Home Strength and Conditioning Workout | Couplet Style!

by Marianne  - November 24, 2011

Hi everyone!

Happy Thanksgiving to all my American friends ๐Ÿ˜€

Today’s workout has returned to another favorite design of mine … Couplets and Bridging exercises. With a great mix of strength and condition you will see better results in your overall performance than any other type of home workouts. ย For full body conditioning 3 or 4 exercises simply won’t cut it. You need balance! Like I discussed the other day in my Super-Set Workout (granted it was a bad day) I was still illustrating how important it is to balance your workout between muscles groups. ย This is what I try to achieve with each workout, whether there are 2 exercises or 10 ๐Ÿ™‚

The Workout

Firstly Set your Gymboss Interval Timer for 6 cycles of 15 seconds recovery and 45 seconds effort and complete 3 rounds of each couplet before performing 1 set of the bridging exercise:

My reps per exercise and weights used are in brackets.

Couplet 1

  1. Double KB Suitcase Deadlift (2x20kg) (14, 12, 11)
  2. Burpees (14, 13, 11)
  • Weighted Pull Up (6kg) x 1
  • BW Pull Up x 2 ๐Ÿ™ – these were tough today!

Couplet 2

  1. Double KB Bent Over Row (2x14kg then 2x16kg) (14, 13, 10)
  2. Double KB Push Press (2x14kg) (13, 10, 10)
  • Weighted Pull Up (6kg) x 1
  • BW Pull Up x 2

Couplet 3

  1. Alternating KB Deficit Reverse Lunge (2x14kg then 1 x 24kg) (11, 8, 7)
  2. Two-Handed KB Swing (20kg then 24kg) (33, 32, 30)
  • BW Pull Ups x 2 ๐Ÿ™ Disappointing!

So that’s it for today, hope you enjoy the workout and you all have a great day!

I am so jealous y’all get nice turkey and yummies … and I have to go to work LOL! But, Chrimbo is just around the corner so something to really look forward to ๐Ÿ™‚

Talk to you soon


PS Don’t forget to “like” Myomytv’s Facebook Page and find me wandering around on Twitter trying to figure it out LOL!!


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  1. Thank you so much. I somehow missed that Guide, but it is very helpful. I am determined to do this. So, keep an eye out for the message I send you telling you I did my first push up. LOL.

    THanks again.

  2. Hi … I’ve worked out for a long time, but I’ve always avoided pullups. They are so difficult for me to do. Is there a good way to build up to them? They just seem impossible. Thanks.

  3. I have a tip! In the PP, keep your heels glued to the floor throughout. In competition style, you would be docked every rep’ your heels were raised in a PP. To extend what you are doing in the video to a jerk, you need the double dip; it’s almost there. When you are up on your toes, move your butt back, coincide your heels hitting the matt with lockout, then push up to complete. My problem in the jerk is getting up on my toes and then timing the double dip. My running shoes don’t help. I am looking to invest in some proper weight training shoes with a solid heel to give support.

    With regard the ladies not training with two-arm jerk, I think it should have been left to the individual. Sure, explain the concerns and risks, but women come in all shapes and sizes and surely they are best left to make these decisions? If I were female, I would have been pretty annoyed to miss two of the eight moves the men studied due to gender.

    You and the Girls Gone Strong team look like you really having a lot of fun. Itโ€™s great to see. It must be good motivationally to have such powerful women to learn from, Nia and Ali especially blow me away. Those two are powerhouses.

    I envy your pull-up. I struggle a lot with mine. But Iโ€™m getting stronger all the time, one day I might be able to hang a bell off my toe and crank out a few reps like you, not for some time though (got plenty of fat to flush before that happens!).

    Looking forward to the Christmas video, as well as the Santa hat can we see some reindeer this year, lol?

  4. Strong as an ox. You rock, M. When I was on my recent KB training course, the instructors would not let the ladies in the group learn the two arm push press / jerk. It’s not included in their competition program either due to potential damage to breast tissue. You didn’t look to be having any problems. Actually your form looks good. You have a bit more than a push press going on there, almost jerking! I’ve only just started two-arm work and have to say i really enjoy it, hard though it is. Try adding in the clean, need to get your legs far apart for that one, lol! For me the two arm clean and press / jerk LC is the most strenuous of the all the KB moves. love it, love it, love it. And good to see a Girl Gone Strong dispelling the gender imbalance in the sport. Unstoppable!

    1. Thanks Adam. Since I started learning the Jerk, it’s hard to separate the PP and Jerk movements for some reason. I remember one night at Andrew’s KB class ages ago he was instructing the PP and I was doing this with 20kg … he looked over and told everyone “not what Marianne’s doing” LOL – apparently I was doing the Jerk instead ๐Ÿ˜›

      That’s interesting about the the ladies not doing doubles. I guess it kind of makes sense, but I’d be interested in the research done in that.

      Double Swings, Cleans etc are a nightmare for me with the Pro-grade bells. Need to get some standard sized ones to make that easier LOL – Wolverson will be getting another order soon ๐Ÿ˜‰

      Thanks for the support for GGS!

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