Myomy Fitness

Healthy and Strong at Home with Kettlebells

Testing Your Strength | Killer Home Workout

I was fighting writers block this morning as I attempted to put down some thoughts about beauty standards. Perhaps after I share this awesome strength workout, I’ll get it back on track.

Would you like to see more blog posts about the stuff I’m passionate about? Or is there anything you have on your mind? I always love to hear what’s happening in your lives, so feel free to sign up to my Museletter or comment below. If you do sign up to the Museletter, you’ll get a special invite to join the Myomytv Community hangout group on Facebook 🙂 It’s a safe place to share, explore, and interact will fellow myomy’ers and moi, so I do hope to see you there!

This workout was AMAZING! If you didn’t see it on Youtube, then here’s the breakdown:

 

The Workout

To change things up from the usual 3 rounds of stuff, I divided this workout into 2 sections of intervals with pull-ups in the middle.

Section 1:

I set my Gymboss miniMAX Interval Timer for 15 cycles of 20 seconds rest / 40 seconds effort and completing 3 rounds of the following, non-stop:

1a. Deadlift Burpee (24kg)

1b. Push Press (right) (16kg)

1c. Push Press (left) (16kg)

1d. Stand-Kneel-Stand (right) (BW then 8kg)

1e. Stand-Kneel-Stand (left) (BW then 8kg)

 

Bridging Exercise: 

  • Pull-Ups (band assisted for moderate intensity and higher volume): 2×7, 1×4, 1×3

 

Section 2:

This time I set my Gymboss miniMAX Interval Timer for 12 cycles of 20 seconds rest / 40 seconds effort and completing 3 rounds of the following. Again, non-stop:

2a. Alternating Sliding Push-up

2b. Bilateral Stability Ball Leg Curl (aka DEATH!)

2c. Alternating Bent Over Row (20kg, then 16kg)

2d. Side to Side Step Overs (my fave!)

Compared to my fitness and strength 3 years ago, I did rubbish, BUT compared to what I thought I was capable of NOW, I totally blew my limiting beliefs out of the water *WOOHOO*!

I am so inspired in my fitness again these days, I hope it inspires you, too 🙂

At the weekend, I went to a gym hangout Jen Sinkler (who, btw, is running a 30 days of Kettlebells series on her newsletter) at RISE Gym in King of Prussia, PA.. Basically a bunch of trainers and fitness enthusiasts getting together for a wee teaching and training session. Marshall Roy, who’s the owner there, gave some group coaching on Bench Press which has given me so much motivation for improving my technique in that lift. Upper body training is my favourite for feeling strong and empowered, so this goal fits nicely with my upper body pulling goal: which is to do 10 Pull-ups within the next 6 months.

With The Pull-Up Academy launching super soon, I expect this goal to be met within that timeframe because I’ll be following the workouts, too (yes, the coach is training with you). The course is perfect for those wanting to achieve that first elusive unassisted pull-up, or if you’re stuck at 1 or 2 and want to progress, OR if you’re like me and have regressed in pull-up strength and are wanting to gain it back. To get an idea of what’s possible, Yazz, a current cadet, started 6 months ago at 0 and is now doing 8 unassisted pull-ups! She’s added weighted pull-ups now to close in on her goal of 10. I hope to be a Yazz when I graduate The Pull-up Academy 😉

Well, after writing this I feel less inspired to sit at the computer, and more inspired to do an upper body workout!

Chat soon,

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.

Gymboss miniMAX

Be Your Fit Self Today!

Yasmin said it perfectly:

[Being part of The Pull-up Academy] continues to be an incredible chance to get back to my fit self …

This is a woman who had suffered a shoulder injury which caused her to lose her Chin-ups for 2 years. After just 4 months she has regained strength, confidence, and has found herself leaner as she easily performs 6 unassisted Chin-ups. Now she’s unstoppable.

Your fit self is who you are when you’re strong, healthy, and believing in your ability to keep going. You may also feel pretty confident in your own skin.

Notice it has nothing to do with numbers; it has everything to do with who you are.

I am happy to report that I feel like my fit self. You’ll hopefully see that my function and strength are returning – though my conditioning needs to catch up – but more important than these external changes is the inner shift that happened over the holidays: that what I believe about myself within my circumstances is what will make or break me. The last few years have brought pain, loss of confidence, along with a burden of guilt over my desire to regain what I once had. Even though I still have pain and some limitations, and even though my body isn’t as it once looked, it’s really good. Finally I have reached a place where I can embrace the fit self I can be TODAY!

What holds you back most from embodying your “fit self”?

Join the conversation below.

