Revisiting Smok’n Guns & Buns – Body Weight Workout

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Hi Everyone,

Today I felt like trying one of my older workouts again  – and I have chosen this one because it is all body weight (for those who don’t have Kettlebells), and most of the exercises are fairly straight forward.

The ONLY warning I will give for beginners, is take your time and take real care with all the jumping. in fact, if you are just starting out I would actually say don’t do this workout, but refer to my Beginner’s Body Weight Workout, which will help you practice the basics, before doing too much jumping, especially if you are over weight.

Today I am kinda taking the easy way out too, because I am also doing a weekly workout for Fitnorama – which is every Tuesday, so I had to divert some time to it, but this means you get a double helping of ideas today :) Head over and check it out if you fancy a Mix N Match Couplet Killer!! The team over there are going to be posting daily workouts, if you are interested.

Now back to this workout were I am showing my improvements over the last year. I last did Smok’N Guns & Buns back in Feb 2010, so near enough one year ago. While I did the workout in a decent time back then, I can see great improvements in my flexibility, stability and strength. Just look at my burpees, dive bombers and plank climbers – What a difference!

Because all my old videos are such poor quality on my computer, here is the original video, if you want to check it out:

The focus of this workout was arms, quads and glutes. But in actual fact there is core, chest and back work too. Plus the bursts of cardio that help with the heart rate and sweat glands ;) If I had my Gymboss Interval Timer back then I would have made it even more intense, by setting intervals, but today I just did it as it was. But I of course timed it to see.

Here is today’s attempt:

So the set-up is really straight-forward. There are 3 rounds of set reps of the following 6 exercises:

  1. Burpees (with or without push ups) x 20 reps
  2. Tricep Dips x 15 reps
  3. Lunge Jumps x 20 reps
  4. DiveBombers x 15 reps
  5. Side Lunge Jumps x 20 reps
  6. Planks Climbers x 20 reps

If you do fancy setting intervals, then why not do a killer 15 seconds rest and 45 effort, or 20 seconds rest and 60 seconds effort :D he he, EVIL!

I completed it in 18 minutes and 14 seconds. I have to admit I did think it was going to be easier than it was, my shoulders are in bits – thank goodness I have now realised the benefits of pulling exercises, to balance out all the pushing in this one! This is where I think you do need some equipment for home workouts to allow you to work your back.

Give it a try and let me know how you get on, and if you did intervals??

Cheers

Marianne



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41 Responses

  1. sara says:

    i did loads of jumping today, even though i’m really really sore from yesterday!
    but it was jumps of joy, today i have become an auntie!!!!yuppieeeeee!!!!!
    good workout they were though, really raised my heart rate!
    on fitnorama you should talk about doms as your workout can cause quite a few of them!!!my bum is screaming!!!!oh well no gain without pain i guess!
    Thank you
    Sara

  2. Minnie says:

    Marianne,
    I’ve been nursing a cold with a bad cough this last week.
    I took an extra day off and contemplated doing it again today . Well that isn’t going to happen. I’m getting up off this COUCH,
    Changing and hitting the basement to try and kick my butt with this workout. Thank you I needed that! It’s late in the day mind you but…. I’m gonna do it.
    Also, what a difference in the videos. Bravo !!! You changed soooooo much. OMG !!!! That’s the beauty of taping and keeping a log of some sort. I’ll let you know how I do.
    Cheers,
    Minnie

  3. Rashelle says:

    Your transformation is inspiring! You look amazing:) I found myself cheering you on in the new workout, you go girl!!
    Can’t wait to give this one a try:)

  4. Mickela says:

    Minnie bad coughs can really strain your lungs and the ability to breathe properly, so take it easy and listen to your body. I just got over an evil cold myself and breathing during workouts was really tough.
    Nice work Marianne your dive bombers have really improved, not that you were doing badly in the first video, but you seem more fluid and your confidence really shows, too bad I didn’t see this one earlier, although those lunges would have sent me to hell scraming, since my lower half is pretty fired up from the last of your 2 workouts.

