This cardio and strength workout is simple as there are only three exercises in the main workout.
Really.
One is swings and the other is pull ups.
There is an alternative for the pull ups and I will demonstrate those towards the end of the video.
Her version starts at 26 minutes and 20 seconds in the workout is 10 heavy kettlebell swings narrow
grip underhand chin up and one wide GRIP OVERHAND pull up the first one works the biceps and your rear
delt the second one is more aimed at working to let this door so your lats for the warm up were doing
two minutes of jump rope two minutes of a hip pinch and then squat into HAMSTRING STRETCH That's a hip
pinch you break at the hips then you go into a squat you put your hands on the ground then you bring
your hips back up while your hands remain on the ground giving those hamstrings a good nice stretch
then you got back into the squat and you stand up you repeat that for two minutes then two minutes of
the downward dog into Cobra that works on your Trask spine your glutes everything at the front your
hip flexes then you get one minute rest and the main workout is twenty minutes and wrap which means
as many rounds as possible and each round is ten heavy kettlebell swings too close grip underhand pull
ups one wide grip overhand pull up.
I still have ten stitches in my index finger so my grip is limited in the right hand and it really shows
how important your grip is especially with pull ups and swings.
I wasn't able to perform as I normally would.
If you want to skip to the second part of the warmup go to five minutes and 11 seconds in if you want
to skip the rest of the warmup then skip to six minutes and 10 seconds in that's where the 20 minutes
and wraps thoughts
go
lead my Jesus not down this year he's gonna be one of the ten thousand completely ruined my dream on
I might not make more money.
They got their teeth cleaned up with the launch of a new book on my life.
That was fun no doubt a point that was
more
profitable once that she was
freed by the villain.
The only thing you can do is watch the.
Why must
defend the stuff that
made up my mind.
Yep
yep yep yep yep yep yep yep
yep
yep yep yep yep yep yep
yep yep
no.
How do you
here we start the 20 minutes and rap workout as many rounds as possible.
10 heavy kettlebell swings.
I'm using a 32 kilo kettlebell.
We're doing a hip pinch so that means that you're pushing your hips back.
You're bending at the knees but you're keeping your shins vertical not bent in the ankles from the 10
swings.
You go straight into closed grip underhand pull ups chin above the bar followed by a white GRIP OVERHAND
pull up try and get the chin above the bar as well.
Focus on the lats with the second one straight back into swings which is swings.
Make sure you let that catapult drop and come below a hip height before you break up the hips.
That bell should almost be near your legs before you break and then insert between the legs and then
you pull it back out.
There is an alternative if you don't have a pull up bar or if you can't do pull ups yet you can see
the alternative workout at 26 minutes and 20 seconds in a good alternative to work up two pull ups.
It's just the two negatives so you can jump up high on the bar where your chin is already above the
bar and then release where you can use a step like a box to get up to the bar then get your chin above
the bar then bend your knees and slowly release.
That's an alternative to the second alternative is using of a systems bent you put a resistance band
on the bar you put one foot in and you use that to pull yourself up so it's less weight to pull up.
The alternative that I will do is working this same muscle groups that we are with the pull ups.
I will get into that if you skip to her workout.
There's not much to be said other than maintain good form and technique rest where required which you
pull ups.
You want to start with a depth hang if possible so nice and strict hang.
And then chin above the bar and slowly release down if you just get your chin above the bar and believes
it's only half a pull up.
Keep watching for the rest of the workout or skip to the alternative which is at 26 minutes and 20 seconds
in
a three way
you
owe that to
a young
right.
Right.
No
no no.
Oh
yeah.
So now
I
please.
So first and foremost you want to use yourself.
I wish they had gotten me.
I think they've got to stop seeing someone got the Hey you got fired up and you got lucky.
Also that makes me laugh a little bit hoping that the play is going to be more about the previous speaker.
Yes you're going to leave the party in Gaza so leaving.
So he's going to go forget that you're probably gonna give a case like although she was a little rascal
who does not mean he said did.
So yeah what are we going to do.
One of the two is going to roll over on the other one is going to say the bomb squad because we don't
have much for a sloppy
rifle.
We can't have lunch working today there's no left.
Goes on to say close them off because it'll come together.
It's very nasty.
I'm not good at this.
What do you got.
As I said it's not a good swap.
Yeah.
What kind of a role in government seems to be out there every time I've done so over 4000 in total.
I broke it down when they have a thousand meters.
