KB Swing 40 / 20
Eight rounds of forty seconds of kettlebell swings with twenty seconds of rest. Long work block — pacing the swings keeps the grip alive.
The Workout Briefing
Movements
- 01
Kettlebell Swing
8 rounds: 40s work / 20s rest; hinge from the hips, snap at the top
- AltDumbbell Swing — same cadence with a single dumbbell
Scaling
Easier
lighter bell; cut to 6 rounds
Harder
heavier bell; American swing (overhead).
What Today's Timer Looks Like
8 × 40s swings / 20s rest.
The Past Six Days
Hip Opener Flow
Sat, Jul 25 · Four hip-focused poses across two cycles. Deeper holds into the front and back of the hips.
- 4 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total9:30
Squat / Lunge Pyramid
Fri, Jul 24 · Up-and-down rep pyramid: 10-15-20-25-20-15-10 air squats paired with the same scheme of reverse lunges. Sixteen-minute cap.
- 1 INTERVAL
Total16:00
Mountain Climber Tabata
Thu, Jul 23 · Eight rounds of twenty seconds of mountain climbers with ten seconds of rest. Four minutes of fast knees — keep hips low and form honest.
- 1 INTERVAL
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
E2MOM Bodyweight
Wed, Jul 22 · Every two minutes for sixteen minutes. Each window: twelve push-ups followed by sixteen reverse lunges. Eight windows of upper-and-lower pairing.
- 1 INTERVAL
- 2:00 WORK
- 8 ROUNDS
Total16:00
Full Sweep Isometrics
Tue, Jul 21 · Five isometric stations across the whole body rotated twice: forty-five seconds of work, thirty seconds of station rest. One round through every plane.
- 5 INTERVAL ROTATION
- 0:45 WORK
- 0:30 REST
- 2 ROUNDS
Total12:30
Cardio Long Circuit
Mon, Jul 20 · Three cardio stations rotated three times at sixty seconds of work. Sustained output — pacing the first round decides whether the third stays clean.
- 3 INTERVAL ROTATION
- 1:00 WORK
- 0:20 REST
- 3 ROUNDS
Total14:00
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