 

The Workout:

I set my Gymboss miniMAX Interval Timer for 5 cycles (at a time) of 20 seconds for recovery / 40 seconds for effort and I completed 3 total rounds of the following 5 exercises:

  1. Step Up (leading with right leg)
  2. Step Up (leading with left leg)
  3. Roundabout Swing (using 12kg)
  4. Push-up/Pike Push-up Death Combo
  5. Dynamic Squats

Let me know if you try this workout!

Happy 2017 … It’s going to be a great year for Myomytv so be sure to sign up for my Newsletter to stay up to date on all the new happenings 🙂

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.

Gymboss miniMAX

Episode 5: Wee3 Workouts Rock

Another Wee3 Workout to keep you on track with train in general or a specific goal. Today I chose 3 exercises that I felt provided a little more balance as a full body workout.

While I decided not to use my Gymboss miniMAX Interval Timer, some of you may decide to set this up with intervals rather than set reps.

 

The Workout Breakdown:

Complete 3 rounds of the following with breaks as needed:

  1. Vertical Pull Burpee: 3×10 reps
  2. Inverted Row: 3×10 reps
  3. Hip Thrust: 3×20 reps

Modify or substitute as needed and remember, the point is not to do something that seems like too big a mountain to climb; the point is to accomplish consistency.

Before you go:

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.

Gymboss miniMAX

The Fourth Wee Workout

Following along with my Wee Workout theme, today I give you episode 4. Check out Episode 1, Episode 2, and Episode 3 … and Episode 5 by clicking the links.

 

Today’s Workout:

In this workout, I didn’t set my Gymboss miniMAX Interval Timer, but instead set the repetitions for 10 each exercise. However, it is still an option if your work better with timed intervals. I did 3 total rounds of the following 3 exercises:

  1. Seated Band Row
  2. X-Band Walk
  3. Box Squat (Body Weight for me)

What’s great about these simple workouts is the scope for progressions/regressions. There’s possibility for everyone!

I’d love to hear from you about what you’re dealing with right now. What are some of the things you’re struggling with? And what have you done that’s helped you? Either leave a comment below or reply to my welcome email when you sign up for my Museletter.

~ 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.

Gymboss miniMAX

If My Kettlebell Could Talk |18 Minute Interval Workout

My last two updates have discussed more heavy and perhaps difficult subjects: My journey back from depression, and a different look at the fitness goals we set our sights on and my personal realisation about my own decisions. Click the links to check them out.

Today I’m going back to the roots of myomytv with an “old style” workout done with a new perspective. This new approach is all about my mindset beforehand. I am aware that I still have some pain and some limitations to my movements. I accept that, I forgive my body, and I gratefully focus on the what feels good about the exercises I *can do*. Rather than curse my right leg for not being able to lunge full range, I will celebrate the partial range I can do. If I can’t feel my Glutes firing like they used to, I won’t force it if it hurts to try. I will simply be present in movement and not wishing things to be any different. Pain doesn’t have to be a catastrophe. Being pain-free – even though it seems less than what I could do – can still be full of as much purposeful joy as I allow myself.

Now let’s get to today’s workout….

In the next couple of weeks my tank tops will be available to buy. If you are subscribed to my list (sign up in the box before the comments), you will get first dibs and a discount 🙂

The Workout


Set your Gymboss Classic Interval Timer for 18 cycles of 20 seconds rest and 40 seconds effort. Perform 3 rounds of the following 6 exercises:

  1. Alternating Reverse Lunge
  2. Hand Step-Overs
  3. Side to Side Step Overs
  4. Ballistic Row
  5. Burpee
  6. Two-Handed Swing

Suggestions of how to modify for beginners:

  • Rest longer and shorten effort interval (maybe 30/30 or 45 rest/30 effort) and/or
  • Set it for 6 cycles so you can rest longer between rounds and/or
  • Do 2 rounds and/or
  • Instead of doing intervals, set the reps to a number that allows you to feel like you’re working at about 7 or 8/10 (exertion scale where 10 would be highest intensity) AND that you can maintain the same quality of form throughout your set.
  • Less weight.
  • Regress or replace exercises that are too challenging. You know this if it’s something that you have to constantly think/worry if you’re doing it right. These types of exercises can be practiced outside of a workout as very short sets. You might choose 1 or 2 exercises you want to improve on and do them after your warm-up or before your cool-down with a light weight or no weight.
  • If something hurts then stop doing that technique and perhaps try changing your stance, your range of movement, your torso position. Pain doesn’t necessarily indicate tissue damage: read more about what pain is and isn’t HERE and HERE.

Hope you’ve enjoyed this workout and I’ll be back soon with more 🙂

Cheers,

Marianne

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