Day 22: 12 Minute HWR, Kettlebell Style

This morning's routine was a nice blend of the 12 minute HWR pattern, done in kettlebell style. 

The first 4 minutes were 1 arm swings, alternating every swing.  This gets 12 swings done in 20 seconds. 8 rounds of that is 96 swings total.

The second 4 minute round was 1 arm cleans, doing 10 per side in every 20s work period.  This ends up with 80 reps total (40 per side)

For the final 4 minute round, I went with clean & press, doing 5 per 20 second set.  This ends up with 40 reps total. 

I like doing this as a nice build-up workout.  The swings get you tuned up, the cleans offer a little more total body effort, while clean & presses offer a little more effort. 

I used the 40# kettlebell throughout the whole routine.

All in all, it was a great upgrade to the typical HWR workouts. 

It is the final 3 days of the 24 Day Challenge.  Have you thought about doing your own yet?
Take a look at the entire program here at my 24 Day Challenge page.

Success Starts Here!
Coach Rick Karboviak
Home Workouts Plus!
http://asapworkouts.com