Guys: 20-28 kg bell
Women: 12-16 kg bell
The Single Arm Swing Delight may look easy from the start, but trust me, it builds up over time. In this workout, you’ll perform 8 single arm swings on each side (16 total) before setting it down. Like The Basic, in order to get the most out of each workout, you want to make sure every repetition is powerful. Each set will roughly take 20 seconds to complete. Depending on your fitness level, we recommend performing 5-10 sets with 30-90 seconds of break in between sets.