    I instead did this ass kicker that I found on Lauren Brooks site, I was watching her (cheating at work) over and over doing the snatch, so i figured I would give it a try and get over my apprehension with this exercise.
    set Gymboss to 18 cycles of 15 second rest and 45 effort

    1. squat with back lunge using KB 8 12K, 4 8k, 6 8k my glutes are so not happy right now.

    2. overhead KB swings using 12K 15,12,7 good prep for the snatch

    3. burpees 8,7,7

    4. snatch with 8K right 11,10,7

    5. snatch with 8k left 13,10,7

    6. TGU sit up with 8k (these are evil) 5,4,4

    The snatch to me is not as scary as the clean, for some odd reason the 8Kilo KB is too light in the swing, but awkward when elevating the arm above the head.

    • Marianne says:

      Hi Mickela,

      In the Lauren Brookes workout, are the squat with back lunge done with the KB in the rack position with alternating reverse lunges? And are the TGU’s full ones or partials because of the time interval? That workout looks intense – might try it :D

      • Mickela says:

        Hi Marianne, the KB on the squats is held like the goblet, I bet racking those babies would add a new layer of torture ( I see you getting evil ideas).
        The TGU is a sit up you don’t go all the way up, so you really get to practice the first part of the get up which really get the core fired up.
        I would try the TGU as a separate part (as you need to work slowly with these) and add a more dynamic exercise like ummm evil jumps (seriously evil laugh)
        I’ll try the guns and buns tomorrow I will be at my sisters sans KB I am looking forward to trying it out.

        Cheerss

        • Marianne says:

          Thanks Mickela, that’s what I was thinking – about the TGUs that is. I think I did a workout AGES ago where I did half TGUs for abs – they’re good.

          I may do Lauren’s Workout – without any extra evilness ;)

          Enjoy this one.

  5. Minnie says:

    Tougher is an understatement , this kicked my butt. Time…….
    25 minutes. Whew! Honestly wanted to quit during first round. I’ve noticed that I really am warmed up after 2nd round. What really kept me going was continuing on to the plank climbers which I’m doing so much better at. They continue to be easier . Considering how I’ve been feeling I’m happy with my performance today. It would’ve been easier to stay on that couch.
    Thanks Marianne, you are a life saver. ( you REALLY ARE  )
    Minnie

    • Marianne says:

      Minnie, I am glad you made it through. Considering you were ill, it’s a really good time! It was a hard workout to keep pushing through.It helps when you have a time to beat :) I’m sure if you filmed yourself you would see improvements too.

  6. Minnie says:

    Mickela,
    Thank you for the advice, it is very much appreciated. You are so right about the breathing. Usually my thought is if I’m not feeling well from the neck up I can still work out, from the neck down , well not a good idea. I am feeling better though. I’m going to try the workout you posted. I’ll let you all know how I did.

    Thanks again
    Minnie :)

  7. Zoe says:

    Hi, Marianne.
    Thanks for the bodyweight workout. :) I did this yesterday and as I told you, I was sure that your workouts even without kettlebells are much more brutal than Zuzana’s. Thaaaaaaaank YOU! :)
    I almost died while doing this and after that I felt sleepy, very light and even lazy :D It was just..I couldn’t move any more. I did this workout as interval training with 10 sec of rest and 50 sec. of torturing myself :)
    Another one another one ! I am waiting for the next one. I alredy wrote you that I still can not buy kettlebells and I am sure there are also other guys, who can’t. Can you show for us shortly at the end of the videos some alternative with dumbbells, or just to explain if we can do the workouts from the daily videos also with dumbbells? May be we should also be careful how we do these exercises or their alternatives, so that we don’t hurt ourselves.
    Thanks again

    Cheers
    Zoe

    • Marianne says:

      Hi Zoe, glad you enjoyed this one! My triceps are still sore today!! Great job on the interval timed version! :D

      Right, I will level with you about the Dumbbell modifications. I would love to have the time to cover everything, but unfortunately I do not. And putting modifications in at the end of the videos, each video, will not be a short task. It’s not that don’t want to, unfortunately, proper modifications for resistance exercises would need to covered in more detail than a fleeting mention at the end of each workout. At the minute, most kettlebell exercised CAN be modified for Dumbbells, but if you do not have the ability to adapt them safely yourself, my best advice is to swap in a body weight exercise, or leave it out.

