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Under Ten Fitness Talk Show

Discussing fitness giving tips, tricks and motivation along the way. We interview experts and break down specific topics to learn more about nutrition, specific training methods and how we can improve what we're doing in the gym to maximize our efforts and have fun at the same time! If you're a beginner or expert there's something for everyone. 

Jun 21, 2018

Swing Spin Squat – Workout of the Week

Warm up - 

Spinal Flexion

Ankle Tilts

Arm Circles

Over Head Squats

Hip Tilts

A few Burpees


3 Exercises –

Kettle Bell Swings – 30 lb warmup 5 swings alternating grip

                                       50 lb working sets – 3 sets 10 reps each side


Spin – Ride the recumbent bike for 10 minutes doing *burst cardio


Squat – Back Squat with Barbell – 3 sets 10 reps


Challenging workout that got me fired up. Nice and sore the next couple days.


  • Burst cardio refers to going as fast as I can for 25 seconds and then taking it east for the next 45 seconds. I am bursting for a short period of time.

I will definitely do this one again!!

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And as always remember – Stay Motivated!

Drew Smith