Blue CFF Fit 12KG Kettlebell Competiton

I’m swinging a kettlebell for 90-seconds every 60-minutes

Get Fit, Get Fierce with Kettlebell Swings Book Cover Get Fit, Get Fierce with Kettlebell Swings
Don Fitch
Exercise & Fitness
Well-Being Skills
April 19, 2013

I am very sedentary. They tell me that sitting kills. So, I took to kettlebells. I work from home so I can workout during the day. At first I would do one 45-60-minute kettlebell workout but then I discovered Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty! and feel like I won the lottery.

I could get off my butt every hour (I am using a GymBoss interval timer to keep track of it) and swing my kettlebell for 90-second every 60-minutes. They say that the two-handed kettlebell swing is all you need to get oneself into phenomenal shape, both fitness and strength.

I don't even really break a sweat, though I am only running a 12kg kettlebell until I can slowly build to my 16kg, my 20kg, and ultimately my 24kg bells.  Even though the workouts are for only 90-seconds every hour, maybe 6-12-times-a-day, they really build up and I can feel it in my glutes and hamstrings almost immediately.

The only thing that one must do is to be sure to stretch and not to just sit down on the couch right afterwards.  As kettlebell god Pavel likes to say, after you do kettlebell swings, you need to make sure you don't hunch forwards, that you should sit or stand proudly upright. 

So, if you decide to add Get Fit, Get Fierce with Kettlebell Swings into your workout routine, be sure not to underestimate their effects on your entire body. Warm-up, cool down, stretch, and be sure not to allow your body to seize up. 

If you give maybe 90-seconds to stretching and cooling down after every 90-second workout, you've still only "wasted" a total of 3-minutes every hour on exercise, a combined 18-36-minutes/day, max!  More like 9 minutes if you don't stretch and 18 if you do.

Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

I mentioned that I had become obsessed with Don Fitch‘s deceptively easy Get Fit, Get Fierce with Kettlebell Swings ebook back in October of last year, right after I realized that swinging a kettlebell for 90-seconds every 60-minutes can very well be punishing if you go from cold to hot without ever warming up and cooling down.  

I started doing this sustainable workout and quickly injured myself.

Well, almost 8-months later and I am back at it. Starting today, I am trying it again and have been doing it all day — or, at least since I got in to the office at around noon.

Because I don’t want to hurt myself, I am easing myself into kettlebells by doing all my swings using a light-for-me 12 kilogram competition kettlebell that I bought from Christian’s Fitness Factory AKA CFF-FIT.

Blue CFF Fit 12KG Kettlebell CompetitonA reminder, if you’re going to engage in 90-seconds of vigorous kettlebell swings every hour, all day long, every day, even with only a single 12kg bell, then a stretching regimen is essential. 90-seconds is longer than you think so use the lightest weight you can in order to swing your kettlebell with perfect form for a minute-and-a-half every hour over the course of the entire day.

I’m giving it a go, though I don’t want it to replace other things I am doing like running, like my running commutes, my Concept2 rowing pieces, challenging 30-minute full-body workouts at 9Round and streaming workouts via DailyBurn.

Gymboss Minimax Interval TimerWhy am I doing it? Well, it gets me off of my duff or away from work for at least 90-seconds every hour. Sometimes I am on my treadmill desk or working sitting on my Swiss Exercise Ball and it’s not too essential that I swing every hour, other times I disappear into sedentary work on my office’s sofa and having my GymBoss beep at me that it’s time to swing my a kettlebell for 90-seconds really breaks through my tendency to hyper-focus and lose an entire day lost in work from deep in the couch.

standing-quadricepsstretch-step1I set them up simply: the first interval is 100-seconds, which gives me ten seconds to get to the bell and start swinging, and the second interval is for 60-minutes. 

I have the GymBoss set up to repeat 12-times even though the book recommends 8 sets for a total of two minutes. 

standing-hamstringstretch-step1I feel like the only stretches that I will need to do at the end of every 90-second session are the calf-stretch, the standing quadriceps stretch, standing hamstring stretch, and the hip adductors (inner thigh) stretch — what am I missing?

calf-stretch-step2What stretches should I do every time that I am missing and what should I maybe do at the beginning or at the end of my swinging day.

Anyway, please let me know in the comments.

Wish me luck! Good luck to you, too!



2 thoughts on “I’m swinging a kettlebell for 90-seconds every 60-minutes

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  3. Ayesha K

    Hi! I just stumbled onto this post while searching for some good rowing/kettlebell combo workouts. I have been toying with the idea of adding some KB swings throughout the day like you have described above. I too work at home, so I thought it might be a good way to get some exercise in throughout the day.

    I am horrible (and clueless) at warming up, stretching, cooling down for any workout, but I really don’t want to injure myself. What are some stretches you would recommend doing as a warm-up and also after KB swings for 90 seconds? Any tips you can give would be greatly appreciate – thanks!

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