Be Strong Like A Mother: The 12-week plan that will get you lean and strong in under 30 minutes a day

Welcome to the Be SLAM program! This is your opportunity to really fine tune your skills and work on the proper movement patterns throughout each exercise. By keeping the reps low, you will go in to each exercise feeling fresh, thus improving your skill! Improving your skill level will get you on your way to Be SLAM.
If you don’t have heavy bells available at this time, you have a few options that are listed below to make this more of a challenge for you.
Option 1: Double up where you can. For example use 2 bells for the dead lifts or cleans instead of one bell. When only focusing on a few reps at a time, this will create an opportunity to slow down and use double kettlebells.
Option 2: Temporarily, you can turn up the volume by starting at 8 reps instead of 6, making your way down the ladder pattern that is designed for you. This will make sense to you after reading the simple directions for the strength workouts. Increasing reps will in turn create more volume within the program. Eight reps is a bit higher for strength movements but if you only have lighter weights, this will be the best option for you. Invest in some heavier weights when you can or double up!
Option 3: Adjust your speed of the movement. If you slow it down through a strength portion, such as a dead lift or a press, it will make the bells feel heavier thus having a similar effect on your body as if you are using a heavy kettlebell. For explosive exercises, speed up for more intensity however, use this technique with caution. I suggest saving your explosive speed adjustments for the conditioning portion of the program such as swings, burpees, or even push-ups if you are strong and ready for the challenge.
The majority of the exercises will be linked to a demonstration video in case you don’t know how to execute the exercise. The e-book is not designed to teach you specific details of each movement. The videos are there for reference. Work on just the movement patterns when first learning without any weight. Gradually add the kettlebell or weight once you are sure you are hinging properly and deadlifting properly. If you need more detailed instruction and you don’t have a reputable strength coach and kettlebell coach near by, check out my DVDs, kettlebell book, and/or take advantage of some online video coaching for immediate feedback to help you stay as safe and get the most out of your training.
With these short workouts (practice sessions) you will be finishing with feeling a sense of energy as if you could have done more. That’s the idea! Don’t fret. If you wanted to go about your day, play tennis, go for a walk, do some yoga, or be extremely energetic for your kids, family, career, and normal life, this program won’t slow you down or hinder you from doing your favorite activities.
The conditioning workouts will be a bit more demanding and you have the option to use the 20 or 30 second timed intervals, depending on your current fitness level, size bells you are using, and how your body feels for the day. If you have a demanding day ahead of you make it a bit easier on yourself. If you have an easy day and aren’t bogged down by stress, then turn up the intensity and go for it. If you are just starting out, start with 2-3 sets for the conditioning portion. If you are hard-core you can do as many as 4-6. Main goal is to keep your form perfect throughout each exercise. If you feel your form suffering at all, you have done too much.
This program will get progressively more demanding in the last month of the program. I highly suggest you use the charts for each workout to keep track of your progress. Grab a notebook and print out your workout for the day. You can also copy and paste the chart in to a Word document so you can journal your progress. Figure out the best way to keep track of your progress so you can look back and give yourself a pat on the back as you see your incredible improvements