Comments on: What You’re Made Of! Kettlebell and Jump Rope Workout

By: Marianne

Marianne — Wed, 16 Nov 2011 09:25:35 +0000

In reply to nenie.

Nenie, Nice work!!

I would say different weights are fine for those exercises, but for the Renegades make sure they are both stable enough … wouldn’t want any broken wrists – eek!

By: nenie

nenie — Tue, 15 Nov 2011 02:05:54 +0000

Hi Marianne! I did this workout yesterday.FYI, i love to combine jump rope and Kettlebell in a workout.So, this one is my favorite 🙂

My reps and weight per exercise in the brackets

1.Suitcase Deadlift Burpee (10&12kgkg) (7,7,8)
2.Jump Rope (feet together) (89,98,92)
3.Kettlebell Roundabout Swing (12kg) (lost counted!)*
4.KB Push Press (right) (10kg) (13,14,13)
5.KB Push Press (left) (10kg) (14,14,13)
6.Jump Rope (running) subs Jump rope Jacks (40,43,45)
7.Renegade Row (8 &10kg) (11,12,12)
8.Two-Handed KB Swing (12kg) (29,29,28)

p/s i don’t have two similar weight of KB,is it okay for me to use two different weight, for instance in my Renegade Row and Suitcase DL burpees?

By: Naomi(onefitfoodie)

Naomi(onefitfoodie) — Sat, 15 Oct 2011 19:03:09 +0000

great workout…but honestly the best part about the video tutirial and the workout is that you LISTENTED TO YOUR BODY and you were honest about it. So many times I see trainers and people preach about making it through their workout even with extreme doms…and the one sign that you should listen and stop is when form is compromised. Thank you for posting this and hopefully will inspire some to really take advantage of recovery and to truly listen to your body

on another note…trying out this workout this week!!!

By: Brian Clark

Brian Clark — Wed, 12 Oct 2011 02:36:10 +0000

In reply to Marianne. Thank you! That answered it just fine. My experience is not one that's typically recommended or used, so maybe it's a tweak in my physiology. I was curious afterwards so I asked a few local friends also who work out a lot having off times, then hitting it hard again if they had any experiences like mine and pretty much I get a no!

By: Marianne

Marianne — Tue, 11 Oct 2011 08:50:10 +0000

In reply to Brian.

Brian, I don’t think by doing one round it helped my recovery at all. All I did the rest of the day was keep moving and doing whatever stretches I could to easy the stiffness. I know there are times when normal DOMS can be worked through, but after a week off and a heavy gym session – this was not the time to train again LOL!

I wasn’t fully recovered for about 4 days, but i still trained a little the next day and the day after this workout as I felt looser. It was sore, but I felt better after.

Don’t really know how else to answer your question – sorry!

By: Manuel

Manuel — Sat, 08 Oct 2011 15:05:40 +0000

It’s a shame that the pain appears, be measured is important, hopefully improve your status, greetings.

By: Brian

Brian — Sat, 08 Oct 2011 09:17:28 +0000

Hello! Did you find that even though one round was it for the day so soon after still being sore, that this one round helped you recover faster from the previous soreness? I ask because I remember pre-season sports, water polo specifically, I would do every year after a summer off and the first day was always good but the second day I could barely move! Despite that, we’d get in and do a whole second day. Day three = torture, but by the end of it there was a magical recovery beginning despite over-use going on. By day four and on of consistent usage for up to 8 hours a day sometimes (ah to be a teenager again!) there was a full recovery and noticeable increase in stamina. I’ve always had a crazy notion that continuing to move sore muscles, to keep them under some form of tension, actually aids in the expidition of recovery. Not just stretching or yoga or mobility drills, but actual tension. All that as a teenager is fine and for the majority of us, especially sedentary workers, of course I wouldn’t condone this type of over training, but in the day or two after what rate do you feel your revocery was in comparison to the past where you’ve rested fully after this type of DOMS onset?

By: Marianne

Marianne — Thu, 06 Oct 2011 15:37:51 +0000

In reply to Aliona.

Ali, I would advice you to regress the weight back on your left side and focus on not letting that hand drift backward as you sit up! It is likely a small imbalance in the shoulder stabilisers, but to avoid injury I would drop the weight for a while. I have regressed my TGU back to 16kg for a while to improve my shoulder stability, because I want it to be strong enough to progress to my 32kg goal, like Neghar did!

Really practice is the best way for ward, but get your form locked in with a lighter KB first! The TGU is a great exercise, but you can also really injure yourself if you aren’t careful 🙁 Let me know how you get on 🙂

By: Marianne

Marianne — Thu, 06 Oct 2011 10:43:43 +0000

In reply to Emma. I agree, their names do sounds badass! Or maybe they just seem that way coz we know they are BA ... Anyway, good luck with your strength goals :D Look forward to hearing how you are progressing.

By: Emma

Emma — Thu, 06 Oct 2011 10:05:33 +0000

Hi Marianne,

Great work with the 70kg squat! I’ve just signed up for a few PT sessions in an attempt to accelerate my own quest for super strength. I want to reach that 100kg milestone with my deadlifts among a few other things so fingers crossed. Great inspiration too from Nia Shanks and Jen Comas Kick-Ass. These girls were born to be badasses. Even their names sound ballsy 🙂