MONS Athletics
Kettlebell routines

Conditioning · Swing

Swings on a clock: 30 seconds of swings, 30 seconds of rest, one round a minute. Keep the same count every round. When it drops, stop for today. Ramp in with a few easy rounds. The phone or the Watch can keep the time.

Single bell · 1 move · Heart and lungs, with a bell

Why it works: Chapter 13, Why stretching your hamstrings will not loosen them

The routine

  1. 1
    Swing

    12 reps · Main work

    Snap the hips, float the bell, the same count every round

See each move

1 · Swing