MB45 Essentials

Marcus Martinez
Year Released: 2010

Categories: Instructional / How To Videos , Kettlebell


I’m reviewing disc 1 of the MB45 Essentials set, and it includes the instructional, warm-up and bodyweight workout. I liked the instructional, Marcus provided thorough form pointers for all exercises w/ a genuinely nice personality. The warm-up hits everything nicely in 5 min. and the bodyweight workout is a good short day workout w/ a good mix of standing & floor exercises. It also works well as an add-on to others. There is timer for each exercise & rest w/ exercise name displayed & tips during the rest.

Disc 1/ Introduction & Instruction
Introduction (3:37 min.): by Marcus

Instructional (40:29 min.)
2-handed deadlift

Swings: 2-arm, 1-arm & alternating variations.

Cleans: covers assisted cheat curl into rack position (to get proper feel of exercise, around forearm, not banging it), clean (dead start/on floor) & clean (placed in front, grab & hike pass).

Squat: bodyweight, goblet (w/ bell held by horns) & front (bell in rack position) variations.

Half Get-ups

Presses: military, push press

Halo

One arm row

Plank: standard (calls it front) on elbows/forearms, side on elbows/forearms, complex (alternating front & side planks)

Push-ups: elbows out at 45 degrees (not too wide or close to body)
Mountain Climbers

Sprawls (Thrusters): modification: walk feet out to plank & in to reverse motion

Alternating (front) lunge: bodyweight, w/ bell (held by horns).


Warm-up (5 min.)
Neck circles: both directions

Shoulder (arm) Circles: arms move to front, slow pace> fast pace> repeat on other side.

Side reach: alternating reach (ribcage shift) to sides w/ arms.

Ragdoll: hinge at hips, lower flat back to one side, lower to floor (upper body & arms are loose/hang) and move the torso around to other side (back stays flat, arms swing to floor) & lift torso to upright position, alternate sides.

Hula Hoops (hip circles): both directions

Toe Touch, Reach for the Sky: forward bend (hinge at hips), touch toes, then reverse motion> overhead arms w/ slight lean back.

Knee circles: bent knees, alternate directions

Ankle circles: both directions on both feet.

Alternating front lunges

Upward (facing) dog

Push-ups: modification, on knees

Wrist circles: both directions

Bodyweight Workout (16 min.): aka Full Body Fat Burner workout. Perform all exercises as quickly one as can w/ proper form, max reps. There’s 15-30 seconds of time given per exercise, no rest between exercises in each set, and a 30 second rest after all exercises in each set are completed.

Set #1
30 seconds per exercise
Plank Complex: start in plank position on elbows/forearms> alternate side plank w/ arm reach. More intensity: add leg lift
Alternating (front lunges)
30 second rest

Set #2
20 seconds per exercise (unless noted)
Bodyweight squats
Push-ups: 15 seconds
Side plank (right side): static hold
Side plank (left side)
Sprawls
30 second rest

Set #3
20 seconds per exercise (unless noted).
Alternating lunges
Push-ups: 15 seconds
Mountain Climbers
Bodyweight Squats
30 second rest

Set #4
15 seconds per exercise, circuit repeats once.
Sprawls
Push-ups
Repeat sequence once
30 second rest

Set #5
15 seconds per exercise
Bodyweight Squats
Mountain Climbers
Repeat once
30 second rest

Set #6
30 seconds per exercise
Plank complex: static hold in plank position on elbows/forearms. Modification: knees on floor
Alternating Lunges
30 second rest

Set #7
30 seconds per exercise
Half Bodyweight Get-ups (left side)
Half Bodyweight Get-ups (right side)
Mountain Climbers
30 second rest

Set #8
30 seconds per exercise
Plank complex: static hold in plank position on elbows/forearms.
Alternating Lunges
Push-up Hold: hold in plank position (straight arms)
Bodyweight Squats
30 second rest

Set #9
Sprawls: 30 seconds

cardiomama

09/01/2011