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

Update: I personally choose my cast iron kettlebells from Dragon Door and my competition kettlebells from Kettlebell Kings.

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.

A 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.

Why 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.

I 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. 

I 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?

What 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!