He was not a part of my stuff is that bad day right.
So you've got the policy levers one of us.
That's when everybody finishes up State assistant football studies and medical teams.
So what the road.
I hope we get the high road for the last time there.
Only by now so.
Nice it was.
She was up day.
That's good.
Got so you know he's
always got some physical racism.
How does a guy
be
easy.
Oh well he was
basically
he
right.
So you guys lost
what you were doing I want to bad back.
And I wonder if that we'll have to wait the more.
I think we should go back to a lot of reasonable leads the way the bottom floor of the temple is up
and all of a sudden you will weigh the pros on the overhead and he's always like a little kid.
That's why it's important as well to a bit longer almost exactly the same you go fully over the wall.
That's almost always.
This is a nice one from there.
You say behind the walls bottom that is out of the back of the boat from side up first class.
The guy said he's dead.
That's also why want wondering if we've been along with him that he's having the peace on the ground
and it's going to be the one who shot me not see the ball out fast enough like this.
So what's the hardest part like this.
You say no.
So no foul.
The other one stays low and sweet and you go see you know that's the
nice people
take it you got
genius.
Ow ow ow ow ow ow ow ow ow ow.
Please don't lose sight.
The of.
Oh no.
So when one of us starts lofty goals
from
to
this white picket line.
I disagree.
This is the alternative workout demonstrated by Allah.
It's also 10 swings with a hit pinch inserting and pulling out.
Keep your shins vertical come into full extension delayed the hip pinch so to protect your lower back
let the weight fall down first so as soon as the weight falls down you don't want to initiate the hip
pinch at the same time when the kettlebell nears the legs that's when you initiate the hip pinch and
you insert the kettlebell between the legs as you perform the insert directive to the back and then
as soon as it hits the extent of the back that's where you pull the catapult back out up and away after
the swings you perform a bicep curl with the close grip on the hand pull up you're using your biceps
at the first part and then it's a shoulder extension so that's the same thing we're going to mimic here
the curl is working the biceps and the roll will be targeting the rear doubt which is the final part
of the pull up so you're working on the muscles that you need to use and you pull up the different pull
up variations that is as your hands go wider the target is more to your lats a good exercise to add
to work your lats would be the bench press but that's also an advanced exercise but that is about the
only exercise in which you really activate your lats with a cannibal.
This is set for this workout This is simple workout but effective.
Feel free to ask any questions if there's anything you don't understand.
Just post below post in the forum in the group wherever you surpassed the post or send us a message.
See you in the next workout.
Stay alive.
Supriya
right.
Oh I don't know.
That
money.
So you can do just that.
Yes.
Yeah.
Like right now.
I think we got to get to something.
Now we got some guy on the set.
You got to find out about Bobby.
Also Bobby but now.
Oh don't mean that it's easy to see where it would be.
Yes.
You're going to be far apart from me.
So you know I go with your manager.
Uh she's right.
So she wrote a book about those who does not.
He said they were back then.
What we going to do.
What happened to his mother.
I mean no one is going to say that poor performance was easy.
He doesn't know what that means.
Slowly.
All right.
How do you think that challenge corporate corporate.
No one dares.
He goes on to say Yeah I don't want to get into that.
I see.
I want to know what you know about that.
I guess I was talking about that.
That's what it looks like.
Yeah.
I did it.
What is wrong with this.
I don't know.
So what do you call for a thousand feet tall.
I call them when they are beaters you become a part of my step by step.
Okay.
Right.
So when you've done a with me this is one of us.
That's what everybody thinks is simple ideas and a little piece so
far.
I was standing there.
Yeah yeah yeah i it.
So
you don't I know.
Let's go.
Nice for
that too.
I've got a of
people waiting with ideas about that
you guys
along with other
little.
Oh that.
More recently Ron
right.
So just like Fast
and important you are moving fast so that no one or no associate have on
the way of the bumper.
And all of a sudden you feel that you have to wait here for the there.
Oh boy.
My balls are not exactly the same people the whole.
Whoa whoa whoa whoa whoa whoa whoa whoa whoa whoa whoa.
First line I say they got see while all of you this weekend was young what is having these on the ground
and he's going to be the book shop seeing the ball guys.
I guess that's the science like this.
You say OK OK OK.
So far so good.
There is no egos.
I just have not just demoted
but
yes
44 yes or
even gold five.
Well
but you know one product starts goes
with we forget the whole.
This is not about
metaphor.
We said know
there
is this
one.