you're so beautiful your round I love 你很喜欢你的圆形
your curves I love I love the way you 你的曲线我爱我爱你的方式
look your handle man you're so beautiful 看看你的手柄男人你是如此美丽
no one ever is gonna take us away no one 没有人会把我们带走
hey it's Punk Roberts from over 40 shred 嘿， PunkRoberts来自40多岁
comm and today I'm really excited 通讯和今天我真的很兴奋
because I'm combining my favorite piece 因为我正在结合我最喜欢的作品
of equipment with my favorite style of 我最喜欢的风格的设备
training and I'm bringing you my 训练，我带给你我的
kettlebell chaos workout that's right 壶铃混乱锻炼是对的
man 人
kettlebell exercises combined with three 壶铃练习结合三个
different style of metabolic protocols 不同风格的代谢协议
we're doing three different rounds but 我们正在做的三个不同的回合，但
before that this is something very 在此之前这是非常的事情
important because in this workout the 很重要，因为在这个锻炼中
goal is to build muscle build muscle and 目标是建立肌肉和肌肉
get shredded burn fat burn calories in 得到切丝燃烧脂肪燃烧热量的
order to do that we have to make sure 为了做到这一点，我们必须确保
that it's a short workout plus when 这是一个短暂的锻炼加上
we're 40 50 60 we need shorter workouts 我们40 40 60 我们需要更短的锻炼
we can't be in the gym for hours but 我们不能在健身房呆上几个小时但是
here's the thing when you science and 这是你科学和时的事情
science and research shows that when you 科学和研究表明，当你
do workouts 35 minutes and under total 做35分钟以下的锻炼
body workouts you're gonna increase the 身体锻炼你会增加
release of growth hormone and 释放生长激素和
testosterone witches are wonder which 睾酮巫婆很奇怪
makes us stronger builds muscle and 使我们更强壮建立肌肉和
burns fast but anything after that like 烧得很快， 但之后的任何东西都喜欢
if you're doing long steady cardio or if 如果你做长期稳定的有氧运动或如果
you're doing body building style 你在做健美风格
workouts that you're in the gym for 60 锻炼你在健身房进行60 是
minutes anything after 30 minutes 35 分钟后30分钟35分钟
minutes you're increasing cortisol and 分钟你增加皮质醇和
what's cortisol well it's a stress 什么是皮质醇， 这是一种压力
hormone that causes belly fat storage 激素导致腹部脂肪储存
amongst all kinds of other things so 在各种其他事情中如此
what we want to do is we want to make 我们想要做的是我们要
sure that we stick into the sweet spot 确定我们坚持甜蜜点
35 minutes and under where our growth 35分钟和我们成长的地方
hormones are released where our 激素释放在我们的地方
testosterone released where we can build 睾酮释放到我们可以建立的地方
muscle burn fat stay away from longer 肌肉燃烧脂肪远离更长时间
workouts that to increase our cortisol 训练增加我们的皮质醇
right so this workout is gonna take you 对，所以这项训练会带你去
longer than 35 minutes it's three rounds 超过35分钟，这是三轮
as a first round we're doing what's 作为第一轮， 我们正在做什么
called a complex kettlebell complex 称为复杂的壶铃复合体
where we have different exercises you're 我们有不同的练习你在哪里
gonna do 4 reps one after the other for 一个接一个地做4个代表
10 straight minutes you're gonna 连续10分钟，你要去
continue for 10 minutes then we're gonna 继续10分钟然后我们会
move on to round 2 which we moved to a 继续前进到第2轮，我们转移到了第2轮
metabolic workout we're doing 5 我们做的新陈代谢锻炼5
exercises 40 seconds of work followed by 练习40秒后的工作
20 seconds rest one out 20秒休息一下
for two rounds and finally we're 两轮，最后我们是
finishing off with my favorite 用我最喜欢的方式结束
kettlebell exercise with my favorite 壶铃锻炼与我最喜欢的
bodyweight workout a bodyweight exercise 体重锻炼体重锻炼
we're doing a ladder Burpee kind of off 我们正在做的梯子伯比那种关闭
swing ladder anyways I'm done talking 无论如何我都在说话
you guys have listened to me long enough 你们这么久听了我的话
now let me take you through this workout 现在让我带你完成这项训练
let's get it done 让我们完成它
our first round we're doing kettlebell 我们的第一轮我们正在做壶铃
complex where we're gonna do six 复杂的地方，我们要做六个
exercises each exercise you're doing 练习你正在做的 每项练习
five reps each on one side one after the 一个方面，每个方面一个，每个方面有五个代表
other and then right away you're 其他然后马上你就是
switching to the other side doing five 切换到另一边做五
sets each and you're gonna continually 设置每个，你会不断
switch from side to side for ten 从一边到另一边转十点
straight minutes try to get as many sets 直接分钟尝试获得尽可能多的集合
