I feel like a stranger bringing you a workout; sorry it’s been so long! With the build up to launchingGet Glutes, you can imagine things got busy for me. And not only that, but I also got news that my landlord has sold the house I’m renting, soooo I kind of have to move 🙁 Boo hoo.
All exciting stuff!
As you can see, I removed the Disquis comments from the bottom of the blog and returned the blog comments to the old way. I have had several complaints that it’s not as easy to post comments, or see my replies, which is NOT cool!
The Workout
Get your Hamstrings ready for some work as we set about an interval workout with a lot of lovely swings!
For a different approach to teaching and correcting the Swing, you might want to check out my friend, Jen Sinkler’s post “Fix Your Kettlebell Swing“. I know I also did a post on correcting the swing (and I should be linking to that), but Jen’s is way more fun!! Thanks Jen 🙂
Set yourGymboss Interval Timerfor 21 cycles of 20 seconds rest and 40 seconds effort. Complete 3 rounds of the following 7 exercises. Note: the weights I used and the reps I managed are in brackets:
Double Suitcase Deadlift (2x20kg) (21, 19, 17)
Two-Handed Swing (24kg) (30, 28, 30)
Double Military Press (2x14kg) (10, 7, 7) GRR
Alternating Swing (20kg) (didn’t count)
Renegade Row (2x16kg) (17, 16, 16)
Roundabout Swing (20kg) (didn’t count)
Burpees (13, 11, 11) – death!
Great conditioning workout to get back into things after Christmas.
Let me know (in the new/old comment section) how you got on!
Getting this week off to a great start with a killer strength training routine! This morning I was too unorganized to get my butt to the gym – it was one of those times when I wanted to go and lift heavy, but I also remembered this week is pretty busy and today would be the only day I have to film … so I came up with a great workout for us all 😀
In order to make sure everyone can perform the exercises effectively, I spent a little time going over a couple of lesser known exercises to help you understand the movements. Some of you may already know these, but I wanted to cover them for anyone who needs more tuition. Hopefully it doesn’t take away from the workout flow.
The Workout
Section 1
Complete 3 sets of exercise 1 and then perform 2 Supersets of exercises 2a and 2b.
1. Bulgarian Split Squat: 3×8 reps (each leg)
2a. *Single-Leg Hip Thrust: 2×12-15 reps (each leg)
2b. Inverted Row: 2×12-15 reps <== and row would do
* If you are new to this exercise, I highly recommend you read through my tutorial on proper progressions for the Hip Thrust.
Section 2
Complete 3 sets of exercise 3 and then perform 2 Supersets of exercises 4a and 4b.
3. **Jefferson Deadlift: 3×8 reps (each direction) <== any deadlift will do
4a. Military Press (double or single): 2×8-12 reps
4b. Bent-Knee X-Band Walk (side to side): 2×30 seconds <== Frog Pumps would be a good alternative
** For more information about rotational/odd lifts, I advise folk to read this great article by David Dellanave of how to restore movement in the spine. If you don’t have 2 KBs of the same weight, you can substitute this with the Rotational Deadlift (as seen in the article) or Body Weight equivalent.
Tabata Finisher
Set your Gymboss Classic Interval Timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort! Complete 2 rounds of the following 4 exercises:
Jump Squats
Double KB/Heavy-ass Swings
Burpees
More Double KB/Heavy-ass Swings!
And that’s a rap!
Hope you enjoy the new workout.
My next post will be on how often you should train.
Today, I decided to do my first Kettlebell workout in over 2 weeks! There are times I like to change things up, so this last while I decided to start walking EVERYWHERE. Last week, I walked a total of about 30 miles. This week will be over 20 🙂 When the weather is clear and dry, I just love walking in the crisp air.
Over the next while, I plan to do 2-3 gym workouts, 1 KB workout and a LOT of walking. Keep things fresh!
The workout ended up being quite a long one in comparison to the usual - however it was fun and challenging, so I hardly saw the time go in.
The Workout
Set your Gymboss Classic Interval Timer for 10 cycles of 20 seconds rest and 40 seconds effort. Complete 3 rounds in total of the 10 exercises and complete one set of the "Bridging Combination" after rounds 1 and 2.
