15 Minute Kettlebell Swing Workout – Posterior Progress – No Repeat


15 Minute Kettlebell Swing Workout – Posterior Progress – No Repeat

After the brutality of the previous 30 minute kettlebell workout last time around, I have decided to do another “swing only” kettlebell workout.

These routines can be tough to get through, especially if you haven’t really done any swing only workouts or you have a more fragile back, but working through the routines here, will strengthen your back no end.

So, this time I have increased the length of the workout to 15 minutes in total. This is a further 5 minutes longer than the previous swing workout, and works well as the next level in your posterior power builder.

If you wanted to check out the previous 10 minute swing workout then click here.

No Repeat Guarantee

This workout, once again doesn’t have any repeated exercises in the routine, so rest assured you are getting a great deal of variety here.

This workout is also done in the style of “AMRAP”.

AMRAP, or As Many Reps As Possible workouts are a simple and effective way to put in a lot of work in a short amount of time. An AMRAP can be performed for any length of time. This structure allows people to get creative with their workouts and easily scale them to be more difficult as your fitness level increases.

What we are doing here are as many controlled reps as possible within the 40 second time frame, then taking a 20 second break period to prepare for the next exercise.

There are 10 exercises to work through here and they are as follows:

  • One arm swing x 2
  • One arm pull x 2
  • Pendulum
  • Side swing
  • Cross Curl x 2
  • Full pendulum
  • Cross Snatch x 2
  • American swing
  • Lateral swing x 2
  • Swing

Note: Exercises x 2 is performed for 40 seconds on one side of the body, then repeated on the other side for 40 seconds.

You are going to be getting a solid back workout here, as well as working many other different muscle groups in the process.

Lets Get Ready To Rumble

It’s easy to forget what you can do with a single kettlebell. This kettlebell workout is great for any fitness level.

No matter the weight, you can squat, hinge, row, push, press and swing through almost any exercise, while getting a heavy sweat on all with one moderate-to-heavy Kettlebell.

If you’re finding it difficult to get enough rest between exercises here, don’t be afraid to decrease the reps or modify the exercise to your fitness level.

If you want to follow along in real time with this workout then please click on the image below.

Workouts This Way…

If you enjoyed this, then please check out the YouTube channel, with over 60 workouts which include the use of kettlebellsresistance bandsdumbbells and even body weight exercises too. 

Don’t forget, I will be adding more workouts weekly to help you stay fit and healthy at home with just the use of a kettlebell.

With workouts of all types, for all fitness levels. You know that we have you covered, so stay tuned for more.

If you enjoy sport and use CBD to help with your recovery in between gruelling workouts, then your are in the right place. Here at Sport CBDs, we train hard and recover the best way possible…

We have regular workouts (check out the YouTube channel), CBD news and CBD products to help you gain that edge! 

If you wanted to check out the reputable CBD we have on offer here at the site, then please head to the Sport CBDs Store. We also do fitness clothing and yoga accessories too. 

Until next time, all the best…

Beginners Upper Body Kettlebell Workout


Founder – Sport CBDs

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