50/50 workout - Kettlebell Swings and Push ups

I am a big believer in training only two “big bang” exercises in a practice session for best results. Variety can be highly beneficial and entertaining, but when it comes down to serious strength gains, muscle shaping and calorie burning, don’t forget to keep it simple. When training only two primary lifts in a single practice session it’s almost always best to train “big bang” lifts that require completely different muscle groups to perform. It’s also important to consider your grip too. While pull-ups and deadlifts aren’t powered by the same big muscles, your grip is in high demand in both lifts undoubtedly preventing you from training to your potential.

Cardio Blast

Today I am demonstrating one of my favorite combinations, I call it the 50/50 workout, the two handed kettlebell swing and push ups. I will be increasing my rep count of pushups in each set and decreasing the amount of swings. By the end of this routine the total will be fifty of each. Use a weight for the swings that is safe, yet relatively heavy, as the sets will be short and the total workout won’t take long. The two handed kettlebell swing will train your posterior chain (back of your body) primarily your glutes and hamstrings and also your upper back and grip. The push ups on the other hand are more about your anterior chain (front of your body) muscles and will give your grip a chance to rest. Both exercises will require a tight core, good breathing, and cardiovascular endurance.

The sets are as follows:

15 two handed swings
5 push ups

12 two handed swings
8 pushups

10 two handed swings
10 pushups

8 two handed swings
12 pushups

5 two handed swings
15 pushups

You can alter the pushups to the progression that works best for you and change the weight of the bell to vary the intensity depending on how you feel. To measure improvement, you can time yourself with this drill and try to beat your previous time or you can try to increase the weight of the bell over time and do more challenging pushups without taking longer to perform the routine. This is an excellent workout to add into your existing routine for a cardio blast and some serious strength training that will require full concentration.

Have fun!