This workout has a bit of everything this cardio strength flexibility mobility and more.
You start with a good little warm up.
Right now you'll always see me do some work on the joints and shoulder goals.
I'm circles flexion of the spine extension of the spine working the hamstrings the glutes
before you do this work I recommend to do at least five to 10 minutes off a bit fast to work more cardio
work just body weight jumping jacks piece sprints etc. anything to get a hot ride going and to get the
blood flowing.
This is just extra work I like to do in my warm ups just working on the joints working on range etc.
I recommend that ten to 20 minute warm up if you include some slow work as well.
Otherwise 10 minutes will do.
Here I am forming ARM CIRCLES working on the scapula his show the joint ARM CIRCLES back thoracic flexion
into hyper extension so I just let the shoulders fall forward and just relax and then curl down vertebra
by vertebrae down as low as I can and then up vertebrae by vertebrae into hyper extension of the thoracic
spine into squats working on the maze the hips the ankles
just uh working on rise as deep as I can.
Coming back up full extension making sure that the technique is right pulling the knees out keeping
their shoulders high back nice and straight.
There I go into single leg hip circles
working on that hip joint
do about six six reps six reps of the squad six reps of the circles as you do this.
One side.
You want a contract to keep the hip from dropping
back into squats
we'll be doing a lot of work with the quads jerks.
It's mostly quiet work.
Calf work so we definitely gotta to work on balance and in the warm up back into hip circles
saw the warm up just continues.
Let's talk a bit about the workout itself.
The first thing we're going to do in the workout is four rounds of one minute clean and jerk with double
bell.
Now you can do single bell if you don't have double bells.
You just swap after 30 seconds so that's 1 minute of clean and jerk or 30 seconds if you do single bell
then you switch sides after that one minute.
You do one minute of stretching now because she did some cardio work because you're going as fast as
you can.
You'll be out of breath.
So you want to pick a stretch that you can just stay in.
You don't want to keep moving in and out of stretches and not be rested for your next minutes of clean
and jerk so you repeat the clean and jerk for one minute and the one minute rest four times makes eight
minutes after that you go straight into the rest of the workout which is four rounds of one minute get
curl into rotational press on one side and then on the other side.
So that's two minutes in total then one minute of stretching then you do one minute of bench press into
overhead squat on one side then one minute on the other side and one minute of stretching so that six
minutes in total per round you do four rounds.
That's 24 minutes.
Back to the warm up.
So I include some body weight windmills.
They're good to get rotation of the spine happening which you'll be using in the bench press just one
arm of a head.
You really want to focus on that Triassic rotation so drastic rotation is if you'd be standing and you
looking to your left side but your shoulders come along.
That is to ask rotation if you're just moving your head to the left that cervical rotation only back
in to the overhead Hindu squat.
Do About six reps so you're working on a lot of stability here as well.
Are you working on stability in the legs in the feet
back into spinal flexion Hip Flexion into arms overhead
shall the circles
as you do your shoulder circles you really want to pull up you want to pull back pull the scapula together
you want to pull him down and on contract your chest forward you want to pull your scapula apart and
then you want to just get that motion in one circle happening smoothly.
Next thing I do is just warming up a bit with some single arm claims just getting used to what's about
to come which is the clean and jerk with double bell
a warm up for some jerks.
So the jerk can be described as letting your knees come forward and then pull them back quickly.
So what happens.
There is focus on your ankles your feet remain flat.
You're creating ankle Dorsey flexion.
That is the part that pulls your knees forward and then you pull them back.
That's plantar flexion
and knee extension that creates power which you transfer through the hips into the elbow into the forearm
and that drives the kettlebell up into the first push press and then you come under the way.
This should not be any pressing so come under the weight full arm extension and then come up.
So you want to end your jerk with full extension everywhere in the knees in the hips elbows and you
want to be placed right above your shoulder next.
I'll do some bench presses a bench press is actually not a press it's a thoracic rotation to start with.
And during that thoracic rotation you pulling your elbow down with your lats you really want to pull
that elbow down for as long as you can.
Until you disconnect it even then you're still pulling down.
You want to stabilize that arm and you want to keep that four on vertical during the movement as you're
rotating his spine.
You're also creating Hip Flexion which brings your shoulders down your torso lower to the ground and
it brings you under the weight.
Once you are under the weight and your arm is fully extended that's when you come up.
If you start to press from this position especially if you're just getting used to this exercise then
you can easily get damaged.
So make sure that you understand that the bench press is not a press but it's all core work rotational
work hip work you're rotating with the spine pulling the elbow down during that rotation creating Hip
Flexion coming under the way you're looking at the weight and then once you're fully under the weight
your arm is locked out that's when you come up I'll do a few clean and jerks with double belts just
to get used to that as well.
And then we're getting ready for the full workout which is about to start Let's get stuck into the workout
bell so ready the first minutes start you clean them up you wait for the time it is thought you perform
a clean with a swing of pendulum whatever you prefer and then you jerk him up.
