Kettlebell Couplet Home Workout with Secret Pyramid! Strength and Conditioning

Hi everyone,

I hope you all had a good weekend and are ready for today’s killer workout! Hehee 😉

I went out with a few girls on Saturday night and had an absolute blast! It has been ages since I went out properly and got all dressed up, so it was great to be out of my jeans and Ugg Boots/training gear and Vibrams and just get all dolled up and head out dancing!

I love dancing (usually on my own in the house), and in fact you will see a little dancing from me in my video today LOL! I was just messing, and clearly CANNOT dance, but I love to try 😀

**Drum roll** In 2 weeks time, I am going to visit my good friend and fellow GGS, Nia Shanks! I will be there for 2 weeks and I plan on continuing my workouts from her basement studio. I might even rope her into a workout with me 😀  During my time in the US, I hope to meet up with a few other friends and get to relax … because I deserve it!  I can’t wait to do more “on location” workouts – it will be so much fun. Nia’s mum has even offered to cook me traditional Southern foods … I will be in heaven!

When I look back at things, I am actually very lucky to have everything that I do, and I never want to forget how much the relationships I have made (through fitness and my blog especially) have forged the path and lead me here.  I am so excited to see the future unfold and bring you all with me on this journey.  I also hope to get the chance to meet many of you along the way.  You never know, there could be a myomytv training session pop up near you 😀

In the next while I will be launching my new services page and I am starting to train people again from my home studio.  In addition, I am launching an Online Service for anyone wanting to have their form critiqued and corrected via video and email communication with me.  Although I will be charging for these services (a very competitive rate), I will ensure you get the best feedback and help I can offer, because I want everyone to be performing to their best and getting the most of my home workouts. If you are struggling with a particular exercise, and you want personalised coaching online, I can help you improve.

The Workout

This week, I have started with the more advanced workout. Later in the week I will put together an intermediate workout that has regression suggestions for beginner’s.

You all know about my love of Couplets. Pairing two exercises together to create a little torture for you! Today I decided to “weave” a Pyramid in between the couplets and you perform 2 “bridging” exercises between the couplets using a Pyramid format.

There are 4 couplets in total. Set your Gymboss Interval Timer for 6 cycles of 15 seconds rest and 45 seconds effort and complete 3 rounds of each couplet before moving on to the Pyramid Bridging Combo. After that, move on to the next couplet etc etc.

My reps per exercise and weights used are in brackets below. Also please don’t judge my crazy dancing… view it as my baseline and remember that once I start learning proper dance moves, you will see progression … and that’s all that matters haha!

Couplet 1

  1. Alternating Reverse Lunge (20kg) (18, 16, 15)
  2. Kettlebell Swing of Choice (20kg) (32, 32, 31) – I started with roundabout swing, but my left hand calluses were very sore, so I switched to two-handed swings.

Pyramid Level 1 – You can choose different reps if you want to do more (or less) – tailor it to your ability, but always add a little challenge!

  • Pull-Ups x 3 reps
  • Double KB Military Press x 6 reps (2x 14kg) (you can do single presses if you wish)

Couplet 2

  1. Suitcase Deadlift Burpee (2 x 20kg) (12, 10, 10.5)
  2. Weighted Dynamic Squat (6kg) (28, 26, 26)

Pyramid Level 2 – note how Pull-Ups increase my 1 rep, but Presses by 2. That’s because Pull Ups are harder.

  • Pull-Ups x 4 reps
  • Military Press x 8 reps (2 x 14kg)

Couplet 3

  1. Alternating Single Leg Hip Thrust (18, 17, 18 )
  2. Weighted Side to Side Step Ups (6kg) (45, 42, 43) – quad burn!

Pyramid Level 1

  • Pull-Ups x 3 reps
  • Military Press x 6 reps (2x14kg)

Couplet 4

  1. Renegade Row (2 x 16kg) (18, 16, 16)
  2. Burpees (13, 11, 11)


Great workout today with a perfect balance between strength and conditioning.  I love the way you can cover so much in under 30 minutes of your life and feel amazing afterwards!

Feedback always welcome 🙂



  • April 3, 2012

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