My chicken scratch strikes again! I posted this board on Facebook and a couple people were confusing the "S25" for "525". Well either that's definitely chicken scratch or one heck of a workout. LOL!
Ok here's my key: S= seconds. So 25 seconds...
Hindu Pushups: These are where you begin with your butt up high and you swoop your face & chest down low. Imagine like your are trying to dive down below a low fence. If you know or practice Yoga postures the Hindu Pushup is essentially like moving from Down Dog to Up Dog.
Check it out here:
When you arch up be sure to look up more than he did in the demo vid.
Highpull: The highpull is the exact same as the one arm swing the entire body mechanics except the working arm. Take a look at this video- WITH DISCERNMENT- as he teaches with a couple techniques I personally do not agree with overall.
A couple things I want to make mention to you based on how I teach is this:
1. He is not anatomically breathing as I have taught you... inhaling up and exhaling down. Keep doing it as I have taught. When the kettlebell moves up you inhale. Up and In are both words with 2 letters and an easy way to remember when to inhale is when the kettlebell is moving upward.
2. When he says to have a good tight grip on the bell don't practice that. Keep practicing how I taught with the "OK" grip(light grip, placing focus on the forefinger and thumb for the pressure on the opposite corner of the handle).
3. Make sure you flow into this just like the one arm swing... forward bending & not squatting too much. Everything roots from the swing. Other than that you can get the concept from his video explanation.
Snatch: This is something you can certainly watch on Youtube, BUT I don't want that. I would be doing you a disservice. You won't be trained properly even if I was the one in the video. I will go over that with you privately because the Snatch is more of an advanced kettlebell movement. Sure you can apply the cookie-cutter movement of the Kettlebell Snatch, but there are small things to consider for each person's body structure that will make it a much more efficient movement for you.
This video will give you an idea of what it is.
See Saw Press: It's best with 2 bells, but when you have one you will want to step at the same time with the same leg as you press.
Watch the video below:
That video is exactly what you are doing. For 20 seconds you are See Saw Pressing(alternate every other press set) and then Active Resting for 10 seconds. Every other 20 second set is 2 Arm Swings. We did this only for 4 minutes total, but because you will not be receiving the technique instruction & practice I recommend doing it for 12 Minutes.
Core Dominator: is 3 times through of Situps & Phoenix Crunches. The phx crunches lying on your back while holding the kettlebell in both hands with your arms locked out overhead. Now when I say "overhead" I don't mean toward the ceiling. I mean literally over your head. Think how your head will be while lying down. You will have to have your arms orientated so that your bicep and ears connect and the bell is 3-4 inches from the ground.
Keep it there while moving your knees all the way in and out while never allowing your feet to touch the floor during all 25 seconds. Move at a moderate pace and not to fast. Keep your abs VERY actively tight the entire time.
As soon as you're done with this take no breaks and repeat 2 more times through.
This Fat Blaster wasn't as intense as the past 2 days and that was on purpose. If we hammer our bodies repeatedly then our bodies will break down and get hurt. Of course we don't want that. We want to be strong and fit. So naturally some days should and will be of lower intensity, but that's a relative term anyway. Even at our "lower intensity" we are still higher than most. :)
Enjoy!
