2013-07-25 13.23.28

Kettlebell Home Strength Workout | Free Workout Videos

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Hi everyone!

Another crazy week has nearly passed me by and I am super excited about this weekend …. I am heading to Munich for 2 days! My aunt and uncle live there and this weekend marks their 25th Wedding Anniversary :) My mum and I are flying over to help them celebrate ;)

I absolutely adore Munich and I love visiting family and friends when I can. Actually I am planning to meet up with a regular myomytv reader too. We were in Malta at the same time last September and got to meet!  Since then, she has grown to become a very good friend and I am especially looking forward to catching up over a pint of Bulmers (aka a version of Magner’s Irish Cider). I will imagine there will be quite a lot of alcohol consumed this weekend … which I hope I can cope with, after nearly 3 weeks with virtually zero wine/cider/gin passing my lips! Hopefully my liver will be ready to receive my offerings  ;)

Okay, enough about DRINK! Let’s continue with the matter at hand …

The Workout


Something a little bit different today folks. No intervals, just 2-3 rounds of reps!

There are 5 exercises and the aim is to perform this workout as a circuit, rather than sets. Then there is a nice Tabata at the end for anyone who loves that extra little oomph!

  1. Turkish Get Up x 3 reps each side (I used 16kg for the first round and 20kg for the second)
  2. Single-Leg Hip Thrust (with a slight pause at the top) x 12 – 15 reps each leg
  3. Military Press x 8 – 12 reps (14kg then 16kg) … seriously need to work on these!
  4. Single Arm Row x 8 – 12 reps (16kg then 20kg)
  5. Single-Leg Hamstring Curls (on Stability Ball) x 12 – 15 reps … KILLER!!

Tabata

Below are 2 options for the Tabata. “Plan A” is what I started to do, but had to change because I was sore; “Plan B” is what I did instead … obviously ! Set your Gymboss Interval Timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort. Complete 2 rounds of either, or just both of the following plans:

Plan A

  1. Single Arm Swing (right)
  2. Mountain Climbers
  3. Single Arm Swing (left)
  4. Burpees

Plan B

  1. Two-Handed Swing
  2. Dynamic Squats
  3. Two-Handed Swing
  4. Burpees

That’s it for today folks.  I hope you all have a wonderful weekend and I will share some photos of my Munich trip next week, for those who are interested.

Thanks for reading

Marianne

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28 Responses

  1. Cynthia says:

    Hey Marianne
    This looks awesome!!,But I know me and I am going to end up doing both tabata options then crawl away on the floor,LOL. It is funny but I was just thinking earlier today that it has been a while since Turkish Get Ups where in the mix, it’s like you ready mind,LOL. Thank you for yet again another killer workout. Can hardly wait to tackle this one tomorrow :)

  2. Minnie says:

    Hi Marianne,
    Firstly , CONGRATULATIONS on your big decision. Change is good. Although when one is thinking of it one is terrified and apprehensive . That fear keeps many people from doing anything , they’ll remain stagnant.
    So, go off to San Diego , I’m sure you will do very well anywhere you decide to set your Kettlebells down . We’re all rooting for you. I also want to congratulate you on EVERYTHING you’ve done in the last two years. Don’t look back. Keep moving forward. You’ve changed so much, you’ve learned so much and shared it all with us. I’m watching today’s video workout and noticed how your waist is whittling away. You look fabulous !
    You’ve worked very hard to perfect your craft and it shows. Loved the TGU’s. Flawless. So, I hope to see the pictures of Munich , enjoy your weekend.
    Minnie
    P.S. one more thing, we always need nurses. You are a double threat so to speak . It’s all positive.

  3. chrysta says:

    Hey!

    Ive actually been reading your blog for a loooong time and LOVE it. You always have amazing workouts and are super positive which I love. I dont know why it took me so incredibly long to post. But I also wanted to say congrats on the big decision. Its a tough choice for sure but you gotta follow your heart sometimes. =) I follow alot of your workouts and have been getting some great results. I had a quick question though. I really enjoying swinging at the end of my workouts. So I was a bit curious if this was a good thing or not? For example, I’ll do 1 day heavy swings, lower reps…next day, lighter weight and more reps. I keep that pattern. Just curious if that was alright.

