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

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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 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!

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!

 

Blue CFF Fit 12KG Kettlebell Competiton

 

Gymboss Minimax Interval Timer

standing-quadricepsstretch-step1

 

standing-hamstringstretch-step1

 

calf-stretch-step2

 

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