Kettlebell & Body Weight Workout: guest post by Marianne Kane

Last year when I moved east for school, I had to drop many of my regular clients (I’m so sorry!). I directed them to a select number of trainers and also to a couple of fitness websites – one of them being www.myomytv.com – home to Marianne Kane, a passionate fitness trainer, blogger and one of the founding members of Girls Gone Strong.

I can recall one of my previous female clients telling me recently that she’s still following MyoMyTV and incorporating Marianne’s workout ideas into her workouts. (forgot to tell you Marianne!)

Marianne has a very popular Youtube channel where she posts hardcore workouts for all abilities.

I’m stoked as Marianne did a special workout video for JKConditioning, which, she called the JKConditioning Dragon Pyramid [how fitting!?]. I’ll pass things over to Marianne (enjoy!).

Hi everyone,

I am totally thrilled to have this opportunity to provide you all with a Myomytv-style Kettlebell and Bod Weight Workout Routine! There’s nothing I love more than designing a killer workout and then putting it to the test.

After nearly 3 years of mixing my own workouts with traditional gym-based training, I have seen my body change in the best kind of way – better performance and better shape! I know many lifters who just hate cardio and hate conditioning, but I personally love to have my heart and lungs working to their max and the sweat flying everywhere … it’s such a great feeling once it’s all over to look back at what you’ve done. My blog provides me with the ultimate motivation to keep churning out new workouts week after week … it’s addictive!

So, without further ado, I challenge you to this Pyramid Workout!

I have set the reps at a level I knew would challenge me (actually, I didn’t expect it to take as much out of me as it did :-/ eek!), so I recommend adapting it to your own fitness level (this may well be higher than mine).

There are 5 rounds of the following 5 exercises, and this whole routine took me just under 19 minutes to complete. I have written the reps I did and the weights I used in brackets beside the exercises):

1. Bottoms Up Goblet Squat (20kg): x6, x8, x10, x8, x6

2. Two-Handed Kettlebell Swing (20kg): x10, x15, x20, x15, x10

3. Renegade Row (16kg/hand): x6, x8, x10, x8, x6

4. Skater Hops/Jumps: x6, x8, x10, x8, x6

5. Burpee: x6, x8, x10, x8, x6

DEATH!

Okay, maybe not death, but I at one point I thought I’d never catch my breath!

I recommend choosing a moderate weight that will challenge you, but won’t defeat you!

Enjoy!

Thanks again Jon, for letting me invade your cyber-space.

Cheers,

Marianne

JK here again – thanks Marianne.

Make sure to check out www.MyoMyTV.com for more awesome workout ideas.

Thanks for watching,

-JK

Tara Stuckless

Personal Strength Training by Thomas King

I heard really good things about it from my sister, and I could see the positive results she was getting. I needed to do something. I was overweight, depressed, and recovering from a back injury. I had reached a point where simply getting up out of a chair was becoming difficult. I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me. I’m so glad I did! After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!

The key difference is the expertise. The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout. As someone who was in poor physical condition starting out, I was worried about hurting myself. Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard. The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit. I feel well looked after.

Nancy Wadden

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

Craig McIssac

Personal Strength Training by Jon-Erik Kawamoto

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

Emily Noble

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

Jodi Dodge

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