      Here are a few tips:

      For dumbbells, each exercise should be fairly self-explanatory, but I understand you want to be cautious. For all the exercise where I hold the kettlebell downwards (not in the rack position), you can hold a dumbbell in exactly the same way. For the KB exercises were I hold it in a rack position, like the presses – just do a DB military press. For the Goblet hold position, hold the DB by each side (the weighted part, so it’s horizontal), or hold the DB by the handle (the DB vertical and held close to the chest). This means you can do all KB exercises, and the swing as described before.

      I will TRY to get a video up to demo these modifications just so you can see what I mean :)

      It is GREAT that, despite not having Kettlebells, you are still so focused and motivated to try these workouts anyway. I am only sorry that I didn’t have more hands on my deck to help. I hope you understand.

      Cheers
      Marianne

      • Zoe says:

        Hi again. Thanks very much! I am gonna follow your advices and try this. I know that is not that easy to make the videos and upload them, to answer all the people..(like for example other people who doesn’t answer or answer only stupid questions :)))) Also i know the site is not the only one thing you do and you work too. I hope you will find some little time, may be in one video as you said, so that we can see how it works without kettlebells.
        I will buy them or at least one of them, but till this great time comes, I am gonna do the dumbbell alternative.
        Have a nice day/evening and enjoy the feeling after your workout :)

        • Zoe says:

          opps…as I said “to answer all the people here” after that I wanted to say ….”and NOT like other who doesn’t answer or answer only stupid questions” ..
          sorry…also my English is not so good :D

  8. Mickela says:

    Hi Zoe I like your motivation and also wanted to mention that there are a lot of people here who can help with modifications, if you have dumbells, you can actually follow a lot of Marianne’s workouts, just ask for help or alternatives, pretty sure you won’t be ignored.

    Cheers
    Mickela

  9. Rashelle says:

    Completed this workout this morning but am not totaly happy with my performance. My energy level was low when I started and didn’t really pick up until the last round. I finished in 18:15 BUT made some modifications:

    Burpees- I did not add in the push ups until the last round.
    Dive Bombers- changed to hindu push ups.

    Burpess are hard! LOL they never seem to get eaiser either…

    On a positive note my plank climbers are improving:)

    Thanks for this straight forward but brutal workout!

    • Marianne says:

      Great time!! Even last year I was over 20 mins and I thought I was pretty fit back then, so really good job. And tell me about the burpees!! My triceps are STILL in bits!

      Straight forward is good sometimes!

  10. Nick Collins says:

    I did this with 3 rounds of 45/15 second intervals.

    My results…

    12, 11, 10
    18, 18, 16
    22, 20, 18
    6, 5, 5
    27, 26, 25
    10, 10, 10

  11. Mickela says:

    I just finished this one. I set my interval timer to 15/45 18 cycles
    here is my score.

    1. Burpees (with push ups) 8,7,5
    2. Tricep Dips 10,8,6
    3. Lunge Jumps 22,18,18
    4. DiveBombers 6,5,6
    5. Side Lunge Jumps 23,19,18
    6. Planks Climbers 14,10,11
    for warm up I did some stretching, and a few snatche. I would not call this an easy workout, not one of these exercises is a break from the others, they are all torture in the raw, just like Marianne likes it :)

    Cheers

  12. John says:

    Marianne, you mention equipment for pulling excersises..what do you recommend? I have a pullup bar..does that count?
    Thanks,
    John

    • Marianne says:

      Variable grip pull ups are great! Just the ticket. Working many muscles in one go. I wish I had a pull up bar :( How do you find them?