My reps per exercise and weights used are recorded in brackets below:
Stand-Kneel-Stand (right) (16kg) (13, 13, 12)
Stand-Kneel-Stand (left) (16kg) (13, 13, 13)
Renegade Row (2x16kg) (17, 16, 16)
Two-Handed KB Swing (20kg then 24kg) (30, 30, 29)
Side to Side Step Ups (42, 40, 40)
Push Press (right) (14kg then 16kg) (15, 10, 9) 16kg was tough!
Push Press (left) (same) (15, 11, 11) - better this side
Single Leg RDL (left) (20kg then 2 x 16kg) (8, 7, 7) - balance was my main issue
SL RDL (right) (same) (10, 8, 7)
Burpees (10, 9, 9)
Bridging Combination
Seated Band Abductions x 20 reps
Pull Ups x 6 reps (or do a row)
I just loved this workout - it was the perfect mix of exercises 🙂
Hope you enjoy it too! Please let me know about the Comment section --> vote yes or no for the new set-up!
The title of today’s is to remind us all to make everything we do count, no matter how big or small. What is small innings to one person, might change the life of someone else!
As of today, I am NO LONGER a leading member of Girls Gone Strong 🙁 I am, of course, still a fan and always will be an Original Co-Founder (which I am very proud of). I am confident that GGS will survive and flourish without me – myomytv would not.
With this being Thanksgiving week in the USA, I am thankful that I was involved in GGS at its birth and thankful for the wonderful friends I made in the process 🙂 They certainly made their mark on me <3
Before I start tearing up again, let’s get on with today’s workout:
The Workout
Simplify your life and simplify your workouts!
Set your Gymboss miniMAX Interval Timer for 24 cycles of 20 seconds rest and 40 seconds effort. Complete 3 rounds of the following 8 exercises. Remember you can adjust the times to suit your own fitness level, just as long as you aren’t slacking! Check out the weights I used and reps per exercise in brackets below):
Lateral Lunge (left) (12kg) (11, 11, 11) – these are tougher than they look!
Push Press (right) (14kg) (14, 14, 12)
Push Press (left) (14kg) (14, 15, 13) – could’ve used the 16kg if I’m honest.
Two-Handed KB Swing (24kg) (30, 30, 29)
Hope you all enjoy this and have a wonderful week! I will be spending spending some time away in Galway with my mum for her Birthday.
Finally, there is a chance the site might be down for a while during the week as some changes and updates are put in place. We aim to get these done during an off-peak time so as not to inconvenience anyone 🙂
Cheers,
Marianne
PS – If you buy a gymboss through text or banner links on my pages, I will earn a wee bit of money for that. I have been a gymboss affiliate since 2010 because I loved them then and I love them now. Especially because it one more thing I can operate that’s not on my phone.
A few weeks ago, I went along to a friend’s gym where the local camera club (Ards Camera Club) came along to take photos of me lifting Kettlebells and stuff. When I arrived (expecting maybe 5 people) there was about 15-20 photographers – eeek! Talk about nervous! Anyway, after the first 15 minutes, I got into it and I really enjoyed it 🙂 Here are some of my favorites:
Photo by S Ferguson
Photo by Patricia MacKey
Photo by S Ferguson
I am grateful for the chance to do a photoshoot and am happy at how they turned out. We are planning a second, studio-based photoshoot soon 🙂
Other news – A while ago, Jordan Syatt interviewed me for Wannabebig. You can check it out HERE! I was super thrilled to have the chance to reach their audience because it’s a very popular website and it’s great to have more female voices out there changing the perception of female fitness.
Now for today’s main feature.
The Workout
I value simplicity so much, especially in training. Today is a nice straight-forward workout and it only lasts 18 minutes.
Set your Gymboss Interval Timer for 18 cycles of 20 seconds rest and 40 seconds effort; complete 3 rounds of the following 6 exercises. You can check out my scores in brackets below:
High Deficit Reverse Lunge (right) (16kg) (14, 13, 13)
