This is a strength workout with 50 chest push ups to start with then 20 times repeating the following
combination five bend over grass and your left five.
Bend over ropes and give broad tree shoulder presses with two catapults you do those 20 times one after
the other.
Then you finish with 50 tricep push ups.
The warm up is treat goblet squats three snatches on your left Trieste matches on your right.
You decide what it does half full or half snatches performed that for six minutes and follow up with
two minutes of working on your joints work on range and get the scenario fluid going in all those joints
especially your hips shoulders not the shoulder presses are with double kettlebell but you can do it
with one bell and just repeat the same sequence on the other side.
So that would mean three shot the process on one side swapped to the other side three over on that side.
Let's talk about the warm up so the warm up is a goblet squats and snatches goblet squat is performed
with the base facing up handle facing down but you can do it any way you want from me it flows nice
and easily just doing a goblet clean catch it with the base facing up the horn facing down or the handle
facing down and then elbows under the weight not flaring out then just three slow goblet squats doesn't
need to be fast just work on depth and feeling all those muscles connecting with them pulling in these
out making sure that your feet are flat on the ground you're pushing get toes into the ground as well
that whole foot disconnecting when you squat make sure that you think about pushing your hips down not
bringing your shoulders down so bringing your shoulders down that's what you do when you're hip pinch
bringing your hips down that's what you do when you squat.
Keep that spine nice and neutral.
Align the pelvis correctly as you're coming down in that squat so the snatch is nice to warm up but
also work on that on the shoulders it's just a lightweight you can go a very light females probably
eight 10 males twelve fourteen.
Don't worry about being seen with a lightweight.
This is a warm up you're working on range working on warming up the body preparing it for what's to
come.
I like to throw the kettlebell out after the goblet squat so I'll give it a little bump up and then
straight away I catch it by the handle and go into the snatch if you want to skip to the two minutes
of joint work and mobility then go to six minutes and 10 seconds in
this is the two minutes of joint and mobility work I'm just working on the hips with the single leg
hip circles you decide how many to pick a number five or ten hip circles you got one way then you go
the other way I just got down from bottom to top hips thoracic chest shoulders opening up the chest
as you're pulling those arms back you're opening up your chest as you're pulling them forward you are
pulling your arms together and opening up the back pulling the shoulder blades apart you don't need
to follow my routine you can do your own routine whatever you feel comfortable with as long as you're
focusing on your full body especially the hips and the shoulders if you want to skip to the workout
go to eight minutes and 10 seconds in
this is the main workout.
We start with fifty chest push ups chest push ups focus on the chest so you want to go nice and wide
as wide as you can while keeping the shoulder safe.
So if your shoulders are not so strong get your chest is not so strong then you want to bring those
elbows in more towards your ribs that becomes easier.
So it's like a hybrid pushup it's between chest and triceps when you perform your chest push up focus
on pulling that elbow in.
Don't think about pushing yourself away.
Focus on pulling that elbow in.
If you focus on pushing yourself away it's triceps extension which is ok too but we don't want to focus
on the triceps with the chest press.
We want to focus more on the chest muscles.
That means that we need to focus on pulling that elbow in in front of our chest.
So if you're in that plank position that would be the elbow in front of your chest going back out like
you would be with a barbell chest press.
Now 50 pushups can be quite quite a bit.
So take your time break it up stretch it out.
Everything needs to be nice and aligned.
So from head to ankles is one straight line.
So head shoulders hips knees ankles all one line.
If you cannot maintain that you should rest.
If you keep pushing on while not maintaining that straight line you are going to run into injuries.
You're going to hurt your lower back or other things.
Good stretch for the chest is just sitting back kneeling and then reaching out with your hands as far
as possible while pushing your chest into the ground.
The alternative for a chest pushups would be a floor chest press.
And I was doing the floor just press just to get a pulse.
You can pick your way.
You can do lot eight kilos 10 kilos twelve whatever you need to to be able to complete those 50 reps
but still have a bit of a challenge.
Skip to 11 minutes and 20 seconds in.
That's where I start with the next part of this fourth time task which is the bend up rows and the shoulder
presses
this is the next task of the four time workout.
It starts with five bend over rows on one side five bend of a rose on the other side.
After that you clean the belts up and you shoulder press them up three reps then down to the ground.
It's up to you how you keep track of your count.
I put a mark down for every round that I completed.
It's a total of 20 rounds.
Now with your bend of a rolls you can place weight on that other kettlebell that will take the stress
off your lower back.
You want to grow quite narrow because we want to target the red belt.
If you're going out more you're working more.
What's the brawn boys as well and everything else around the scapula.
But for this workout we're just focusing on the Dells.
You also using your lats on the first part of that pool.
I step out with the right leg here to the back.
Now a swap.
Now the left leg is to the back it's straight my glutes are squeezed everything in my back is nice and
tight so that when I grow nothing moves other than the arm that's doing the work as I'm pressing I come
into full rocking position my head comes back pressing up then my head comes forward so that I'm right
under the kettle bells then as I'm catching the catapults the catapults drop back into rack my head
comes back making space for the rack so complete 20 rounds of this with the best form and technique
possible don't slaughter it and then move on to your next part if you want to skip to the tricep pushups
go to 31 minutes and forty nine seconds in
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this is the last part of the fourth time workout.
It's the triceps pushups 50 of them triceps means try for three steps for head.
So it's three heads.
Most of the time people said tricep push ups but it's actually triceps because it's multiple.
Not that that's important.
Just a little tip which you tricep push ups.
You want the hands right under your shoulders right under them.
So come into a plank position.
Everything is nice and firm hands flat even pushing through the ground with the ball of your hands and
your fingers a little bit to distribute that weight not to have it just solely on your wrist then lower
yourself down and forward try and focus on the triceps at the back of your arm.
The tricep push up is also shoulder flexion so as you in the plank position you coming down that shoulder
extension the elbow is coming further back as that elbow comes forward back into Plank position that's
shoulder flexion.
Now you can focus on that part where your shoulder drives the movement or you can focus more on everything
about your elbow which is your triceps.
So it's all to do with mind muscle connection you need to disable one of them and activate another one
more than the other.
Of course you're not going to disable your shoulders completely from helping but you can put more focus
on another muscle group which is the triceps.
In this case you're going to get a real burn in your triceps.
So make sure you stretch it out take it.
This is the last part of your workout.
Make sure you finish as good as you started.
Now with this push up you can drop yourself down into the lowest position.
So that means you're not doing any work really you just releasing activating at the bottom and then
you push it back up if you want to truly work and go straight and take the advice.
Most advantage you can from this exercise that's slowly lower yourself and push back up.
That's it for this workout.
If you want to see a bit of stretching then skip to 37 minutes and 29 seconds in bed perform a little
bit of stretching after the workout.
Tricep and Hindu stretch combined which I find a really a good stretch.
Yes it's a squat but you're also stretching your feet basically everything around the ball of your feet.
So that's a stretch that's usually overlooked stretching defeat.
The feet are very very important that the base for everything they need the attention to.
That's it.
Hope you enjoyed the workout.
Leave a comment or ask any questions that you have.