Full Body Strength and Conditioning Home Workout and a Confession!

Hi all! Last week was great; I was off for a load of days, and I got to have a great birthday! I traveled to London to meet Rachel Guy, who is a friend of Girls Gone Strong. We had a great day of shopping, eating and a lot of talking and I am looking forward to hanging out with her again in September when we all go to Vegas 🙂

Post dinner and wine!

Unfortunately, while I was away, I starting getting more pain in my hip that really was a great hindrance and we were unable to shoot any training videos; I could barely walk about, never mind do any training 🙁 After I got home I had some physio and decided to resume training on Friday (today’s workout). When I started to practice the exercises for this workout, it became apparent that I would have great difficulty in completing the all the sets and reps I had originally planned. So, I just demonstrated the problematic exercises for the benefit of my dear audience 🙂 I’m glad I still went ahead and did this workout, because I felt much better afterward – especially since, half way through the first section, my GGS apparel order arrived!!

Yay for GGS!

This seemed to boost my mood considerably, and I got a surge of strength from somewhere 😉  I hope you enjoy the workout in spite of my pity party at the start!

The Workout

There are 2 sections in today’s workout; a strength section followed by an interval conditioning section.

Section 1 Complete either 3 sets of each exercise, or 3 rounds of all 4 exercises in a circuit-style.  Choose a challenging weight and perform as many good reps as you can.  Either increase the weight each set/round or try to match your reps. If you ever repeat this workout, then aim to beat your previous score.

  1. Rear Foot Elevated Bulgarian Squat (right and left) – you can use 1 or 2 KBs/DBs
  2. Single-Leg Romanian Deadlift (right and left) – single or double KB/DB
  3. Staggered Push Ups (18, 16, 15)
  4. Pull Ups (7, 5, 5)

Section 2 Time to pick up the pace! Set your Gymboss Interval Timer for 15/16 cycles of 15 seconds rest and 45 seconds effort (feel free to increase or decrease the times to suit your fitness level). Complete 3 rounds of the following 5/6 exercises:

  1. Two-Handed KB Swing (24kg) (30, 30, 29)
  2. Burpee (17, 16, 17)
  3. Vertical Pull Burpee (20kg) (12, 11, 11)
  4. Dynamic Squat (33, 34, 31)
  5. Push Press (double 14kg for round 1, then single with 16kg for second and third rounds) (didn’t count)

This was a tough interval section! The double Push Presses were a killer, so I had to regress to single PP’s… but I didn’t quit – I adapted! Hope you all enjoy the slight change of style today and will let me know your feedback and score 🙂 Cheers Marianne

  • July 9, 2012

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