Myomy Fitness

Healthy and Strong at Home with Kettlebells

Leg and Glute Workout at Home (to grow your butt)

If you're looking for a great leg and glute workout to do at home this is one for you. It's pretty challenging since I utilized compound supersets, hitting the same/similar muscles twice in a row. 

While I use a barbell, I have given ways to modify this so it works with body weight or just a few bits of equipment, like dumbbells or Kettlebells, and a band. 

You might be tempted to think that me using heavier weights makes this work better. I say: what makes anything work better is the EFFORT you put it. Make it challenging.

Do that through any of these (not necessarily all at once LOL):

  • Load (more load will need more effort to move it... obvi)
  • Tempo (faster or slower... I prefer adding speed/explosiveness)
  • Reps (like max it out)
  • Range of movement (increasing the joint angle making it harder to get out of, but also increasing the stretch into it)

Don't assume that because body weight variations lack "high load" that they therefore won't require high effort. 

Don't assume because something can be lifted with speed that it won't help grow your butt. Just look at Olympic Weightlifters... they often pull for singles at high speed. Okay, they also lift heavy, but they lift FAST. 

Effort matters most.

Now, get after it with this crazy glute workout (with one upper body superset lol):

  • Workout Breakdown

  • How to modify

  • Personal Spiel

Barbell and Band Leg and Glute Workout (with a little upper body): Took about 30ish minutes 

This is an Intermediate to advanced workout if you're using a barbell, but check out the modification tab for ways to make it easier, and more home-friendly.

Main Interval Section


Rest minimally between exercises and about 2-3 minutes between sets/rounds. 

NOTE: My reps per exercise are noted in brackets) and I only did 2 rounds, though feel free to do up to 3 (adding a 4th set is probably overkill, unless you only train lower body once a week):

1A. Bench Press: 2-3x8-12 (think I did 10 reps)

1B. Tricep Pull-Down: 2-3x8-12 each side (forgot to count)


2A. Barbell Hip Thrust: 2-3xMAX (24, 20)

2B. Barbell Romanian Deadlift (RDL): 2-3xMAX (12, 15)


3A. Banded Dynamic Squat Jumps: 2-3xMAX  (13, 13)

3B. Monster Band Walk: 2-3xMAX (13, 14)


4A. Goblet Squat: 2-3xMAX (12,14)

4B. Half Goblet Get-Up: 2-3xMAX (5?,5?)

Wanna Train Your Ar$e ON?

Photo of Marianne Kane posing to showcase glutes, with caption "Train Your Arse ON"

Hip Thrust Progression Videos

Glute Bridge

Foot-Elevated Glute Bridge

Hip Thrust

Bottom-Up Hip Thrust

Spartacus Workout Revisited

[Post Updated Dec 2nd 2019)

Let’s return to the Spartacus Workout for a re-match!

I’ve wanted to redo this workout for a while now because when I originally did it, I only had my two 12kg Kettlebells at home with me, and I knew at the time there were some exercises that I could have done with the 16kg. This time I had the opposite problem and only had my two 16kg Kettlebells available, so the pressure was on to complete the entire workout with them. But you know me, I NEVER shy away from a challenge 🙂

This workout was originally posted in Men’s Health Magazine, and is marketed as very macho – but who says girls can’t be tough and strong, and be a “Spartacan” LOL?

Woman (Marianne Kane) doing Lateral Lunge with Kettlebell during Men's Health Spartacus Workout

It’s strange sometimes where some of my drive and competitiveness comes from, because I have always gone out to prove that girls can be just as strong (proportionately speaking) than their male counterparts, and if there’s one phrase that gets my blood boiling it’s “You’re good, for a girl”!!! Talk about a flashing red at a bull LOL.

Spartacus Workout Revisited

First, check out the video of me doing this workout again. Feel free to go and review the old version, too. I strongly encourage you to give this workout a try, as it is super challenging, mentally and physically.

