A day without swings is like a day without sunshine! Here’s a challenge we put together for all of our members.
Week 1 - 10 minutes per day
Week 2 - 15 minutes per day
Week 3 - 20 minutes per day
Week 4 - 15 minutes per day
How does it works? Simple.
23 swings per minute at the top of each minute for 5 minutes. Even simpler, we break it down into 5 minute increments.
Week 1. 2 - 5 min sessions/day
Week 2. 3 - 5 min sessions/day
Week 3. 4 -5 min sessions/day
Week 4. 3 -5 min sessions/day
You might be asking, “Can we just do them all at one time?” The answer is...of course you can. But we don’t advise it. For a couple of reasons.
1. Your hands won’t like you. Performing that volume of swings for more than 5 minutes at a time will take its toll on you.
2. Even though it doesn’t sound like much...it is. If you start off doing 10 straight minutes, you will likely say “[email protected]$k this, I quit” before day 4. We’ve seen it happen.
3. Teamwork. Let’s do it all together the same way. We love to feel the sense of accomplishment.
Q. What size KB should I use?
Ladies - 10kg-16kg
Gentlemen - 16kg-24kg
These are just guidelines. Can you do more. Sure. Can you do less. Of course. Just be smart!
If you join us in the challenge, just tag us so we can see you work! #blackoutdmv, #strongfirst, #strongfirstgym, #westillworkingout, #kettlebellworkout, #kettlebellswings, #tysonscorner, #nova