KB Swings 30 / 30
Ten rounds of thirty seconds of kettlebell swings with thirty seconds of rest. Long rest lets you grip-and-go each set with full power.
The Workout Briefing
Movements
- 01
Kettlebell Swing
10 rounds: 30s work / 30s rest; hinge from the hips, snap at the top
- AltDumbbell Swing — same cadence with a single dumbbell
Scaling
Easier
lighter bell; 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 / 30s rest.
The Past Six Days
Posterior Chain Flow
Wed, Oct 21 · Four poses across two cycles for hamstrings, calves, and glutes. Backside of the body, top to bottom.
- 4 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total9:30
Six Rounds For Time
Tue, Oct 20 · Six rounds: ten reverse lunges, eight push-ups, six burpees. Sixteen-minute cap — long grind, lower-volume rounds.
- 1 INTERVAL
Total16:00
Four-Move Tabata
Mon, Oct 19 · Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.
- 4 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
Ten-Minute EMOM
Sun, Oct 18 · Every minute on the minute for ten minutes. Odd minutes: fifteen kettlebell swings. Even minutes: ten goblet squats. One bell, two patterns.
- 2 INTERVAL ROTATION
- 1:00 WORK
- 5 ROUNDS
Total10:00
Legs Isometrics
Sat, Oct 17 · Four lower-body isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Pure leg work — no rep counting.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Cardio Burst Circuit
Fri, Oct 16 · Five cardio stations rotated three times at thirty seconds of work and fifteen seconds of station rest. Short intervals, high output, no equipment.
- 5 INTERVAL ROTATION
- 0:30 WORK
- 0:15 REST
- 3 ROUNDS
Total12:30
Seconds Interval Timer
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HIIT
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Tabata
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