Now this is all about speed so it doesn't have to be perfect usually with the jerk you need to have
low pass overhead and you need to make sure that you get full arm extension for elbow extension for
the rep to count but as you're just performing speed traps yes you want to get it just good as you can
but if you don't that's fine to get in as many as you can within that minutes really go hard you want
to get a good rack every time then do you jerk drop the bells into rack drop him into a back swing push
the hips forward to clean the bells up damn where stretching for one minute we we've taken a stretch
that is not too complex that will allow you to recover as well so if we're gonna do stretches and we're
gonna keep moving and we're gonna keep it dynamic then you're not really recovering for your next minute
of jerks that's about to come.
So we only do one side.
30 seconds they lean to the other side.
Focus on getting your heart rate down during that minute.
Get your bread back and prepare yourself for the next minute the foot clean and jerks as fast as you
can.
This is a runner's lunch with a twist one arm of a head.
You're working your lats for that on that's supporting you.
We're getting back into the clean and jerk
so I perform the clean here with the pendulum clean which basically means the insert is not deep because
we want less resistance.
This is not about performing a clean and a deep insert to get persistence.
This is about making it as smooth and efficient as possible doing as many as we can for that whole minute.
If I would be doing really heart style inserts then my heart rate would go up even faster and I might
not even be able to complete the four minute
stretch stretching the hamstrings as I'm doing this.
I'm pulling the top of the pelvis down and I want to let the head hang as I get warmer throughout the
workout.
I'll be able to get a lot more range think about pulling your head towards the ground.
So there's two points that you want to focus on one is the top of your pelvis.
You want to pull it down.
The second point is your head.
You want to pull your head towards the ground.
The third point is you want to lock those knees out as much as possible.
It's okay.
I haven't bent a bit but try and lock them out as much as possible.
Again we're sticking to one stretch only because we want to be ready for that minute of clean and jerk
that's about to come.
You can also pulse in and out of the stretch back into one minute the Clean and Jerk.
You want to keep those bells in one line.
If you follow the bells from top to bottom they are pretty much in one straight line that close it together
when they're gone through the legs but they're not coming out too far at the top.
So that's the most efficient.
You want that line to be as straight as possible you don't want to go out and then come in at the top
when you're going into your jerk as you and open up your hands and insert catch the bells before I'd
bang on your forearms.
If you find that they are banging a lot then you're probably generating too much power.
And the bells are coming too high or you're not catching them.
You're not coming to watch them.
There is absolutely no impact with the bells or my arms.
We're back into the runners lunch and twist as you're doing this.
You want to keep you back me straight.
The laps or your laps engaged on the site that you're supporting your body.
Otherwise your shoulder will come out of the socket and you want to work on thoracic rotation.
Try and look up looking up slightly will promote further range but you don't want to excessively look
up.
You definitely don't want to stretch your neck.
Now use chalk.
If you need to beat a chalk back into a clean and jerk
shot through the swing of the pendulum swing the bells are coming up then with scooping under with the
hands scooping the bells up into a rack.
You want to get a good rack.
The faster you get those elbows connected with your midsection can you get that nice and tight.
The quicker you can go into you jerk.
You don't want to do it too much extra work.
When your first getting started with the clean and jerk you'll find that you need some time to find
your back as you do or more you'll find that you're landing straight into that rack not racking position
right.
There was a lot work as well.
The lettuce must do as I please.
The elbow into your midsection as you pull that down.
It is connected more to your midsection.
If it's disconnected.
Now not all my reps are connected.
Not all my reps are perfect but it's about knowing what you need to do and work towards it as you connect
connected more to your midsection.
You're transferring power from your legs to your arm straight away rather than from the legs to your
torso to your shoulders to upper on than into the arm.
You're adding a whole pot to it if you're disconnected so you're losing power.
Basically now yeah we're stretching for one minute but it's okay to take more rest if you need it.
Guess you'll know how much rest you'll need to be ready for the next part of the workout.
We're now getting ready to get into the squat depth curl and rotational purse.
I'm using a 20 because I'm still fresh
so deep squats keep the shoulders high.
There's a lot of work here that is done through the whole body and the part that you really need to
take note of is the curl hair.
You don't want to get injured so try and analyze what is happening to the curl.
You can get that kettlebell up but just curling but then you still need formation at the top which basically
means the part to get the kettlebell or the bell over your forearm which is required to get a good rack.
Now that 4 on probation is the hardest part of the whole exercise.
It's also the part that your body will not be accustomed to.
So take it easy.
Use a light weight to start with.
Until you're more conditioned for this work it's not a bad exercise.
It just needs good progression.
So basically if you're using it to heavy weight that's too heavy and you keep going then you might enjoy
yourself but that is not the fault of the exercise.
It's basically you've taken a weight that is too heavy you've done too many reps you were not conditioned
so once you condition for this exercise it's absolutely great.
It's gonna make your forms a lot stronger now after more minutes.
We've swapped sides so you do one minute on one side and one minute on the other side.
You want to take your time.
You don't want to brush it deep squats as you're curling it up.
You want to stay in that squats.
We want everything static isometric we contract it so you're not moving while you're curling prevent
movement.
