Kettlebell HIIT Total Body Long Cycle
1. Push the weight upward with your breath under tension deep into your diaphragm, brace your abs, squeeze your glutes to protect your back.
2. Anchor your feet into the ground to control the weight as it works against gravity.
3. Hinge at the hips instead of folding at the waist.
4. Hike the kettlebell back between your legs, your arms swing like a pendulum, elbows locked.
5. Tame the ark with a plank position at the top floating briefly at the top
6. Breathe in deep & push the weight down between your legs parking kettlebell in front of you.
Side Note: All kettlebell exercises by nature are resistance exercises that work against gravity with their cast iron cannon shape kettlebell with the handle attached to the top of the weight. A well-designed kettlebell program is essential. Why? To correctly learn the fundamental moves, you use every day to push, pull, squat, bend, lunge, rotate & turn controlled by how you breathe, Once the fundamentals of movement are grooved in intensities, loads, and progressions can bolster a physical defense against osteoporosis. High Intensity Interval Training ( is a form of "cardio" training, the bouts are done in intervals, with high intensity during the active bouts and an active recovery during the rest bouts because once your heart rate is up it is too hard on your heart to suddenly stop. HIIT burns a lot of fat burning calories in a short period of time. When performing a interval, usually aim to achieve a max heart rate of 80% — (220-your age) x0.8.v.
Safety Tops: When you use time under tension (learning when to tighten up the muscles & relax them controlled by your breathing) the main core contracts to avoid hurting your back, breathing behind the shield. You can add complexity to build your foundation by learning to pull knee caps up for glute development. Reset the starting position each time to make sure the setup is correct. When the set-up is correct with your anatomical breathing pattern matches the movement, the pattern is correct. (A reset can occur with a clean to a press before each move when you are doing a Long Cycle)
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