Conditioning Workout from Myomytv

Original workout: Myomytv

I didn't do exactly what she did. Modified to suit my fitness goal and level.

Part #1:
3 sets 15 reps Regular Split Squats (2x15lbs KB)

Part #2: 15 sec off/ 45 sec max effort for 15 rounds

• 2 hands KB Swing (35 lbs)
• Burpees (no push ups)
• Alt. Bent Over row (2x15lbs. KB)
• Stand-Kneel-Stand (Right) - 35 lbs
• Stand-Kneel-Stand (Left)

Part #3:
2 Rounds 1 minute elbow plank hold (kept my core and butt tight the entire minute!)

Myomytv Test Your Mettle Kettlebell

Original workout: Myomytv

Part #1: 15 sec off/ 45 sec on for 6 Rounds

• Thruster (right) 14-11 (18lbs. KB)
• Thruster (left) 11-11
• Two-Handed Kettlebell Swing 26-26 (44 lbs. KB)

Bridging Combo (in between each part)

• 3x Pull Ups (with thin green band)
• 10x Explosive Jump up
• 2x 35lbs KB 2 laps KB Farmers Walk (80 yards)

Part #2: 15 sec off/ 45 sec on for 6 Rounds

• Vertical Swing Burpee 7-6 (20 lbs. KB)
• Renegade Rows 10-13 (2x 26 lbs then 2x22 lbs KB)
• Side to Side step ups 29-30

(Bridging Combo)

Part #3: 15 sec off/ 45 sec on for 6 Rounds

• KB Kneel to Stand (R) 13-9 (25 lbs. KB)
• KB Kneel to Stand (L) 11-10
• Burpees 8-8

(Bridging Combo)

Then 3x20 Elevated One Leg Glute Bridge (each leg)

Myomytv Step it Up Conditioning Workout

Original workout: Myomytv.com

Set interval timer for 20 sec rest/40 sec on for 6 Rounds in each Section - perform 2 Rounds on each sections! I did both sections before repeating the entire thing. I set 2 minute break in between sections.

Section #1
SB Front Squat to Reverse Lunge (right) 6.5 / 9
SB Front Squat to Reverse Lunge (left) 7 / 8
Inverted Rows* 9 /9
DB Push Press (left) 9 / 8
DB Push Press (right) 13 /13
Two-Handed DB Swing 27 /27

*** 2 minute break ***

Section #2
SB Weighted Side Step-Up (right) 12 /12
SB Weighted Side Step-Up (left) 11 / 13
Bench Jump Overs** 23 / 28
Single Arm DB Swing (left) 25 / 25
Single Arm DB Swing (right) 25 / 25
Two-Jump Burpees (burpee with 2 jump squats) 7 / 6

SB = 25lbs
DB = 12-15lbs

Bonus:
I did 3x15 sandbag hip thrust with my shoulders on a balance ball.

Cardio HIIT (1 minute off / 30 sec MAX effort 8 Rounds)
Push Up Burpees, jump squats, CrossFit burpees

In the end I just did CrossFit burpees as I could go all out more. Jump squats are a bit too hard for my knees, push up burpees didn't elevate my heart rate as much.

I don't own a KB yet so I did it with DB
* I did reverse push up with my dip station. I tried with straight legs but I figured I couldn't pull myself up as much to get more squeeze on my upper back, so I did bent legs but tried to shift most of my weight to my back and used less assistance from my feet
**I did side to side jump with my hands on the chair.

Lower Body & Abs Workout

Workout reference: Myomytv

3x15 DB Squats (2x12lbs DB)
3x15 One Leg Bridge (R) - on balance ball
3x15 One Leg Bridge (L) - on balance ball
3x15 DB Reverse Lunge (R) - SB on right shoulder (22-25lbs)
3x15 DB Reverse Lunge (L) - SB on left shoulder (22-25lbs)
3x15 DB One leg Deadlift (R) - 22-25lbs SB
3x15 DB One Leg Deadlift (L) - 22-25lbs SB

Abs:
1 minute Russian twist (with 10-12lbs DB) - feet off ground-V Up position
2 minute plank hold

I was thinking to do some HIIT Cardio as finisher but for some reason I just felt lazy. So I'm thinking to do it later afternoon prior my Carb Nite feast to burn off extra glycogen as much as possible.

Update:
HIIT Skipping Cardio 2 minute off /1 minute on for 4 rounds - too much break so I did another HIIT competition burpee with jump tuck/overhead clapping with 1 minute off/ 30 sec on for 8 rounds.

Then I showered and started my Carb Nite feast!

Upper Body & Abs Workout

Original reference: Myomytv

Part #1:
3 sets of Turkish Get Up (with DB 8lbs DB)
3x3 TGU -8lb DB each side
3x3 TGU - 8lbs DB each side
3x3 TGU - 8lbs DB each side

Part #2:
3 rounds:
3 horizontal rows / seated pull up on a dip station
6 dynamic push ups

Part #3: Abs
1 minute leg raise on dip station
1 minute oblique knee raise on dip station

My leg raises SUX! My arms gave in after 10 reps!!