Kettlebell Swing 30 / 15
Ten rounds of thirty seconds of kettlebell swings with fifteen seconds of rest. Two-to-one work ratio — short rest, big breath, back to work.
The Workout Briefing
Movements
- 01
Kettlebell Swing
10 rounds: 30s work / 15s rest; hinge from the hips, snap at the top
- AltDumbbell Swing — same rep cadence with a single dumbbell
Scaling
Easier
drop to a lighter bell and treat the rest as full recovery
Harder
American swing (overhead) or step up to a heavier bell.
What Today's Timer Looks Like
10 × 30s swings / 15s rest.
The Past Six Days
Spinal Flow
Tue, Oct 13 · Five poses across two cycles working the spine in flexion, extension, and rotation. Slow tempo throughout.
- 5 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total10:40
Jack / Climber Pyramid
Mon, Oct 12 · Up-and-down rep pyramid: 20-30-40-50-40-30-20 jumping jacks paired with the same scheme of mountain climbers. Twelve-minute cap.
- 1 INTERVAL
Total12:00
Burpee / Sit-Up Tabata
Sun, Oct 11 · Eight rounds at 20/10 alternating burpees and sit-ups. Push the burpees, breathe through the sit-ups.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
Ladder EMOM Push-Up
Sat, Oct 10 · Ten-minute ascending-then-descending push-up ladder. Minutes 1–5: ramp from five to nine reps. Minutes 6–10: ramp back down to five. Steady output, predictable rest.
- 10 INTERVALS
Total10:00
Core Isometrics
Fri, Oct 9 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Four-Station Loaded Circuit
Thu, Oct 8 · Four kettlebell-and-bodyweight stations rotated three times at sixty seconds of work. One bell, full-body — mix of loaded and unloaded movements.
- 4 INTERVAL ROTATION
- 1:00 WORK
- 0:20 REST
- 3 ROUNDS
Total18:00
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