as possible good luck first exercise are 尽可能好运气第一运动是
push-ups we're doing five reps here just 俯卧撑我们在这里做五个代表
with regular push-ups you want to make 你想做的常规俯卧撑
sure that your cores tight exhaling on 确保你的核心紧张呼气
the way up and Hayley on the way down 上升的路上和海莉的路上
next up we move to rows so we stick with 接下来我们移动到行，所以我们坚持
the left arm again your back is straight 左臂再次背部挺直
you're exhaling as you roll up keeping 当你卷起来保持时，你正在呼气
the core tight and rolling by your hips 核心紧绷，臀部滚动
next up or deadlifts so here with this 接下来还是硬拉，所以这就是这个
deadlift we want to make sure that your 硬拉我们要确保你的
butt is pointing back as far back behind 对接指向远远落后
so your posterior is taking the brunt of 所以你的后方首当其冲
the movement from there we move to 我们搬到那里的运动
cleans now with the cleans it's really 现在清理它真的清理它
important that we keep the elbow tight 重要的是我们保持肘关节紧张
to the body and you're clean as you 身体和你一样干净
clean that kettlebell up and make sure 把壶铃清理干净并确保
as well that you're breathing throughout 你整个都在呼吸
the movement 运动
next up are squats here cores gotta be 接下来是蹲在这里核心必须
tight keep the heels on the ground 把脚跟紧紧地放在地上
exploding on the way up and and inhaling 在上升和吸入的过程中爆炸
on the way down finally we have our 在路上最后我们有了我们的
press so again we're sticking to the 再次按下我们坚持
left arm we're gonna press straight up 左臂我们会按直线上升
and down exhaling on the way up inhaling 在吸气的路上呼气
the way down and again the course got to 这条路走下去了
be tight as you press straight up so 当你按直线向上时要紧
after you've done the left side and 在你完成了左侧和之后
launch to the right side do the exact 向右侧发射 确切
same thing and alternate back and forth 同样的事情和来回交替
for ten straight minutes trying to get 连续十分钟试图得到
as many sets as possible round two we're 尽可能多的设置在第二轮我们
moving to a metabolic workout here we're 我们在这里转移到新陈代谢的锻炼
doing five exercises and each exercise 做五个练习和每个练习
you're doing 40 seconds of work followed 你正在做40秒的工作
by 20 seconds rest one off the other now 现在 20秒休息一个
if one of the exercise you're using one 如果你正在使用其中一个练习
arm in round one the second round you'll 臂圆一个第二轮，你会
use the other arm alright are you ready 使用另一只手好吗，你准备好了吗？
let's get it done 让我们完成它
first exercise is the snatch here we're 第一次运动就是 我们 的抓举
doing 40 seconds of the snatch we're 做了40秒的抓举我们
doing one side and here we want to make 做一方，我们想做
sure that we're using our lower body to 确定我们正在使用我们的下半身
explode up use that lower body the 爆炸使用下半身
posterior chain explode and as you get 后链爆炸，你得到
top squeezer your core and then swing it 顶部挤压你的核心，然后摆动它
all the way back down it's a great 一路退缩，这是一个伟大的
powerful exercise and again exhale on 强大的运动，并再次呼出上
the way up inhale on the way down second 在第二路上吸气的方式
exercise are goblet squat to reverse 运动是高脚杯蹲下来扭转
lunge now this exercise is a great core 现在这个练习是一个很棒的核心
exercise but also posterior chain and 运动但也是后链和
lower body exercise we take that 下身的锻炼，我们采取
kettlebell holding the goblet go down 拿着高脚杯的壶铃走了下来
into a squat making sure our kneels 蹲下来确保我们的跪下
knees are pointed out hips heels are on 膝盖指出臀部高跟鞋
the ground explode up as we come up then 当我们上来的时候 ，地面爆炸了
we move into the second exercise which 我们进入第二个练习，
is reverse lunge we alternate that 反向冲刺，我们替代它
reverse lunge ensuring that our front 反向冲刺确保我们的前线
leg is helping us explode back up 腿帮我们爆炸了
breathing on the way down and exhaling 在呼吸途中呼气并呼气
on the way up our next exercise our 在我们下一次练习的路上我们的
cross body cleans I really like this one 斜挎包清洁我真的很喜欢这个
because now we're moving across the body 因为现在我们正在穿过身体
we've got a little bit of rotation grab 我们有一点旋转抓取
that kettlebell and clean it up and then 壶铃然后把它清理干净
bring it back to sit it back down on the 把它带回去坐下来
ground make sure that the kettlebell 地面确保壶铃
goes right to the ground and as you 像你一样直奔地面
clean up keep the elbows tight core 清理保持肘部紧密的核心
tight and you're gonna do this for 40 很紧，你要40岁这样做