    Thanks and keep up the kick a$$ work! You look awesome!

    • Marianne says:

      Chrysta,

      Thank you for your comment! I often wonder about the readers who are silent :)

      To answer your question, yes, I think what you are doing is fine! I know a lot of people who add more swings in at the end of most workouts.

      Thank you again for your kind comment!

      • chrysta says:

        thanks! that is great to know! I have so much fun doing swings..my favorite is a pyramid style, 25 swings then 1 burpee..25 swings then 2 burpees. So challenging. I am not sure why I waited so long to comment. Your blog always inspires me. Keep up the awesome work and I cant wait to read more! Love all the workouts. =)

  4. bug says:

    great video mariane cant wait to do in in morn but without the turish getups id end up with the KB in my face.

    marianne im having alot of difficulty holding the KB in left hand for military press its like u ve read my mind and incl. it. i was working on it yes ( i purchased a set of 10s 2 months ago but its not helpin. ive just got weaker caus i decreased the weight and i leave v v fustrated ).

    here lies the problem where the bell touches my arm gets v sore and bruised(i wear a band to stop t bruising soreness doesnt bother me)when i get the KB to the top of the press it swings round ackwardly (doesnt stay at back of my armn comes to side then front and ive no choice but to stop caus i cant bring it back down to rack.

    can u re direct me to ur tutorial on racking the bell i couldnt find it las month must ve missed it despite going over videos.and please any advise from experience is much appreciated.

    enjoy ur trip cant wait to see pics the break will do u the world of good. safe journey

    • Marianne says:

      Hi there Bug. Annoying problem you have there. I wonder why it is mainly your left side? Anyway, I found the tutorial. Hope this helps. And I will be back soon with an update :)

  5. Thanks for another fab workout! I look forward to trying it tomorrow :) Have a great time in Munich as well
    I need a new and heavier KB (I started with a 8kg one bcse it was all I could find here). I live in Canada and was wondering if you maybe knew where I could order one online?
    PS: 8kg is perfect for the Turkish get up or anything involving lifting with one arm (I need to work on upper body strength) but I could do with something heavier for lower body moves and swings

  6. gryer says:

    I’ve been thinking that I’ve lost some strength… I think it has been all the insanity cardio that I’ve been doing and probably a little over-trainng. So back to the basics with this workout! I followed your lead and did two rounds of the strength WO and then the Tabata A. I’ve been wanting to spend more time on TGUs, so this was great. My balance ball was still packed away, so my warm up was blowing the thing up! Hah hah! Another of my favorite sites has a series on proper form, including TGUs, so you might be interested in this: http://youtu.be/6OX1Yn3q8ok (part 1 of 4).

    The military presses reverted to push presses on the left, so I need to work on them too! And I only did two legged hamstring curls, as I did not have the strength for the single legged ones! So more stuff to work on! I am thinking I like the idea of working heavier and lower reps for a while. Maybe I got the idea from Nia Shanks’ recent post about that.

    Ending with the Tabata got my HR up and gave me plenty of cardio.

    Thans for the workout — I can already tell that you are having a great time in Germany!

    ~ Gillian

    • Marianne says:

      Great tutorial there by Pat. Nice and short, which I like. My left side is really lagging behind my right also. A great tip I learned from Neghar was to do as many as you can with your weaker side, put the KB down and rest, then do a few more, one more etc until you reach the 10 total reps …. then do 1 extra on that side. For me I did 5 then 2, then 1 then 1. I really need more vertical pressing in my program again because I used to be able to press the 20kg! :(

      I’m intrigued to hear how you get on with the lower rep training. I think in a way, for us (with SI issues), the fast paced training can irritate it. I rarely miss a gym workout when my back/SIJ is sore … but i will miss a metabolic workout. The heavy training definitely has more bang for its buck because I only need to do that and no extra cardio to maintain my physique and strength.

