This workout starts with an eight minute warm up the warm up is 45 seconds of rowing.
If you have a concept too.
If you don't kettlebell swings for 45 seconds then 15 seconds rest.
Repeat that for eight rounds.
Now they care about why it should be light enough so you can maintain the full 45 SECONDS.
IF YOU PICK A WEIGHT THAT'S TOO HEAVY then your grip might go or your glutes or other muscles your lower
back you will start feeling it whatever it is you need to pick your weight right to do the full 45 seconds.
Then you get three minutes of rest followed by an eight minute mom which is done with a double kettlebell
heavy and the alternative is one bell.
Same sequence.
So for eight minutes a mom you will do the following combo a triceps pushup a swing a clean a squat
a press.
Repeat that combo twice within one minute eight minutes a mom means every minute on the minute you start
the task your task is to perform the combo two times.
If you perform that combo in 20 seconds it means you've got 40 seconds to rest.
If you completed in 30 you got 30 seconds to rest until the next minute starts.
So every time when a minutes starts use thought your task after the eight minutes you rest.
As long as you need to recover.
So get your heart rate down to normal when you're working with a really heavy weight your heart rate
will get up really high.
If you only got light weights or you only got one kettlebell just do more reps pleat at least 30 to
40 seconds.
If you've got a lighter weight or only one kettlebell once your heart rate is down you start your next
task which is six minutes a mom.
Same sequence only six minutes so previously was eight minutes.
Now we're doing six.
After that you rest till your heart rate is down again.
Then you got your last task the four minute a mom.
Same sequence just for four minutes.
After that you rest again to your heart rate is down.
Then six minutes of slow work with a light weight which is just for flexibility and mobility.
You will do two or four bootstraps if you think your lower back is playing up.
It's had enough.
It's starting to fatigue.
Do only two or only one or don't do them at all.
Then you do one alternating sports press.
You can put one kettlebell down on the ground and hold this for balance and the other one comes up and
just leave it up for a split second then back down.
All nice and controlled.
It's not about speed it's about control of the movement and going as far as she can.
Testing your range of motion.
Do both sides and then just repeat for six minutes rest as much as you need.
If you want to skip to the first task go to eleven minutes and nine seconds in
so it was a shock.
My slow slot was
I thought it was now.
This is the first the eight minute A MOM WHERE YOU PERFORM THE SEQUENCE OF A triceps push up a swing
a clean a squat and a press make sure the bells are right under the shoulders.
Put your weight on it.
Kick your legs back triceps push up pull the bounce back perform a swing clean him squat nice and deep
all the way up and press him up overhead track him down to the ground.
Repeat the sequence.
So with the push up the tricep push up you want to make sure that you're working your triceps.
You can't put your hands on the ball and just plop down into position in the bottom position.
You don't want that.
We're doing this for strength not for cardio or some other benefit which means if you're working for
strength you want to be under tension so place your hands on the bell's elbows locked out kick your
feedback then slowly lower yourself into maximum depth.
For some people it might not be as low.
It depends on how far you can get that elbow back.
So that's shoulder extension and after you come up you pull the bells to the legs you perform a swing
really squeezed the gluteus maximus push your heels into the ground with the rest of your foot that
will activate your hamstrings which will pull the bottom of your pelvis down so as your pelvis that
you want to pull up and your spine follows on top of that which will automatically pull the belts up
which makes it turn into a swing after the swing you go straight into clean.
Now that claim there could be more of a squat swing cleared which is perfectly fine because if you're
working with heavy weights it's harder to keep your knees back.
So there's nothing wrong with cleaning those belts more with a squat swing ready for your next round
triceps PUSH UP PULL THROUGH THE LEGS swing clean good rack squat as deep as she can come fully out
of it then press it up try and resist the urge to come out of the squat and make it a trust.
I have a few class moments where I do that too.
It almost looks like a squat trust.
You really want that to be a squat and a press which means you get that little pause after you come
out of the squat and then you press it up so you're not going to cheat and use momentum from the coming
out of the squat to get those weights overhead.
Basically if you start to fatigue go down which weights if you don't have a lower weight or your next
lower weight is way too low.
OK.
Great.
Then do turn it into a bit of a squat trust.
That's perfectly fine or squat.
Come out and use a bit of a push press then work on your negative face of the press which is the lowering
from overhead into racking position.
Make that as slow as possible.
Then once you start the fatigue that too just got down to that lighter weight that you didn't want to
use before.
So there's eight minutes of this.
You keep performing the same sequence two times then you rest for the remainder of the minute.
After your eight minutes you rest for as long as you need to get your heart rate down and just feel
like you're ready to attack that heavy weight again.
The next a mom of six minutes starts at 90 minutes 24 seconds then it's basically the same sequence
but it's side on so you can see the work from side on
not
this is the six minute a mom with the same sequence repeated twice every minute on the minute and it's
a side profile which allows you to see some of the technique that's used.
Put your balls in place in line with your shoulders because it's triceps pushup.
If it was a chest pushup there had to be wider offer to push up kick your feet and pull the bells through.
Swing them up about chest height then clean them and squat as deep as she can keep good control of those
belts as you're squatting with the elbow underneath need not flaring out that wall of fatigue your shoulders.
That means you have less strength for your presses the presses need to be strict preferably.
Everything else is pretty much the same as with the eight minutes a mom.
If you want to see the four minute Mom go to 25 minutes and 25 seconds in if you want to skip straight
to the flexibility and mobility work then go to twenty nine minutes and twenty seconds in
this
so
this is the flexibility and mobility work with two catapults.
You can do it with one.
I used to for the slots press so one allows me to get a bit more stability and also a deeper squat.
First thing we're doing is boot straps boot straps is a good exercise to work on your hamstring flexibility
you're also curling but it's not really about strength exercise here it's more about stretching those
hamstrings from your boot straps go straight to your slots press or take a rest if you feel your lower
back is playing up or being getting fatigued and definitely take a rest.
Your sports press is straight up if you can do that.
If you can't make sure you ask questions and passed in the group back into the boot straps those elbows
are in the inside of the thigh around the knee.
They stay there the whole time you want to curl that weight under your chin as close to your chest as
you can then back out.
Arms straight elbows extend that and your hips are as high as possible and you tried to get those knees
straight as possible stretching those hamstrings.
Here I'm holding one kettlebell to get more balance that back needs to be straight and your glutes need
to be on while you're in this.
You can't sag into it if you do.
You get around that back and you're also not getting the strength benefits that you will get from this.
Put the boot straps grab the belt by the handle with the thumbs close to the horn or the corners nice
tight grip
look at the ground at the bottom of the bootstrap or push that belt back in through if you can.
If you can't get it through you're probably too low with your elbows.
You've probably got your elbows under your knee where you can't get a true
back into the slots press.
That's it for this workout.
If you want to see some stretches go to 36 minutes and 27 seconds in.
That's where I'll do a bit of stretching at the end of the workout.
As always let us know what you think about the workout.
Questions below or in the group.