seconds on one side and then the second 一边是秒，然后是第二面
round you'll just use the other arm our 你只需要使用我们的另一只手
next exercise are alternating single 下一次练习是单一的
swings so once again it's a great 再次摇摆，这是一个伟大的
posterior chain power metabolic exercise 后链动力代谢运动
we're gonna alternate the swing so as 我们要交替摆动，从而
you catch that kettlebell swing it all 你抓住壶铃摆动一切
the way back down use your hips and 回来的方式使用你的臀部和
glutes to swing the kettlebell back up 臀部向后摆动壶铃
and then push it down between your legs 然后将其按下 你的双腿 之间
again exhaling on the way up inhaling on 在吸气的路上再次呼气
the way down finally we're doing 最后我们正在做的事情
kettlebell swings to squat here again 壶铃摇摆再次蹲在这里
we're combining the swing in the squat 我们将蹲下的挥杆结合起来
exercise again lower body but as you 再次锻炼下半身，但就像你一样
swing catch the the kettlebell and then 然后抓住壶铃
go down into a squat let go and then 然后蹲下去蹲下
swing again so keep that going exhaling 再次摆动所以保持呼气
heels to the ground 脚跟到地上
core tight getting it done for the final 核心紧张完成决赛
round you're gonna be doing a ladder 你将要做一个梯子
finisher we're using ascending 终结者， 我们正在使用提升
descending ladder with swings and 下降的梯子与秋千和
burpees so you're gonna start with one burpees 所以你要从一开始
swing and seven burpees move through two 秋千和七个burpees穿过两个
swings and six burpees and so on and so 摇摆和六个burpees 等等
forth until you get to seven swings and 直到你达到七次摆动
one Burpee are you ready let's get it 一个Burpee你准备好让它得到它
done DONE
so we're gonna start off with one swing 所以我们将从一个挥杆开始
and after that one swing we're gonna 在那之后，我们会去
move to seven burpees with the Burpee we 我们和Burpee一起搬到七个burpees
want to do a full Burpee so make sure 想要做一个完整的Burpee所以确保
you go down into a push-up come all the 你会全身心地投入到俯卧撑中
way up explode all the way up breathing 一路向上爆炸，一路呼吸
throughout the move 整个行动
then we move on to two kettlebell swings 然后我们继续两个壶铃摆动
and then six burpees three kettlebell 然后六个burpees三壶铃
swings five burpees with this workout 用这种锻炼摆动五个burpees
you want to move as fast as you can try 要以最快的速度，你可以尝试移动
to go unbroke and try not to rest in 不动摇，尽量不要休息
between exercises but right now we're 练习之间，但现在我们是
just emptying the tank we're using a 刚刚清空我们正在使用的水箱
metabolic workout to really burn fat and 代谢锻炼，以真正燃烧脂肪和
an explosive power movement in the 爆炸性的动力运动
kettlebell swings so I hope you guys 壶铃摇摆所以我希望你们
enjoyed that workout man as you can see 你可以看到那个锻炼的男人
it's a rough one it's a tough one but 这是一个艰难的，但它是一个艰难的
it's super effective because we're 它非常有效，因为我们是
keeping it under 35 minutes testosterone 保持35分钟以下的睾丸激素
growth hormone and we're kicking 生长激素，我们正在踢
cortisol to the curb alright so I hope 皮质醇到了路边，所以我希望如此
you guys enjoy that 你们喜欢那个
remember shorter workouts three times a 记得三次锻炼时间较短
week total body that's what's gonna help 一周的全身，这将是什么会有所帮助
you guys over 40 or anyone in general 你们这些人超过40岁还是一般人
get into the best shape of your life 进入你生活的最佳状态
while staying injury free and getting 同时保持无伤害和得到
enough recovery and rest anyways if you 如果你有足够的恢复和休息
like that workout please leave your 喜欢那种锻炼请留下你的
comments below let me know what you 以下评论让我知道你是什么
think like this share this subscribe 想这样分享这个订阅
this channel and listen if you want a 这个频道， 如果你想要一个听
free workout one weekend up one week 一周周末免费锻炼一周
program to help you burn fat build 程序，以帮助您燃烧脂肪构建
muscle get in a great shape then click 肌肉形状很好然后点击
the link somewhere here the I you'll see 这个链接在这里我会看到你
a pop up download that it's for guys 一个弹出式下载，它适合人们
over 40 specifically for you anyways I'm 不管怎么说，我特意为你准备了40多个
done talking next time I want to see you 下次我想见到你时说完了
and listen if you like that cannibal 如果你喜欢食人族 ，请听
workout check out that credible worker 锻炼检查那可靠的工人
right there right there and get it done 就在那里，完成它
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