May 14, 2014 Sam Mugavero

05/19/2014 – #sfswingintosummer DAY #15! Final Day!

Today is the final day of the Smugs Fitness Swing into Summer 15-Day Challenge (#sfswingintosummer). If you have participated in the challenge, you have completed between 750-3000 Russian Kettlebell Swings over the last 15 days and should be enjoying some sweet results including a stronger grip, stronger bottom, and a healthier midsection. I hope you had fun with the challenge and that you will keep swinging the Kettlebell a few days/week either as a part of your workout or to help keep you in shape while you are traveling this summer. There were 38 people participating in the challenge and to the best of my knowledge (based on your honesty), 38 finishers! Excellent work to you all!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)


Complete 4 Rounds of the following

Run 1 minute, Rest 1 minute

Then…Complete as many rounds as possible in 3 minutes

15 Russian Kettlebell Swings

7 Goblet Squats

Record your rounds.