Mar 21, 2011
Posted by Marianne in Mix N Match, Variety Workouts | 15 Comments
Fighting Fit – Home Workout – I’m BACK!!
Hi there everyone,
I am so glad to be back with a new workout! The last week has been a very difficult one, for many reasons as well as my injury, but doing this workout has helped me feel a little happier 
Unfortunately I need to be quick typing this up too, as I have so much on my plate, I hope you all understand.
The focus of today’s workout is both strength and conditioning. There are couplets (comprised of one strength and one cardio exercise), then we have the “Bridging Combo” in between each couplet and at the end of the workout. Try to complete 3 sets of each couplet before moving on to the “Bridge”. Some exercises are set reps, while some are set times.
Fighting Fit - Couplet 1 - Advanced Breakdown
Set your Gymboss Interval Timer for one manual interval of 1 minute. This will be how long you perform the second exercise in each couplet and one exercise from the "Bridge". My weights and reps are in brackets.| Exercise | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Double KB Front Squat to Military Press | x 10 - 12 reps (2 x 12kg - 10 reps) | x 8 - 10 reps (2 x 14kg - 8 reps) | x 4 - 6 reps (2 x 16kg - 4 reps) |
| Two-Handed KB Swing | x 1 min (20kg x 42) | x 1 min (20kg x 41) | x 1 min (20kg x 40) |
Fighting Fit - Bridge Combo (Advanced)
Complete 1 Bridge Combo after the 3rd set of a couplet. Apply this for every couplet.| Exercise | After Couplet 1 | After Couplet 2 | After Couplet 3 |
|---|---|---|---|
| X-Band Steps (Left then right) | x 1 min (22) | x 1 min (21) | x 1 min (19) |
| Pull Ups | x 3 reps (3 reps) | x 3 reps (3 reps) | x 3 reps (3 reps) |
Fighting Fit - Couplet 2 - Advanced
Same as Couplet 1| Exercise | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Double KB Stiff-Leg Deadlift and Row | x 10 - 12 reps (2 x 14kg - 12 reps) | x 8 - 10 reps (2 x 16kg - 8 reps) | x 4 - 6 reps (2 x 20kg - 4 reps) |
| Burpees | x 1 min (16) | x 1 min (14) | x 1 min (13) |
Fighting Fit - Couplet 3 - Advanced
As Above.| Exercise | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Body Weight Single-Leg Hip Thrusts (right then left) | x 10 - 15 reps (12, 12) | x 10 - 15 reps (10, 10) | x 10 - 15 reps (10, 10) |
| Side to Side Step Ups | x 1 min (57) | x 1 min (55) | x 1 min (52) |
Fighting Fit - Couplets 1 - 3 Intermediate Breakdown
Set your timer for 45 seconds. The table shows all 3 couplets together, but remember to do the Bridging Combo after the 3rd set of each couplet.| Couplet Number | Exercise | Set 1 | Set 2 | Set 3 |
|---|---|---|---|---|
| 1 | KB Front Squat and Military Press (right then left) | x 10 - 12 reps | x 8 - 10 reps | x 4 - 6 reps |
| 1 | Two-Handed KB Swing | x 45 seconds | x 45 seconds | x 45 seconds |
| 2 | Either Double KB Stiff-Leg DL + Row, or Single KB Stiff-Leg DL | x 10 - 12 reps | x 8 - 10 reps | x 4 - 6 reps |
| 2 | Burpees (stage 2) | x 45 seconds | x 45 seconds | x 45 seconds |
| 3 | Either Single-Leg Glute Bridge or, Double Hip Thrusts | x 10 - 15 reps | x 10 - 15 reps | x 10 - 15 reps |
| 3 | Side to Side Step Ups | x 45 seconds | x 45 seconds | x 45 seconds |
Fighting Fit - Bridge Combo (Intermediate)
Remember, if you don't have a pull up bar, you can substitute with Rows. You need to do more rows, aim for 10 - 15 rep range for right and left.| Exercise | After Couplet 1 | After Couplet 2 | After Couplet 3 |
|---|---|---|---|
| Side Bridge Raise with Abduction of top leg (right then left) | x 45 seconds | x 45 seconds | x 45 seconds |
| Pull Ups, or Rows | x 3 - 5 reps (pull up) x 10 - 15 reps (rows) | x 3 - 5 reps (pull up) x 10 - 15 reps (rows) | x 3 - 5 reps (pull up) x 10 - 15 reps (rows) |
Fighting Fit - Couplets 1 - 3 Beginner Breakdown
Set your timer for 30 seconds. Again, the following table contains all the exercises for the couplets. Just remember to add the Bridge Combo after the 3rd set of each couplet.Reps are slightly higher to work on muscular endurance and co-ordination etc. One you master the basics then progress the weight to allow lower reps.
