Your goal is to move the entire 20 seconds for each round and movement. Find a weight where you can do that, but still feel a little bit of resistance. Additionally, for the Kick Backs, choose a personalized option where you're able to move the whole 20 seconds.
- Deadlifts/Push Presses: adjust load.
- Kick-backs: elevate the body by performing to a table or stool instead of going all the way to the ground.
- Deadlifts: use a pair of DBs/KBs, a barbell, or a backpack.
- Push Presses: use a pair of DBs/KBs, a barbell, or two bottles.
🤰 Mama Bird
Replace Kick Backs with Wide Stance Mountain Climbers
✅ Weight option for Deadlifts. This should be a weight that feels moderate and you can move for the entire 20 seconds.
✅ Weight option for the Push Presses. This should be a weight that feels moderate and you can move for the entire 20 seconds.
⏱ Make sure to keep you eye on a running clock to keep track of 20 seconds on/10 seconds off. Also, record your time of completion for the last part.