The Cavemantraining Lemur Workout is a mix between bodyweight and kettlebell exercises involving cardio, strength and power. Each exercise is performed for 10 reps, the snatch which is unilateral will be performed 5 on one side and 5 on the other. 10 rounds for time. Go heavy with your weight if you’ve got the technique down for the swing, snatch and chest press.
- 10 kettlebell swings
- 10 jumping jacks
- 5/5 snatches
- 10 jump burpees
- 10 chest presses
If you want to learn the kettlebell swing with us online, buy this online course and build yourself up step by step. Otherwise search our website for some free resources on the kettlebell swing. The swing implement in this workout is the swing that provides as much resistance as possible and the bell is guided back with an insert.
Jumping jacks are performed by standing in neutral standing position, jump the feet outwards landing on the balls of the feet, hands up, trying to touch at the top and bringing everything back in to starting position.
To perform the snatch you first need to master the swing, once you master the swing you can get more explosive with your swing and guide bell up higher to perform an insert and lock-out at the top.
I’ve written quite a bit about the burpee, check out the articles:
- Don’t Do Another Burpee, Ever Again!
- Who Invented The Burpee? Real Tutorial
If you don’t read the above articles, here is a summary.
I believe in general that the burpee is being taught wrong, in-fact, most of the time there is no teaching, just a quick demo and repeat what you saw. A lot of people don’t like the burpee because it hurts them, they feel stress on the lower-back, stress on the knees, which can be prevented all together when you do the burpee properly. The main difference is that you need to start in a squat position and land back into a squat position with the feet flat on the ground, jump up from the heels.
Starting the burpee with the feet together is ok if you keep the burpee fast and explosive, kicking the legs out and back before the hands are on the floor, however, if you perform the burpee slowly like this several things happen, stress on the lower-back, due to the hands wanting to go on the ground but the feet still being planted in a uncomfortable squatting position, the heels are off the ground with all the weight on the balls of the feet and the knees tracking way over the toes, causing stress on the knees.
Safely grab the kettlebells by rolling into one and bringing it to the chest, then bicep curl the otherside, from there you create 90 degrees of space between your elbows and your ribs, keeping the kettlebells directly positioned above your elbows at all times, not doing so would create less resistance on the chest, which happens to be the area we want to challenge and create resistance for. Press all the way up till elbows are straight/locked and kettlebells are positioned right above the shoulders, bring the kettlebells and elbows back out, gently tapping the ground with your elbows, repeat.