Begin Swinging Again at 50!

aging

Sep 19

As we age, we may find ourselves becoming weak, and brittle, from inactivity, and the contretemps of getting older. Using the new Claude.ai LLM, I asked it to create a simple, but workable, introduction to Kettlebells for the over 50 crowd like us. Here are the wonderful results!

Day 1:

Goblet squat - 3 sets of 12 reps (12kg)

Swing - 3 sets of 10 reps (12kg)

Around the body pass - 3 sets of 5 reps each side (8kg)

Day 2:

Rest

Day 3:

Goblet squat - 3 sets of 12 reps (12kg)

Swing - 3 sets of 10 reps (12kg)

Around the body pass - 3 sets of 5 reps each side (8kg)

Day 4:

Rest

Day 5:

Goblet squat - 3 sets of 15 reps (12kg)

Single arm swing - 3 sets of 10 reps each side (8kg)

Bent over row - 3 sets of 10 reps each side (8kg)

Day 6:

Rest

Day 7:

Goblet squat - 3 sets of 15 reps (12kg)

Single arm swing - 3 sets of 10 reps each side (8kg)

Bent over row - 3 sets of 10 reps each side (8kg)

Day 8:

Rest

Day 9:

Goblet squat - 3 sets of 15 reps (16kg)

Swing - 4 sets of 10 reps (16kg)

Turkish get up - 3 sets of 5 reps each side (8kg)

Day 10:

Rest

Day 11:

Goblet squat - 3 sets of 15 reps (16kg)

Swing - 4 sets of 10 reps (16kg)

Turkish get up - 3 sets of 5 reps each side (8kg)

Day 12:

Rest

Day 13:

Goblet squat - 4 sets of 12 reps (16kg)

Clean - 3 sets of 5 reps each side (12kg)

Press - 3 sets of 10 reps (8kg)

Day 14:

Rest

Day 15:

Goblet squat - 4 sets of 12 reps (16kg)

Clean - 3 sets of 5 reps each side (12kg)

Press - 3 sets of 10 reps (8kg)

Day 16:

Rest

Day 17:

Goblet squat - 4 sets of 12 reps (16kg)

Swing - 3 sets of 15 reps (16kg)

Bent over row - 3 sets of 12 reps each side (12kg)

Day 18:

Rest

Day 19:

Goblet squat - 4 sets of 12 reps (16kg)

Swing - 3 sets of 15 reps (16kg)

Bent over row - 3 sets of 12 reps each side (12kg)

Day 20:

Rest

Day 21:

Goblet squat - 4 sets of 15 reps (16kg)

Single arm swing - 3 sets of 12 reps each side (12kg)

Turkish get up - 3 sets of 5 reps each side (8kg)

Day 22:

Rest

Day 23:

Goblet squat - 4 sets of 15 reps (16kg)

Single arm swing - 3 sets of 12 reps each side (12kg)

Turkish get up - 3 sets of 5 reps each side (8kg)

Day 24:

Rest

Day 25:

Goblet squat - 5 sets of 12 reps (16kg)

Clean - 3 sets of 5 reps each side (16kg)

Press - 3 sets of 12 reps (12kg)

Day 26:

Rest

Day 27:

Goblet squat - 5 sets of 12 reps (16kg)

Clean - 3 sets of 5 reps each side (16kg)

Press - 3 sets of 12 reps (12kg)

Day 28:

Rest

Day 29:

Goblet squat - 5 sets of 15 reps (16kg)

Swing - 4 sets of 15 reps (20kg)

Bent over row - 3 sets of 15 reps each side (16kg)

Day 30:

Rest

This is a fine introduction into the Kettlebell workout! You can modify this workout as you see fit. Add weight Lose weight. Your choice when it comes to determining the Kg hits you want to swing. This introductory series gradually progresses the load, and volume, over the 30 days for a Kettlebell beginner!