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

Kristy Howard

Personal Strength Training by Thomas King

I’m 40 years old & started training at JKC in 2015. The gym I was working out at closed and my husband recommended JKC. JKC meets you where you are in your fitness journey and tailors the work to help achieve your goals. I’ve trained with Jon & Thomas pre pregnancy, while pregnant and now post baby and they have helped me enormously to stay fit through all life phases.

I joke with the guys often that I’ve seen no change in my fitness level since joining the gym, but the reality is I’m in far better shape at 40 than I ever was at 30 thanks to them.

Bruce Dyke

Personal Strength Training by Jon-Erik Kawamoto

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

Cas Dyke

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

Krissy Hussey

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

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