Set yourself up to do standard kettlebell swings. Set your stopwatch. 30 second intervals.

• You have 30 seconds to complete 10 swings.
• Rest once you’ve finished your swings until the end of the interval.
• Shift your right foot back slightly, lifting your heel off the ground.
• When the next 30-second interval begins, do 10 offset-stance kettlebell swings. Rest until the end of the interval.
• Do 10 standard kettlebell swings in your third interval. Rest until the end of the interval.
• Shift your left foot back, lifting your heel off the ground. Do 10 offset-stance swings, then rest again.
• Repeat this sequence for 8 total minutes.
• Complete 4 rounds.

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