Oct 16, 2012
Posted by Marianne in Conditioning, Guest Workouts, Workouts | 18 Comments
JK Conditioning Dragon Pyramid Workout | Kettlebell and Body Weight Exercise Routine
Hi everyone!
I just wanted to draw your attention to 4 things today:
- The Website is having some small changes made to it, so please have patience if there are any technical issues over the next few days. Sarajane is adding a few things and updating the sever platform, which may cause a few glitches – but hopefully not for long
- Last week I mentioned I was going to do a new workout as a guest post for a friend – well here it is over at JK Conditioning! Killer workout and I was honoured to be asked by Jon to post this for his readers. But I don’t want you to miss out!
- A week has passed since I properly launched my Online Webcam classes and I want to thank you all for your support. I would really love to see you there and hope that the times are suitable. If not, let me know.
- Lastly, I have come to the decision to close the forum
A sad day, but we have so much community here that we don’t need the forum.
That’s about the height of it today, so I’ll leave you with me sporting the JK Conditioning T-Shirt that Jon sent from Canada
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Learn and Train:
Hello! I just wanted to say that I found your website through a friend on facebook just last week. I LOVE LOVE LOVE THIS! It’s inspirational and great for workout junkies (like me) and my friends who need some guidance. I’ve recommended it to several so far!
I particularly love the simple body weight work outs–as I’m often caught traveling with so little area and with no weights…just a bed, me a chair, and some space. I’ve tried several of the kettle bell ones and they kicked my rear
Thank you for all your videos, info, recipes, knowledge, but for mostly “spreading the gospel of fitness to the world” with such passion and with great ideas.
Beth Yates
Thanks Beth; it’s nice to get your feedback
Will all your workouts be taken down???
What do you mean? My workouts aren’t going anywhere! It’s the FORUM that is closing, NOT the site! The forum is a completely separate thing.
Checked out the workout! Very cool!
Hi Marianne,
I have done this workout 3 times now, but this morning I decided to add evil jumps between the KB swings a d renegade rows, just to make it harder. The heaviest KB I have is still 12 kg and I was taking around 12 to 13 mins to do the original workout, but with the evil jumps added I now take 17:30 or so.
I do like the pyramid workouts, but only the rep based ones, since I can’t do the weights based ones.
Thanks for another great workout.
Best regards, Peter
I like your style, Peter! Keep doing what you love
Hi Marianne,
well I’ve been at it again!
Now I have expanded the workout a bit more so it looks like this:
1. Squats with 2 x 12 kg
2. KB swings
3. Evil Jumps
4. Renegade Row
5. Skater Hops
6. Burpee
7. Plyometric Jumps
8. Glute Raises
After I put the plyometric jumps in I thought it wouldn’t be clever to go straight from there to squats, so I added the glute raises as some sort of quads rest period.
The plyometric jumps are to a height of 15″, which is the height of the settee cushions.
I would welcome any suggestions you may have on the composition of this workout as I now have it.
Cheers, Peter
Hey Peter,
The only suggestion would be to place the Glute Raises before the swings, that way you get extra glute activation for the swings
Other than that it looks quite good. Is the goal mostly lower body?
Hi Marianne,
for this one, yes, especially the quads work as I am keen to develop strength to enable me to do jump smashes in badminton.
I must work out one for upper body, so I’ll look through your upper body workouts and cross reference them against known upper body exercises for badminton.
Yes, I will move the glute raises and see how it all feels.
Cheers, Peter
Hi Marianne,
I did this workout a bit earlier today and had the exercises in this order:
1. 2×12 Kg squats
2. Glute raises ( left = right = 1 raise)
3. KB swings
4. Evil jumps
5. Renegade rows
6. Skater hops
7. Burpees
8. Plyometric jumps
9. Alternate military press (2 x 8kg)
I added the MPs to give my legs a rest.
Moving the glute raises was a good move, thanks Marianne.
I am thinking that I might be able to work out a single upper and lower body workout that I can do maybe twice a week and go running or playing badminton the other days.
I will listen to my body, of course and back off if I feel it’s too much.
What do you think?
Cheers, Peter
Sounds like a good idea, Peter
I’m loving the dedication!
For tewh glut raises it should read left + right = 1 raise.
By the way for skater hops do you count the hops individually or is it a left + right = 1 hop?
Cheers, Peter
No, I just count each side a 1. So left+right = 2 total reps. My counting skills aren’t great when I try to do it another way LOL
Hi Marianne,
Off the subject here but, I didn’t see a link where I could ask elsewhere. What is the length of the sweatpants shown on your clothing page? I am 5’3″ and I don’t like the hem of my pants touching the ground.
Thanks!
Steph
Hi Stephanie,
I’m afraid I don’t know the length. But you can contact the person in charge of the clothing about this
There should be a contact page.
Just pondering what it is to be strong and female after hearing jessica ennis’s comments about wanting to cover up her muscles because she felt ‘butch’. Here is what she meant to say, I’m sure. ‘“Someone asked me last year ‘what do you do to feel feminine because Ironman is not that feminine?’ and I was incredibly insulted because my definition of femininity is not painted nails and high heels.
“It is being strong and confident, powerful and active, so I think I and a lot of other sportswomen do epitomise femininity. The problem is the view of what it means to be feminine is skewed.” – Chrissie Wellington 3 time Ironman world champ.’
LOVE THAT!! Thank you for sharing it