“Down & Dirty” Lifting Session | Home Workout Routine


Hi all,

Before you get worried about my choice of workout title, let me explain …. (I didn’t name it!)

It describes a new passion of mine… you know, when you fancy a quick session at home (this isn’t sounding much better)… you look around and realise you have no heavy weights to lift. You despair that you’ll have to make do with nothing… until, that is, you remember about the big bags of coal your mum asked you to haul in from her car last night.

*light bulb moment*

Come on, Run with this … I have to make things interesting from time to time!

So yeah, long story short, I trained with a bag of coal 😀

Here we go…

The Workout

Complete either 3 sets of each exercise or 3 rounds of all 8 in a circuit:

  1. Zercher (or Front) Squat into Alternating Reverse Lunge: x 8 total reps
  2. Single-Leg RDL (right): x 8-12 reps
  3. Same on Left
  4. Burpees: x 10 reps
  5. Single-Leg Foot-Elevated Hip Thrust (right): x 15 reps
  6. Same on Left
  7. Bent Over Row: x 15-20 reps (you should try to go heavier and work in the lower rep ranges eg 8-12)
  8. Dynamic Squats: x 20 reps

As you can see the challenge of an exercise can be increased in more ways than just adding more weight. Using a tool that is irregularly shaped can make things a lot more difficult … but also kinda fun 🙂

Now all I have to do is explain to my mum why the coal pieces are all bashed up :-/

Have a great workout!

~ Marianne

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13 Responses

  1. Josh says:

    I bow down and worship your powerful ass…..

  2. Denise says:

    Thanks, Marianne for posting your workouts. I’m a fitness fanatic and love getting new ideas for exercising. You have inspired me to try new ways to do things and watching you do it makes me want to continue exercising even though I already worked out for the day :-).. Keep posting and I’ll keep watching! You look great!

  3. Isalia says:

    Did this today before breakfast in a fasted state which was great. I almost squeezed in a 4th round but just didn’t have enough time. Used a basket of logs for the rows – no idea how heavy it was but it was a lot more than my usual 8kg kettlebell! Thank you for sharing 🙂

  4. MsFitfreak says:

    That’s brilliant – recession-busting training at its best! And those new photos are fantastic. You are a great role-model and should be proud of your body and your excellent attitude. 🙂

  5. Theresa says:

    Loved this workout! I have a sandbag (workout equipment, but filled with playground sand!) that I use for workouts at home. This was a perfectly balanced workout to use with my sandbag and challenging while still being fun, so thanks! 🙂

  6. Tracey says:

    Loved this, great ideas:)

  7. Mickela says:

    Loove this workout. I was lifting heavy sails the last 4 days and kept thinking that I wasn’t working out enough. got home and I am sore. This workout made me think of how we can get a good workout with non traditional equipment. I have no 25KG bags of coal, so I’ll give a try with 2 KB. you scared the kitty 🙂

  8. KrisR says:

    Does it ‘count’ if I just watch you do your workout? 🙂

  9. workitout says:

    That looks like fun 🙂

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