| Couplet Number | Exercise | Set 1 | Set 2 | Set 3 |
|---|---|---|---|---|
| 1 | Either Body Weight Squat / Goblet Squat to Press | x 12 - 15 reps | x 12 - 15 reps | x 12 - 15 reps |
| 1 | Two-Handed KB Swing | x 30 seconds | x 30 seconds | x 30 seconds |
| 2 | Body Weight Single-Leg Stiff-Leg Deadlift (right then left) | x 8 - 12 reps | x 8 - 12 reps | x 8 - 12 reps |
| 2 | Burpees (Stage 1) | x 30 seconds | x 30 seconds | x 30 seconds |
| 3 | Glute Bridge | x 12 - 15 reps | x 12 - 15 reps | x 12 - 15 reps |
| 3 | Side Step Ups, Jacks, or High Knees | x 30 seconds | x 30 seconds | x 30 seconds |
Fighting Fit - Bridge Combo (Beginner)
Substitute the Pull Ups for Rows if you don't have any way of doing pull ups.| Exercise | After Couplet 1 | After Couplet 2 | After Couplet 3 |
|---|---|---|---|
| Lying Abduction Exercise (right then left) | x 30 seconds | x 30 seconds | x 30 seconds |
| Pull Ups or Rows | x 3 - 5 reps (pull up variation) x 12 - 15 reps (row variation) | x 3 - 5 reps (pull up variation) x 12 - 15 reps (row variation) | x 3 - 5 reps (pull up variation) x 12 - 15 reps (row variation) |
There you have a new workout everyone, hope you enjoy it Let me know what you think and how you get on.
Cheers
Marianne
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Intermittent Fasting:
Learn and Train:
Welcome Back!
I couldn’t have asked for a better Birthday present, I’m glad to see you back. And don’t beat yourself up life happens and we all know that and when fitness is such an important part of our lives we sometimes do injure ourselves, not to worry.
Take care,
Cindy
HAPPY BIRTHDAY TO YOU!
I am glad to be back. Hope you have a great day!
Hi Marianne,
you look very pretty in this video. And I am very happy that your arm didn’t take one year to recover!
Great workout.
Cheers
Bianca
Thanks Bianca
I am glad it didn’t take that long either, although I know nerves can take ages sometime to recover!
Glad you like the workout
Darn happy to see you back with us. These workouts keep me motivated.
I meant to say DARN happy to see you back with us. Sorry Marianne.
Thank you Izzyp
Good one and it is nice to see that you are back. haven’t posted here in a while, but I have been keeping up with my workout journal in the forum.
Lately I have been focusing on diet and it is taking up a lot of my time.
I will try this workout soon hopefully tomorrow if work doesn’t get in the way. I change things up a bit and add what I have been learning from my trainer.
cheers and thanks for keeping me inspired.
Howdy Mickela, good to hear from you. Funny you should say about your diet, I have been trying to be a bit better lately with the chocolate situation. Glad to hear you are getting good ideas from your trainer too, I’ll stop by your journal and check out the changes
Cheers
Marianne
Hi Marianne-
In regards to diet, cravings is what I am working on, I have been reading that cravings for sweets or alcohol is your body signalling a need of some sort. I think, at least for me it is hard to let go of the wine, and after doing the raw and juice cleanse I noticed less cravings, positive thoughts and my skin looks healthy again.
It is so much work though, and I really don’t like the idea that it consumes my days, so I am trying to find a healthy medium, that is the tough part.
I need that – I healthy medium again. Do you find the warmer weather helps? I do
I haven’t worked out for 5 days, then did a BW workout yesterday, so this was a perfect challenge of strength and conditioning. It was just enough to make me wish it would end, but not enough to end me. I still have not invested in a second set of bells, so I had to work around that reluctantly as I am trying not to spend more money or get more ‘stuff.’
I am glad your set-back was minor — you are young, in fantastic shape, and you push yourself hard, so I would expect nothing less! Every now and then, I read your story again, for inspiration! You have come such a long way and you are wonderful for sharing it all with us!
~ Gillian
Welcome back Gillian
Sometimes a break is just what is needed. Even though i was reluctant to rest at the start, it was actually quite nice. But I was glad to get back to training with more motivation. You can look forward to getting new KBs maybe when you move – they can be a house-warming gift to yourself.
I have come a long way, but we have each taken a journey with ups and downs. Set-backs keep trying to knock us down. Thank you for your kind words though
Right, off to work now.
Talk soon
Marianne
I relented after this workout and ordered some more KBs: a 10, 12 and 20 Kg plus a screw on weight that I can add to any of my bells. That gives me two pairs of 10 and 12, then one each 14, 16 & 20 with the ability to increase any of them by 2 Kg.
Now I will be able to do some of the symmetrical exercises. No doubt I will still need a few more bells, but this will get me going.
My poor UPS man! I am sure he doesn’t appreciate my quest for strength!
~ Gillian
LOL, great stuff Gillian! I am dreading the postmans face when I next order a KB :/ It’s so funny though, when they see a girl answer the door they assume you need help with it inside, and usually think it’s for your man
