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No, this workout doesn’t include swing dancing. But it does include a whole lot of kettlebell swings—180, to be exact.

If you’ve got a kettlebell, this interval workout is fast, fun, and effective, and will leave you feeling the burn in your hips and legs. Because there is quite a few kettlebell swings, I recommend utilizing a kettlebell that may feel light for you in the beginning.

Rest assured, it’s better to go lighter and do the workout faster, than overdo it and end up sore or injured because you sacrificed proper form to get the swings or squats completed. Progress happens in small microshifts, and pushing yourself to your limits is not necessary to see improvements.

Your goal should be to perform the set number of repetitions unbroken in each round. In other words, do your best to not drop the kettlebell during the 20 repetitions.

Want more home workouts? Download my (totally free) 47-page Home Workout Guide, which has a whole bunch of fun and effective workouts you can do on your time.

Swing Dance Kettlebell Workout - Coconuts & Kettlebells

The Swing Dance

Instructions: Perform the workout written below as fast as good form allows.

Warm up: Perform 5-10 minutes of Dynamic Range of Motion movement. Then, do 3-5 repetitions of each exercise below.

The Workout:

3 rounds:

20 Double-Handed Swings
20 Air Squats
20 Double-Handed Swings
15 Air Squats
20 Double-Handed Swings
10 Air Squats


Perform 1-2 rounds of the workout depending on your ability. If you struggle to get full depth on the air squat, go down as far as you can while maintaining proper form. Only move as fast as good form allows.

Want more workouts like the one above? Check out my other functional workouts.

Live empowered,

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