Double Dare You – Home Conditioning Workout

Hello All,

This weekend I am heading to Dublin to do my Olympic Weightlifting course 😀 which is why today’s workout is on the “lighter” side. That being said, it is NOT an easy workout, but rather lighter weights and higher reps and faster paced.

I love doing couplet-style workouts and I reckon it’s because this method makes it so much easier to pair exercises up to balance each other out.  Now for a random and, hopefully funny, story now – when I was about 11 – 13 years old, I clearly had OCD.  Every night before I could go to sleep, everything in my bedroom had to be paired up and touching something else … so it didn’t get lonely :-/ How disturbed was I!! Thankfully I no longer do this, but I do still like to see exercises paired up.  I have no idea why I shared that – I swear I am not a nut case 😛

ANYWAY, although I would have like to put some other exercises in this workout, I thought I would include them in the next one, as I tend to get carried away making the write up an very long process.

The overall layout is 4 couplets with one bridging exercise in between each.  Complete 3 rounds of each couplet (interval training), then do the “evil” bridging exercise, move on to the next couplet, and repeat.

I am also scrapping the Tables today – they were fun for like the first 3, then it just got tedious!

Advanced Workout Breakdown Starts @ 01:25

Set your Gymboss Interval Timer for 6 cycles of 15 seconds rest and 45 seconds effort. Complete 3 rounds of each couplet below. My reps and weight used are in brackets:

1. KB Goblet Squat to Press (16kg) (14, 13.5, 12.5)
2. Two-Handed KB Swing (20kg) (30, 28, 28 )

• KB Russian Twists (feet up) x 20 reps (12kg)

1. Dynamic Push Up (19, 15, 13)
2. Side to Side Step Ups (44, 43, 41)

• KB Russian Twists (feet mostly up) x 20 reps (12kg)

1. KB Renegade Row (2 x 14kg) (17, 16, 14)
2. KB High Deficit Reverse Lunge (16kg) (8, 9, 11)

• KB Russian Twists (feet up) x 20 reps (8kg)

1. Two-Handed KB Swing (20kg) (30, 28, 27)
2. Squat Jump to Sumo Jump (28, 25, 23)

Really fun workout today. I loved the high deficit reverse lunges especially as they really stretched my hip flexors which bug be. The next time I could probably increase the weight to 20kg.

Intermediate Workout Breakdown – Starts @ 04:35

Play about with the intervals and maybe do either 6 cycles of 20/40 or break things down further by doing 3 separate rounds of 15/45, there are many options to play around with.

1. KB Goblet Squat
2. Two-Handed KB Swing

• KB Russian Twist (feet down)

1. Two-Part Dynamic Push Up
2. Side to Side Step Ups / Forward Step Ups

• KB Russian Twist (feet down)

1. Double or Alternating KB Bent Over Row
2. Either Alternating KB Reverse Lunge or, Body weight High Deficit Reverse Lunge

• KB Russian Twist (feet down)

1. Two-Handed KB Swing
2. Light Sumo Squat Jumps

Beginner Workout Breakdown – Starts @ 06:08

You can set your timer for 2, 4 or 6 cycles of 30/30 or 20/40, depending on your fitness level.  Remember the aim of each interval is to be able to perform the exercise for the entire effort time.  If you are stopping and starting a lot, then you may need to decrease the effort time or increase the rest time.

1. Body Weight Squat
2. Two-Handed KB Swing

• Bicycle Crunch

1. Push Ups
2. Body Weight Alternating Reverse Lunge

• Bicycle Crunch

1. Single Arm KB Row (right)
2. Single Arm KB Row (left)

• Bicycle Crunch

1. Two-Handed KB Swing
2. Dynamic Squat

I hope you all enjoy this workout 😀

Cheers

Marianne