A Laugh a Day! Kettlebell and Body Weight Couplet Home Workout

Hi everyone,

As many of you will know, about a month ago I came to a decision about my career as a nurse … as in, I decided I was going to apply for a career break to allow me more time to properly explore my Fitness projects.  After the initial excitement from all the amazing responses to my post “My Big Decision”, I realised that this transition won’t be immediate and I must have patience.  To act rashly, with emotional frustration, would likely see me in a worse position… so I must continue my nursing for a few more months to allow me to save money like a crazy person in order support myself once I leave.  I have had a few comments about why I am still talking about my work “if” I have left!  When the time is right, it will be right.  For now, I am learning how to delay my gratification (so to speak), and put up with a less desirable situation with the knowledge that it will allow me to be better prepared for when I do leave and can focus on more of what I love…  Now that I am 30, I must start showing some wisdom 😉

That being said, I will have an announcement in the next few days about a VERY exciting NEW project (yes another project), that I think you will LOVE!! 😀  In fact, quite a few exciting things will be coming to a head very soon … *mysterious music plays*

After nearly a whole week of rest from training (I did promise myself last week I would rest more) I was excited to have very little pain and nice enough weather to train outside on Friday.  This is what I did:

The Workout

I took my time through the following 3 couplets.  It was great actually …  just to enjoy focusing on the movements and my breathing (a little more than usual), and as I mentioned in the video … I foam rolled before the workout, which also helped a lot.

Foam rolling is something I see a lot of other trainers teach to their clients, and many of the GGS co-founders use this as part of their warm up and recovery … perhaps it was ignorance, a little “what do I need with that?” attitude; maybe even a little laziness on my part that caused me to resist implementing it sooner, but I am hearing more and more about the benefits of soft tissue therapy, trigger points, and self myofacial release … so I thought it was about time I quit being judgmental about it and JUST TRY IT.   So try it I have – and it does help!

Oh boy, do I have a lot to learn!

I was so glad to train again: Lately my diet has gone off the rails a little and I was feeling rather “squishy” that particular day, though I think it was more hormone-related … ah, the joys of estrogen :/


I was talking about the 3 couplets before I went off on a tangent about foam rolling and estrogen … basically, I set the reps lowish for most of the exercises (couplets 1 and 2) and did 3 rounds of each couplet. The intensity changes throughout the workout, ending on a high heart rate (couplet 3 has set times).  However, that doesn’t mean that each couplet doesn’t comes with its own challenge.  As you will see in the first couplet, the main challenge for me was keeping a hold on the Kettlebell LOL! 😉

Please feel free to increase or decrease the reps or time depending on your own ability. Even change the exercise, if you feel the one listed is too advanced.

Couplet 1

  1. Goblet Squat x 10 reps (20kg)
  2. Snatch (left then right) x 5 reps (started with 20kg and down-graded to 16kg after the mishap)

Couplet 2

  1. Pull Up x max reps (for me, on that day, this was 5 reps)
  2. Burpees x 10 reps

Couplet 3 – rest enough after the first exercise to allow a good fall in heart rate.

  1. Two-Handed KB Swing (20kg) (more relaxed swing) x 1 min
  2. RKC Plank x max time (for me I managed 56 secs, 58 secs, 1min 9 secs) – this should be very challenging

For those who want to see my Kettlebell Snatch Mishap again … here is a video I posted on Facebook the other day! Can’t believe 2 people disliked this on YouTube!! Clearly they need to grow a sense of humour … someone even told me to start wearing straps LOL – silliness! Just laugh and like it 😛

Have a great day everyone! SEE YOU ALL soooon 😉 *this is a hint*

~ Marianne

  • July 15, 2012

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