I am excited to introduce my friend and colleague, Kellie Davis from MotherFitness and Get Glutes, who has kindly designed and filmed a new workout for you all. This is actually a very exciting time for Kellie too, as she ventures into doing fitness videos and workouts. I think the more variety and more GOOD quality, exercises, advice and workout designs we are exposed to the better. And I also think Kellie’s style will compliment my workouts very well for those of you who are looking to spice things up with more Barbell / Dumbbell Strength work – even just to get some fresh ideas. Subscribe to Kellie’s blog, YouTube Channel etc and get all her latest updates.
It’s an honor to fill in for Marianne, and I have a great workout in store for you. It requires a barbell with plates, bench or box, kettlebell, and band. If you don’t have a barbell, you can substitute a kettlebell or even bands for the glute bridges. For the landmines: if you don’t have a barbell, kettlebell halos are a good substitute.
3 x 6-8 American Deadlift
2 x 15-20 Barbell Constant Tension Glute Bridge (meaning your butt doesn’t touch the floor between reps)
3 x 6-8 Single-Arm Kettlebell Split Jerk (I am new to these and it took me about 5 sets to get a filmable one)
2 x 7-10 Crossover Step-Up (1 rep is back and forth. Find a suitable bench height. My bench is a little high)
2 x 15-20 X-Band Walk (15-20 steps right then left)
Landmine 2 x 6-8
· Perform each exercise alone (no supersets or circuits).
· Rest 30-90 seconds between each set.
I’m anxious to read your feedback and hope that you enjoy your workout.
Additional Notes from Marianne 🙂
For those of you who are confused about the difference between the Romanian Deadlift and the American Deadlift here is Bret’s instructional video to explain:
The single arm KB Split Jerk is a technically advanced exercise. You want to drop under the weight rather than push the weight up. Concentrating on that AND the split catch stance will be a challenge, so for safety reasons pick a light weight that you know you can press with ease (not that you will be pressing it, but a weight that you are confident your shoulder is strong and stable enough to handle). For an alternative: you can do the standard Single Arm Jerk (normal stance), you could also do Push Presses.
Cross Over Step – Take your time with these and ensure you have warmed up and focused a lot of mobility through the ankle, calves, hip and glutes. If you experience any knee niggles (or if you have any to begin with), then swap this for a Side to Side Step Up (that I normally do), or Normal Step Up.
If there is anything else you wish to ask, then leave a comment below. I think Kellie did a great job and I am excited to read your feedback 🙂