      • Aimee says:

        I got mine off Ebay last Christmas for 29.99 it’s a Iron Gym brand, it works really well it just slides up in the doorway and boom done. And its just as easy taking it down too. I actually bought it for my son but I’m glad I did because I keep putting it up lately cuz I’m trying to work on my pullups and my daughter and younger son are using it too. You can find them on Amazon.com too.

  13. Aimee says:

    Did this today wow!I stuck to the original reps you posted. You are right my shoulders were shaking by the end, then I did Lauren Brooks 12 minute quick fat blast kettlebell workout.

    • Marianne says:

      Nice routine Aimee!

      • Aimee says:

        Oh my gosh! I just want to say I am so sore today, especially in my back and triceps yikes! I really think it’s those extra reps on the burpees,divebombers(those were killer) and walking planks. I’m used to doing maybe 10 in a set of those. Thanks for this! I was going to try the 500 workout but I may wait a couple days hehe.

  14. John says:

    Hey Marianne..kind of late to the party, but gave this one a go this evening. I’ve been trying to go with workouts that don’t exactly have all the stuff i do well at..this was one. Definitely out of the comfort zone, I did my dips conventional off a dip bar, managed the 15 the first time, 14, and 12 the last. the dive bombers after the dips were torture. I did improve slightly there, looked okay on the way in, but backing out….a bit ugly..lol. The lunge jumps, side and back as well, were tough for me, so i took it at a pace where I knew I’d do the best reps I could. The plank climbers at the end…lets say profanity was invoked. :-)..but I got it done! I think this workout would be great combined with a KB workout. Definitely left me gassed…
    John

    • Marianne says:

      I agree John, when I look back at my older workouts I really can pick holes in the design and can see many ways to improve them. Wish I had a dip bar – love dips :D

  15. John says:

    No, Marianne, I hope it didnt come across wrong- I found no holes in this workout; for me it was perfect. I’ve been trying to raise the bar for myself and do more now that my fitness level is improving, and have been doubling up when I can. this workout was awesome.
    thanks!
    John
    ps- wish I had a dip bar also- we have several at work. Something I’ve decided to add into my regular routine.

  16. Sarah says:

    This one has become my go-to for when I don’t have time to get to the gym (where the kettlebells are) but I really want a decent workout. On paper it doesn’t look too bad. In reality it is a challenge! I have finally mastered (evil) divebombers through this workout, though!

  17. Trisha says:

    Wow, I guess I was in denial when I picked this one. I was thinking body weight, no problem but I underestimated the soreness of my muscles. First round was fine. I do beginner dive bombers. Second round I had to modify the plank climbers. My shoulders were too sore and I was just going to hold the plank for 60 secs but 30secs in I started to get a cramp in my thigh so I switched to mt climbers and did 30. Last round I ended up doing squat thrusts, pushups from my knees due to the soreness in my upper back and shoulders and 60 mt climbers. All in all I finished in 31:05. Way longer than I thought it would take but I pushed through my soreness and didn’t give up even though I wanted to after the first round! Now time to sit back enjoy my chocolate peanut butter and bananna protien shake and watch the animal planet:)Until tomorrow:)

  18. Niko says:

    Wow this was awesome! I did the tricep dips unassisted hanging between two trestles and it was all going well, round 1 in 5:55. Then round 2 happened and my second set of divebombers started to kill me. I eventually limped home in 26.22 and my arms, especially my triceps, are in bits. But thanks Marianne(!) :)

    Now for a beer and an bit of Skyrim LOL :)

  19. Lisa says:

    hi Marianne -

    this was the first workout of yours i have tried… picked it because i don’t have kettlebells at home. i have never done a home workout and thought it would be easy… i was SO wrong!

    i took on the 45 sec work/15 sec rest challenge, and i thought i was going to DIE! but all the more incentive to do it again and keep improving, right? i can only hope that someday i’ll achieve your terrific figure and strength!

    thanks again for such a terrific workout!

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