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

Phyllis Swyer

Personal Strength Training by Jon-Erik Kawamoto

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

Nancy Wadden

Personal Strength Training by Thomas King

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!

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.

Amanda Shea

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

Darrin Goulding

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