There are 3 rounds of 10 exercises. Setting my Gymboss Interval Timer for 10 cycles of 15 seconds for recovery and 1 minute of effort, I recorded my new reps per exercise as set out below:

  1. KB Goblet Squats (24,21,20)
  2. Mountain Climbers (96,82,79)
  3. Single Arm KB Swings (switching at 30 seconds) (18/17, 17/17, 16/15)
  4. T-Push Ups (23,20,19)
  5. Lunge Jumps (28,25,22)
  6. Bent Over KB Rows (18,16,14)
  7. KB Side Lunge Touch (16,15,12)
  8. KB Renegade Rows (18,15,13)
  9. Forward Lunge and Rotate (with KB) (12,9,8) – hate these :/
  10. Double KB Push Presses (11,8,7) – hate these EVEN more :/ :/

Compared to my previous results with the 12kgs, it really has made a big difference.  I was soaked in sweat and exhausted by the end, but I was so determined to finish this, and I think I did ok.  Those Push Presses were a killer though!

I really would recommend this workout to anyone as it really does work the whole body. It can be performed with Dumbbells too as seen in the PDF demo HERE .

I look forward to hearing feedback and scores from those who have dared try this brutal workout 😀

Cheers

Marianne

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

The “Wee 3” Workout Series: Ep. 1

Do you ever learn about something and then keep seeing stuff about it again and again? Like it’s beckoning for attention in this noisy world.

It started during a run of free baseline movement assessments I was offering a few months back. A recurring theme emerged and I began to see so clearly why so many people are struggling to continue what they start. Here it is: Overwhelm!

It can happen in 2 or more ways: a) When you put so much pressure on yourself to succeed at something and/or b) you’re trying to apply everything at once. What happens next is you feel so overwhelmed that you stop before you see any results at all.

WOW! As common sense as that sounds, we often don’t have the perspective on our own lives to realise that’s what’s happening.

Let me ask you this:

Do you ever find yourself feeling de-motivated and not good enough? Do you have a habit of “falling off the wagon” when it comes to exercise, healthy eating or other behaviours you wish to change for the better?

If you said yes, then you will benefit from this message. If you said no, you will still benefit from this because it’s bound to happen to you or someone you know eventually.

It’s been happening to me!

An non-fitness goal I have had for the past YEAR has been to get back to posting regular Youtube videos. But I’d start, then it would be months going by and I’d be making excuses for why “it just wasn’t for me anymore”. But do you know what was really stopping me? I had set the bar way too high for myself. I was comparing myself to 2012-Marianne and was feeling overwhelmed by that comparison. Not only that, but I was adding to my overwhelm by trying to figure out ways to make my videos more engaging and interesting (getting caught up in the details) and forgetting the most important thing: my message.

The whole point of me doing this work: to help others through similar struggles.

So I decided to start “Wee” with a very short, doable workout of only three exercises. What’s funny is that after setting this bar so low, I exceeded my own expectations because I ended up feeling REALLY good about how the whole video turned out. The whole way through this (from planning to the final edit and upload) I was reminding myself that “the enemy of the good is the perfect” so I could overlook the things that may stop me trying at all and made it so easy I just couldn’t “fail”.

This workout concept (1-3 exercises) is for people who just want to get going and stay that way. Making things underwhelming is one way to lower the pressure to be perfect or “do everything” all at once.

Doing enough IS enough.

Welcome to The Wee 3 Workout Series 😀

What you do isn’t as important as turning intent into action. The mantra for this workout is “done is better than perfect” or “something is enough”.

 

The Workout Breakdown

Set your Gymboss Interval Timer for up to 12 cycles of 20 seconds rest and 40 seconds* effort and complete 3 rounds of the following 3 exercises:

  1. Some kind of Squat (bodyweight, box squat, goblet squat)
  2. Side to Side Step Over (or alternating step up, or a flight of stairs)
  3. Single-Leg RDL** (Body weight or weighted, or two-leg RDL or Swing)

* You should increase the rest period AND decrease the effort period if you are a newbie. In fact you can just rest as long as you need so you get a chance to practice the moves without that pressure to move on.

**RDL = Romanian Deadlift (aka Hip Hinge pattern)

Whether you did 1 exercise/activity or all 3, give yourself a huge pat on the back and I hope to see you back here tomorrow for Episode 2 of The Wee Three Workout Series!

Give a wee “DONE!” in the comments so that I can give you a virtual high five!

Now make sure you check out Wee3 Episode 2Episode 3  and Episode 4 by clicking the links.

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

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