Myomy Fitness

Healthy and Strong at Home with Kettlebells

24 Minute Interval Workout | Kettlebell Conditioning Circuit

Hi everyone,

Today’s workout is Kettlebell Conditioning using Interval Training. Unfortunately I did not have enough time to perform the entire workout myself, but I still recorded one round so you can see what it looks like.

Like every workout on this site, you can easily adapt it to your fitness level and modify exercises if you lack all the equipment. I will offer some suggestions below.

The Workout

Set your Gymboss Interval Timer for 24 cycles of 15 seconds rest and 45 seconds effort. Aim to complete 3 rounds of the following 8 exercises.

NOTE: You can chose to perform the 3 rounds continuously, or as 3 separate rounds.  You can also change the interval times to include more rest if needed, or more effort time if desired.

  1. KB Suitcase Deadlift Burpee (if using 1 KB, place it between the feet deadlift it and then do your burpee. Or place on one side and do an Off-Set Suitcase DL, swapping sides the next round)
  2. Jump Rope FreeStyle (or mountain climbers, jumping jacks, high knees)
  3. Goblet 1.5 rep Squats (direction given on video)
  4. Two-Handed KB Swing
  5. Renegade Row (if you have one KB, then do single arm rows, or alternating bent over rows)
  6. Jump Rope FreeStyle
  7. Alternating Reverse Lunge (KB in Goblet hold)
  8. Roundabout KB Swing (if this is too difficult revert back to Two-Handed Swing)

This is the Honey Badger … it cracks me up every time!

That’s it for today – I hope you all enjoy the workout and will let me know how you found it … especially the 1.5 rep squats! 😉

I’ll be back soon with another update.

Before I go, do any of you want more beginner’s workouts?



Kettlebell Pyramid Circuit Workout

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.



Booty-Making Home Workout | Kettlebell & Body Weight Glute Training

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 🙂



PS – You can now sign up for the all-new Get Glutes (2.0) Program:

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Nerd Gone Strong! Home Fitness Workout with Kettlebells

Hi everyone,

I am feeling mean today … >)

After having a weekend of rest, this workout was just what my body needed to get kick-started for the week ahead. The meanness I refer to, is the good kind of course – the sort we NEED after the weekend!

Over the last week on Facebook, I have been moaning that I had to get glasses.  All this computer work has made me realise I cannot deny the problem any longer as the screen has been getting more and more blurred. I’m not sure about them yet, but since they make such a difference, I’ll stick with them 🙂 What do you think – Nerd Gone Strong?

Now on with today’s workout breakdown – please excuse the brevity of it as I need some sleep after my shift last night.

The Workout

There are two sections, both interval training, but they the first section is geared more towards strength exercises and the second section is Tabata … so just a SLIGHT change in pace 😉

Section 1

Set your Gymboss Interval Timer for 18 cycles of 20 seconds recovery and 1 min effort. Perform 3 rounds of the following 6 exercises. As usual my reps and weights per exercise are in brackets:

  1. Front Squat to Press to Reverse Lunge (right) (16kg) (6.5, 5, 4.5)
  2. Same on Left (16kg) (6.5, 5.5, 4.5)
  3. Alternating Bent Over Row (20kg) (15, 16, 14)
  4. Super-Duper Plank Climber (feet elevated) (13, 13.5, 11)
  5. Single KB Single-Leg Deadlift (right) (20kg, then 24kg in last round) (15, 16, 13)
  6. Same on Left (same weights) (14, 15, 12)

Now comes the Killer …

Section 2 – TABATA!

Reset your Gymboss Interval Timer for 8 cycles of 10 seconds rest and 20 seconds MAX EFFORT. Complete 4 rounds of the following 2 exercises:

  1. Heavy Kettlebell Swing (I used 2x16kg)
  2. Dynamic Squats

The Tabata killed me! This is the first time in ages since I did double KB swings and it was tough – but in a good way. Wish I had standard KBs to do this with as it would mean a more “comfortable” Lady-like stance (lol).

Have fun with this and I’ll be back soon with more 🙂

Toughen Up! Kettlebell and Body Weight Workout

Hey everyone,

This is the workout I did on Friday morning and it is a killer! I have been working since then so I haven’t had a chance to upload it until now.

Lately I have been trying to think of more exciting ways to design my workouts to prevent me getting bored with “rounds”, so I quite enjoyed the way I designed this one!

As most of you know I try to train heavy in the gym 1 or 2 days a week and then I do these workouts 2 or 3 times per week to supplement my training; so I am using my home workouts for my conditioning/cardio training right now. However, it is possible to build strength with these types of workouts too, especially if you are a beginner or have recently changed to this sort of training.  In addition to building strength and stability, you stand to burn more calories from Kettlebell training.  Besides, they are just plain fun!

The Workout

As an extension to my warm up, I added in 3 sets of Turkish Get Ups x 2 reps each side progressing from 14kg to 20kg. In the video I show part of my final set.

For the main workout there are 3 sections of 5 exercises. Setting my Gymboss Interval Timer for 10 cycles of 15 seconds recovery and 45 seconds effort, I performed 2 rounds of each section before moving on to the next section. Feel free to do more if you wish.

In between each section, I performed pull ups.

My reps per exercise and weights used are in brackets below:

Section 1

  1. Goblet Squat (20kg) (17, 14)
  2. Two-Sumo Squat Jump + Burpee (11, 9.5)
  3. Single Arm KB Row (right) (16kg) (15, 14)
  4. Single Arm KB Row (left) (16kg) (15, 15)
  5. Two-Handed KB Swing (20kg) (31, 31)

Pull Up x 3 🙁 poop!

Section 2

  1. Double KB Alternating Reverse Lunge (or if you only have 1 KB, do Goblet hold reverse lunges) (2 x 16kg) (14, 10)
  2. Dynamic Squat with Diagonal Touch Down (32, 30)
  3. KB Push Press (right) (14kg) (13, 12)
  4. KB Push Press (left) (14kg) (14, 12)
  5. KB Alternating Swing (20kg) (25, 24)

Pull Ups x 3

Section 3

  1. Vertical Swing Burpee (20kg) (11, 10)
  2. Bench Jump Overs (96ish, 90 something)
  3. Stand-Kneel-Stand (right) (16kg) (15.5, 13.5)
  4. Stand-Kneel-Stand (left) (16kg) (16, 14.5)
  5. Heavier Two-Handed KB Swing (24kg) (27, 27)

No more pull ups left in me! Found them a real challenge for some reason when I did this workout. Some days you do better at things than others, so it’s just the way it goes! Maybe I was just tired from Monday’s mental pull ups and the thicker bar was a challenge as always.

Hope you all enjoy this workout and the design. Have fun!



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