Swing 360

Beginner

Cardiovascular System

Body Weight

Use pure bodyweight leverage to build work capacity you can repeat daily: Swing 360 fits as conditioning or a finisher.

How to do Swing 360

Stand with your feet shoulder-width apart and knees slightly bent.
Hold your arms straight out in front of you, parallel to the ground.
Engage your core and swing your arms in a circular motion, rotating your torso as you do so.
Continue the circular motion, swinging your arms and rotating your torso for the desired number of repetitions.
Remember to breathe throughout the exercise.

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Swing 360 Sets and Reps by Goal

Strength

6 rounds of 20 seconds hard with 100 seconds of easy movement between. Hold the same effort from the first round to the last.

Hypertrophy

5 rounds of 60 seconds at a strong pace with 60 seconds easy. Cut the round short the moment your movement quality drops.

Endurance

15-20 minutes at a pace you could hold a short conversation through. Extend the work interval by ten seconds a week.

Common Swing 360 Mistakes

Sprinting the first round and crawling through the rest

Set the pace by the round you would be able to repeat six times.

Letting posture collapse once the breathing gets heavy

Reset tall through the ribs every time the shoulders start creeping up.

Easier and Harder Than Swing 360

Harder progression

Walking On Incline Treadmill

Swap Swing 360 For

Stationary Bike Run

Jump Rope

Walking On Stepmill

Swing 360 — Frequently Asked Questions

How do you do the Swing 360?

Stand with your feet shoulder-width apart and knees slightly bent. Hold your arms straight out in front of you, parallel to the ground. Engage your core and swing your arms in a circular motion, rotating your torso as you do so. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Swing 360 work?

The Swing 360 primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with your bodyweight only.

How many sets and reps of the Swing 360 should I do?

For muscle growth: 5 rounds of 60 seconds at a strong pace with 60 seconds easy. Cut the round short the moment your movement quality drops. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Swing 360 good for beginners?

Yes. The Swing 360 is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Swing 360?

Try the Stationary Bike Run, Jump Rope or the Walking On Stepmill. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.