Myomy Fitness

Hi everyone,

Firstly, I could kill my computer sometimes! I tried to get this workout up yesterday but the editing Software was crashing and I kept losing clips, so my patience just couldn’t hack it and I gave up last night.  Feeling fresh, and much less irritable this morning, I bring you a Killer Kettlebell Workout.

While I was thinking aloud about what type of workout I would put up (because I wanted it to be something different to my usual designs), it was suggested to me to try a Pyramid. I have never done a Pyramid before so I was intrigued.  When designing it, I had to set realistic but challenging reps. There is no point starting at 1 rep because none of the exercises are overly challenging in the very low rep range (if you are have Pull Ups in it, then that’s different). So, I started the reps higher and I increased each round by 2 reps (so the intensity would noticeably increase).  The total reps for each exercise is 48.

A Pyramid (in this way) can be a great way to improve your Strength Endurance and conditioning.  You can also use a traditional Pyramid style approach in the gym ie: with each set you increase the weight and decrease the reps.  Additionally, there is “Reverse Pyramid” training when, after your warm up sets, you start your work set at your heaviest weight (I have never tried this).  However, because I don’t want to complicated today’s workout, I was using this design as a new challenge and a bit of fun! Perhaps in a future post I will explore different methods of training with weights and what advantage/disadvantage each method has.

Would you find this helpful? Let me know 🙂

The Workout

You’ll need to set your Gymboss Classic Interval Timer for stop-watch mode to time yourself. There are 6 exercises and there are 7 rounds (sorry).  The first round you start with 4 reps of each exercise, then each round after that you increase the reps by 2 until you get to 10. After that you go back to 8, then 6, then finally 4.  I even hated myself when I got to the 8,10, 8 part! EEK!

1. Goblet Squat (I used 20kg)
2. Double Military Press/Push Press (2 x 14kg) – my vertical press needs work!
3. Suitcase Deadlift Burpee (2 x 20kg) – what a burn from these towards the top of the Pyramid!
4. Push Up
5. Double KB Bent Over Row (2 x 14kg) – probably should’ve used the 16kg’s here, but ah well.
6. Vertical Swing/Pull Burpee (20kg) – Upper back BURN

What weight? I chose weights I knew would challenge me but not be impossible. In hindsight, I probably could have gone heavier in the Goblet Squat and Rows, but I couldn’t be bothered bringing MORE KBs outside.

Only 1 Kettlebell? Well, you have a longer workout ahead of you as you will have to split the “double KB” exercises in to “right and left” by completing the set repetitions on each side. For the Suitcase Deadlift, you can either swap the KB from side to side each round, or you can place it in the middle and do a standard KB Deadlift.  If you are swapping it from right to left, you do not need to do double reps – just swap sides each round and that will be enough 🙂

Oh and will you believe that I planned a Tabata for the end of this?? EH, I don’t think THAT was going to happen! Maybe next time 😉

Have fun and let me know your thoughts.

Cheers

Marianne

At last it’s here … the Booty-Making *Gem* Home Workout!

But first a little self-indulgence, as I tell you a story about my butt.

I love it!  ~ The end!

Just kidding – that is the ending alright (loving my booty), but what about at the start? I always liked my butt, it was a nice shape, but it wasn’t a great butt. Four main things have made it a GREAT butt:

1. Glute Activation – making sure that the muscles are actually working!
2. The right exercises with progressive overload (I got stronger at the best butt exercises)
3. Conditioning – giving me a healthy body composition
4. And, a healthier body image – not perfect, but I am learning to love my body.

Here is a picture from 2 years ago when I just started doing my home workouts. I have no other pictures to use as an example of what my butt used to look like. Back then my fitness goal was “get leaner” … Yet, I don’t think my body composition has changed drastically and is probably much the same from the first to the last picture here – My guess is that it has stayed in and around 20%. I never get it tested, but I might have made it as low as 18% at points.  It doesn’t really matter, what matters is the hypertrophy and the strength gains.

Jan 2010 Body Measurements 34-24-34 (inches) BW 55kg (ish) (121 lbs)

Next is a picture taken in April last year – what a difference! What changed? I learned a lot about the importance of glute training and about strength training! I was really starting to see that training for strength was the way to go. And my body even LOOKS better as a result! WIN WIN 🙂

April 2011 Body Measurements 35 – 26 – 36 (inches) BW 59.5kg (130 lbs)

The final picture was taken yesterday (and is now my profile picture on Facebook – lol).  It’s not just about a better shape; stronger glutes have carry-overs to helping improve performance in every walk of life. I think the difference in 2 years is quite impressive!

Jan 2012 Body Measurements 34 – 26 – 37 (inches) BW 58kg (127.6 lbs)

While, it’s not purely about looks, measurements, or even strength, it’s just nice to know that effort matters.

ANYWAY … on with the workout breakdown.

The Booty-Making Workout

First, as part of your warm up, here is a Hip Flexor stretch and Glute Activation Drill to help “open” the hips and fire up the glute muscles – which is essential to getting the most out of the workout.

Next, the Workout

There are two sections to this one.  But you don’t have to do both today. I only want to show that the conditioning side of your training (in this interval style) is great for over all fitness, and improving Body Composition.

Section 1 – Glute Strength Workout

For this section there are 4 couplets. The first exercise of the couplet is based on a set rep-range followed by a set timed exercise. So you will need to set your Gymboss Interval Timer for 1 interval of 30 seconds. Complete 3 rounds of each couplet before moving on.

Remember that you need to get good at the exercises first BEFORE increasing the weight. So for those people new to any of these exercises, use body weight only, a lighter weight, or an easier variation.

Couplet 1

1. Deep Bulgarian Split Squat (right and left leg) x 8 – 15 reps
2. Two-Handed Kettlebell Swing x 30 seconds

Couplet 2

1. High Deficit Reverse Lunge (right then left) x 8 – 15 reps
2. X-Band Walks x 30 seconds (if you don’t have a band then you can do the same movement lying on your side. Lift the leg up. Do 20 – 30 seconds each side)

Couplet 3

1. Single-Leg Deadlifts (right then left) x 8 – 15 reps
2. Lunge Jumps x 30 seconds – eek!

Couplet 4

1. Single-Leg Hip Thrusts (right then left) x 8 – 15 reps – Remember to check out the Progression Tutorial for this.
2. Alternating KB Swing x 30 seconds

Section 2 – Glute Conditioning Finisher

Now the pace increases even further. Re-set your Gymboss Interval Timer for 15 cycles of 15 seconds rest and 45 seconds effort. Complete 3 rounds of the following 5 exercises:

1. Weighted/Un-weighted Evil Jumps – sorry :/
2. KB Vertical Swing/Pull Burpee
3. Stand-Kneel-Stand (right)
4. Stand-Kneel-Stand (left)
5. Renegade Rows

And there you have it, a killer workout for buns of steel 🙂  These exercises are not the only ones for getting your butt into shape, but these are great for people who need to get more out of their home training as each exercise is single leg, making the weight you use more of a challenge.

Having Strong, Shapely Glutes not only makes you feel sexier, it really does help with your everyday life. For that reason, Glute Training is a huge part of my life.

Thanks for reading. And feel free to share 🙂

Cheers

Marianne

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