Announcement and Triple Trouble | Kettlebell Home Workout

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Hi everyone!

Before I describe today’s workout remember toย follow myomytvย ย on Facebook and twitter ….

 

Now, as promised, I put together an intermediate level workout… but no crazy-ass dancing warm-up today ๐Ÿ™ *boo hoo*

The Workout


Made up of 3 Triplets, your goal is to complete at least 2 rounds of each before moving on to the next one. ย Set your Gymboss Interval Timer for 6 cycles of 20 seconds rest and 40 seconds effort (as an example for Intermediates) and complete 2 rounds of the following Triplets. My reps and weights etc are recorded in brackets.

Suggested regressions are noted below the workout.

Triplet 1

  1. Thruster (right) (16kg) (12, 10)
  2. Thruster (left) (16kg) (13, 10)
  3. Two-Handed KB Swing (24kg) (28, 28 )

Triplet 2

  1. Tactical Reverse Lunge (20kg) (16, 15)
  2. Bent Over Row (2 x 16kg) (13, 11)
  3. Super Plank Climber (11, 10)

Triplet 3

  1. Vertical Pull Burpee (20kg) (10, 9)
  2. Alternating Swing (20kg) (26, 25)
  3. Dynamic Squat (weighted with 6kg) (25, 26)

This was the perfect level of intensity for me today! Just what I needed. ย After this, I actually went to the gym and managed a PR on my Front Loaded Reverse Lunges … 55kg x 3 reps each leg ๐Ÿ˜€ ย This is a great week for PRs. I have managed 3 or 4 so far ! Must be my new outlook on life paying off ๐Ÿ˜‰

Workout Regressions

Firstly, think about your ability to maintain good form while performing an exercise during a timed interval. If you are not confident that you can get enough reps in WITH GOOD FORM, then I recommend setting the reps. Then you know you’ll get enough reps to make the workout worthwhile. ย  Set the reps to a number you know is near failure. If that number seems to go on forever, then it’s probably time you got a heavier weight ๐Ÿ™‚

If you know you manage good reps, but run out of steam quickly, then alter the intervals to 30/30 for example.

Triplet 1 – regressions

  1. Front Squat (KB to one side)/ Goblet Hold Thruster / Goblet Squat to Press
  2. Front Squat (KB to other side) / Or if you choose one of the Goblet options, then do mountain Climbers here.
  3. Stays as Two-Handed Swing

Triplet 2 – regressions

  1. Goblet Hold Alternating Reverse Lunge
  2. Single Arm Row (right and left equal time/reps)
  3. Either Plank Climber (minus push-ups) or Plank Hold

Triplet 3 – regressions

  1. Partial Vertical Pull with or without Burpee (a bit like a high pull with two hands)
  2. Alternating Swing or Two-Handed again
  3. Dynamic Squat without weight / Body Weight Squat

That’s it for today! I’ll be back briefly tomorrow with the GGS update and link!

Have a great Workout everyone ๐Ÿ˜€

Cheers

Marianne

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14 Responses

  1. tbone says:

    That last triplet surprised me. I thought the hip thrusts might be too much of a rest. Wrong!

  2. Bart says:

    Hello!

    I just wanted to post a small note to proclaim my thanks to you for this wicked workout. I did three rounds of each set earlier this week with a dumbbell and kettlebell mix – and can still feel it in my legs!

    I am extremely impressed with the performance results you posted – and as someone who has battled his way through over 110lbs of weight-loss training, and keeps a regular six-and-one training schedule – I really had to push hard to keep up with you.

  3. Denitza says:

    Thanks for another great workout! I did this one today after 3 days of non working out-it felt so good to get back in to things with this one. Have a great time in the U.S.!

  4. Melly says:

    I have tried to email you through the envelope symbol next to the rss feed on the main site-which does not work, I am also asking to join the forum but have not been approved yet. I love the site and would like to get involved. Help?

    • Marianne says:

      So, as I mentioned, I have been on my way to the USA, so apologies for not activating your account straight away. Also, the envelope is to have update notifications to YOUR email, it is not a “Contact Me” symbol. Sorry about any confusion. Your account (MellyT) has be activated now. If you wish to contact me, do so on Facebook ๐Ÿ™‚

  5. Corrie Anne says:

    Oh! I can’t wait to try this one!! I’m away from my kettlebells right now, but I will be tackling this one next week!

  6. Satya says:

    I did this one today and I changed the intervals into 15 sec with 45 sec and wow, by the end of the 3rd triplet I was all jittery. I felt like a pile of jelly. Good thing that feeling was temporary and then the good feeling set in :).
    I am really falling in love with these kettlebells…

  7. wendyky says:

    I did this workout today and it was just the right intensity! Anything more and I would’ve felt “over-trained”. Thanks again Marianne!

  8. Memrie Rounsaville says:

    I love watching your videos, as well as all the other GGS! Its not letting me watch this one though ๐Ÿ™

    Am I doing something wrong?

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