Now in the beginning you might do four or five reps but as you're progressing through this workout you'll
probably want to end up with three or four depending on what weight you'll use.
I won't drop down with the curl to 16 eventually during this workout.
Right now we're stretching.
We're going to hear from COBRA and to sitting back stretching the shoulders stretching the spine the
lower back back into the COBRA as you're doing this.
You want to pull your shoulders down with your lats so that they're not coming out.
You want a contracted gluteus maximus that's your buttocks and that will pull the top of your pelvis
back so you're not going to feel it in your would push your hips to the ground.
You want to keep this safe so don't go crazy.
You want to focus on movements in the Triassic spine as you're doing the cobra.
Now we're back in to the second part of the workout which is the bench press and two overhead squat
one side.
Good rack.
Thoracic rotation hip flexion coming fully under the bill and all the way up keep it up.
Adjust the feet for good squat racket good rack pull it down achieve broad tightening with the spine
come under the weight.
Once you fully under you come up keep it up perform overhead squat
there's gonna be a lot of work that's done by a quick drive this long Limbaugh that's on the inside
above your pelvis it's responsible for lateral spinal flexion so as your holding weight on one side
the other side will need to do a lot of work as it is usually with unilateral work so after this workout
I really felt it down there in the midsection and the next day not in a bad way in a good way but make
sure that you pick your right weight and you go as slow as possible and focus on good technique and
keep everything contracted do not continue with the workout or the weight if you feel any pain we need
a lot of flexibility for these exercises already and you need strength as well.
So a good alternative for the bench press is the windmill the windmill is a lot easier than the bench
press.
Most people will be accustomed to the windmill riding on the bench press but the bench press is an excellent
exercise to do as well.
Now take as much time as you need to recover and don't get back into your stretching.
Here I'm coming into the pitching stretch which is external hit rotation so you don't want to feel this
in your knee.
If you do then you're not creating enough external hip rotation.
If you're just not flexible enough to create that rotation then you need to bring your foot closer to
your groin rather than out.
The more flexible you get the further out you can get your heel away from your groin.
After the stretching were back into the workout which starts at the beginning again with the squat that
curl and occasional press I've gone down in weight off this round.
I feel like I've recovered again and I'll go up again.
So it's always best to just do what's safe for me rather than thinking about your ego leave your ego
at the door that way you'll stay safe and you'll train longer fully control the movement.
Everything is controlled.
You don't sag into the deep squat.
You stay just above that maximum squat depth fully contracted.
Heels remain flat.
If you find that your heels are coming off the ground in that deep squat then you should be working
on hamstring flexibility and everything else that comes with squat mobility.
There's a lot of things on this on the YouTube channel
now during the curl.
I keep my elbow positioned on the inside of the tie so that's supported by the inside of the tie.
I control the down face off the negative face of the curl as well.
Once you come out of the squat you want to come fully upright and perform your rotational press which
is just the thoracic rotation into one side and while you're pressing look at that balance sheet pressing
it up the bell is coming to the side as you're pressing back to rest.
And stretching COBRA which is stretching everything at the front just so as muscles even your quadriceps.
Then you're sitting back stretching everything in your chest and your shoulders.
You can come to one side which will work more into your lats so as I'm pushing that right shoulder down
I'm actually feeling the LAT stretching on that side
sitting back a bit to get into the quads.
Also stretching the front of your shins
back into the workout bench press.
You'll see one leg slightly bent as I start while the other is completely stretched.
You can bend but if you like whatever works for you.
Eventually you can keep both straight.
The more flexible you are the strategy you want to keep him.
Make sure you adjust your feet for the squat.
Don't rush any of these movements you want to focus on every movement.
Everything you do here.
If you start rushing you'll get injured.
We'll get ready to do the other side back into the bench press.
As I'm doing the bench press you'll see one leg is straight.
The other is slightly bent at the end towards the end but bend.
So the advantage of the bench press is core strength flexibility shoulders stability as you're going
through the movement and as its overhead coming up.
That's a lot of work done in the shoulders.
Your trapeze here's your rom Boyd's everything around there.
It's a really great exercise if you want to finish every movement every movement you want to finish
start properly and you want to finish properly.
That's all I'm going to talk about for this workout.
There's a lot more that could be said about the bench press.
You should check out the documents with step by step instructions and ask questions about the bench
press.
As I said the progression to the bench press or an alternative would be the windmill.
The windmill is very similar movement.
You're also creating thoracic rotation and hip flexion With the windmill.
It's one leg about legs astride usually but you can also bend one depending on your flexibility.
If you're struggling with the windmill as well then the next regression would be a body wide windmill.
OK so you want to work your way up to all these things body wide windmill windmill bench press and so
on for the overhead squats.
You could do the alternative could be a rack squat to just keep the caterpillar bracket as your squatting
and not a thing you couldn't do with the squat depth curl.
If you're having trouble with that first part to get that Karabell over the forearm then you can assist
with the other hand and just help with the pro nation of the.
Just assist with it.
Also on the reverse where you're going down assist with it.
That's it for this workout.
I hope you enjoyed the workouts as always.
Let us know what you think and post your questions.
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