Myomy Fitness

Healthy and Strong at Home with Kettlebells

Lighten the Load | “De-Load” Workout Routine


Hi everyone,

After several weeks of lifting heavy, and a slight flare of my “SI Joint” issues, I thought it would be wise to taper back on the heavy lifting and do some lighter stuff and body weight exercises.  Since I have less than a month until I fly to the USA, I want my SIJ to be in tip top order before those long flights … no way do I want a repeat of last year!!

When we are wanting to reach certain fitness goals we often train without taking any break or any time to step back and just evaluate our progress. And this can sometimes impede our progress because we think we must keep going or we’ll lose it.  It is important to stick to a program, but you also must try to program breaks from time to time.

As someone who has learned just about everything the hard way, I can tell you, that taking a “de-load” week every month or two, may actually do you the world of good.  Since I decided to change things this week and go lighter, I feel amazing 🙂  

Now I better get on with the workout …


The Workout 


The workout is made up of 3 different superset couplets. Complete 3 rounds of each.

Superset 1:

1a) Lateral Lunge (I used 12kg): 3×8 reps

1b) Inverted Row: 3×8-12 reps


Superset 2:

2a) Single-Leg Stability Ball Leg Curl: 3 x 12 reps

2b) Clapping Push-Ups: 3×8-12 reps (I did 10 each round)


Superset 3:

3a) Single-Arm KB Clean (I used 20kg): 3×15 reps

3b) Windmill (I used 14kg): 3×8 reps (start light and stay moderate)


Hope you all enjoy the workout. Let me know how you get on.




Myomy Fitness © 2013. Theme Squared created by Rodrigo Ghedin.