      Thanks for the comment about Germany :) When I get caught up on my work, I’ll post a little update for everyone who doesn’t follow me on FB to see.

      Cheers

  7. CorinaC says:

    This workout felt great! It was a welcomed change! Thank you Marianne.

  8. [...] This weekend I am heading to Munich, but I had time, before hand, to film this great workout …www.myomytv.com/kettlebell-home-strength-workout-free-w… [...]

  9. Charly says:

    Hi Marianne

    I am quite new to your website/blog and am finding them so enlightening, so real.

    Apart from walking I havent done much excercise in a while and as I’ve recently acquired a KB I wondered if your workouts could be incorporated into a newby’s weightloss program or are they more for seasoned trainers?

    What is an ideal weight to begin with? (I’m looking to shed about 2 stones!!)

    Can I work out everyday?

    Is the one ball sufficient to begin with or should there be more? Same size? Different sizes?

    I am amazed at how much my muscles seems to work with even the simplest of excercises!

    Would love to continue but just need a bit of direction…help!

    Keep up the good work….

    • Marianne says:

      Hey Charly,

      Welcome!

      Here are some posts that will help answer your questions:

      Where to start.

      What weight to start with and how many KBs etc.

      You can workout every day, if you have recovered sufficiently and aren’t so sore you can hardly walk etc. I do advise 2 rest days per week, or you can just do light activity these days.

      KBs can be learned by anyone and can help with achieving most fitness goals, including fat loss. Just start with the basics and progress. Spend some time in my Beginner’s Corner and Tutorial area and get good practice with the exercises. Proper form is a priority to avoid injury and get the most from this training.

      Hope this helps :)

  10. Kodi says:

    I love your videos! A group of women and I have completed an 8 week workout with kettle bells and before that we finished INSANITY and are looking to add weight and really learn more advances moves. We would like to know what video you have that you recomend or workout plan if we could devote 4 days a week to kettle bells. Thanks so much!

    • Marianne says:

      Hey Kodi,

      Honestly, you can choose any 4 of my workouts. Say 2 from the “Strength Workout” section and 2 from the “Conditioning Workout” section. Each week, just try to get better at those exercises for 4 weeks :)

      Cheers

  11. [...] This weekend I am heading to Munich, but I had time, before hand, to film this great workout …www.myomytv.com/kettlebell-home-strength-workout-free-w… [...]

  12. [...] 1 – Strength   Kettlebell Home Strength Workout –> with or without Tabata Post Workout Core Work:   – RKC Plank: 2x Max Hold – KB [...]

  13. Tracey says:

    Hey Marianne!
    Since I’m learning how to create my own programs, learning from yours..why choose Turkish Get Up x 3 reps since most of the other exercises are in the higher rep range? Just curious!

    • Marianne says:

      Hi Tracey,

      Because the TGU is comprised of a complex flow of movements, it requires a “different” energy to other exercises which really consist of one or two elements. The reps always stay low in any set of TGUs because it is more complex and risk of fatiguing (and therefore injury) is high.

      If you were to program more reps, you would do so in sets of 2-3 reps, not 1 set of 8 or anything like that.

      I also view the TGU as an extension of my warm-up and mobility work. Check out all the elements that it trains:

      Core strength and stability
      T-spine mobility
      Hip mobility
      Hip extension (glute) strength
      Shoulder stability
      Body awareness and proprioception

      A lot to expect high reps in?

      The final reason that reps are kept low on the TGU is time. Each rep takes more time because it is made up of several moves. If you knew you had to complete a set of 8 reps, you’d likely rush and then not gain the stability and control that this trains.

      You simply don’t need higher reps :)

      • Tracey says:

        Thank you so much for taking the time to reply with such detail..I REALLY appreciate the “why”. I’m the kind of person that really likes the science behind things:) BTW: Would love to see a quick ab circuit I could to to add in to the end of my workouts. Of course I know abs are made in the kitchen..and of course you hit them with heavy lifts..but I’d love to hear what your favs are and how to make up a quick effective circuit! Thanks!!

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