MB45 Essentials

A little bit about me: I have been doing gym-style strength training for many years and recently became interested in kettlebells. Because I have a previous shoulder injury, I wanted to start with a DVD which would teach me the basics while emphasising safety. MB45 Essentials is exactly what I was looking for.

About MB45 Essentials: This two-DVD set is the first production from MBody Strength, a California-based training centre which markets itself as providing “unconventional training, unmatched results”, and specialises in kettlebell, sandbag, Indian club and bodyweight training. You can order their DVDs, subscribe to online training, and download workout plans and other goodies from their website, mbodystrength.com.

MB45 Essentials is suitable for both advanced beginners, and more seasoned exercisers who are kettlebell novices. The workouts are presented by Marcus Martinez, owner of MBody Strength. Marcus is accompanied by Mark DeGrasse, co-founder of MBody Strength and owner of the companion website mymadmethods.com. The DVD comes with an insert outlining a six-week workout program, and tips on kettlebell training.

Marcus and Mark work out in the MBody Strength premises, against a smart black and red backdrop displaying the MBody Strength logo, with truck tyres and bumper plates scattered around. The music is headbanging electronica.

Disk 1

Introduction This is the same clip you can see on the MBody Strength site, in which Marcus talks about the benefits of kettlebell training.

Warmup (5 mins) This is a quick and efficient set of mobility drills, focusing on the shoulders, knees, ankles and wrists.

Instructional Workout (40 minutes) Marcus takes you through basic kettlebell and bodyweight exercises, demonstrating exactly what — and what not — to do. He breaks down the more complex movements and explains the dynamics of each kettlebell exercise, when to breathe, and where you should be feeling it, occasionally using Mark to illustrate form pointers.

I was particularly impressed with Marcus’ attention to safety, not just in performing the exercises, but also in getting into the correct starting position, and transferring from one exercise to another, which is important when you are using a heavy kettlebell. After doing the instructional workout only once, I felt confident about swinging a kettlebell around.

The exercises are: two-handed deadlifts; swings (two-handed, one-arm and alternating); clean variations; squat variations; half get-ups; press variations; halos; one-arm rows; planks (front, side and plank complex); push-ups; mountain climbers; sprawls (squat thrusts); and alternating lunges, both with and without a kettlebell. A title screen names each exercise, but unfortunately this workout is not chaptered, which would have made it easier to use.

Bodyweight Workout (16 mins) In this workout, you perform two sets of exercises for 30 seconds, then rest for 30 seconds. The transitions between exercises are fast, but Marcus tells you what’s coming up next. The name of the exercise you are performing and a countdown clock appear during the work sessions. During the break, exercise and diet tips appear on the screen. This workout makes a great add-on.

Disk 2

This disk has a lot of material: two beginner workouts, clocking in at around 19 minutes each, and three 30-minute workouts. Each workout comprises a mix of kettlebell and bodyweight exercises. As in the bodyweight workout, you work hard for a set period, then rest. The work periods vary in length, and a countdown clock appears during each exercise and during the rest period.

Even though these workouts follow a similar format, they don’t feel repetitive. Again, Marcus cues very well, and reminds you of the form pointers you learned in the instructional session.

In summary: MB45 Essentials is the perfect DVD set to learn kettlebell training, yet includes enough workouts, and enough variety, to keep you working out with kettlebells long after you have mastered the basics. As I mentioned earlier, it is also suitable for all levels from advanced beginners upward.

A lot of thought clearly went into developing MB45 Essentials and it’s a high-quality production for a first-time effort. There are a few minor glitches, for example, a few times the exercises named on-screen don’t match the exercise you are actually performing. My biggest complaint — and the reason I deducted half a star for workout design — is that there is no stretching session. At the end of the 30-minute workouts, Marcus smiles cheerfully and says, “Don’t forget to cool down and drink plenty of water!” but doesn’t mention stretching. This is a major oversight in a DVD set designed for beginners, but otherwise the workouts are well-designed.

Ratings out of five:

Production values ****

Workout design ****½
Instruction *****

Fun factor ****

Music ***
Meets expectations *****

Overall ****¼

Instructor Comments:
Marcus is a charismatic and very encouraging instructor who emphasises safety and gives continuous form pointers. He cues well, and is clearly an experienced trainer who knows his stuff. He’s also pretty cute!

RedPanda

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

I’m reviewing the “Beginner 1 Workout” and “Beginner 2 Workout” led by Marcus Martinez from Disc 2 of the MB45 Essentials set. Both are 19 min. total body workouts that have a mix of standing (squats) & floor bodyweight (push-ups, planks) and basic kettlebell exercises (squats, swing, deadlift, clean, clean & press). Exercises are performed for 15-30 seconds (some sequences repeat) per side or exercise, followed by 10-45 seconds rest. The warm-up for the MB45 workouts is on Disc 1, not sequenced into these workouts (unfortunately).

I think they’re both good workouts w/ basic KB exercises & bodyweight exercises (low impact, too), and appropriate for beginners because the work intervals are not very long. For more intermediate-advanced users, they can use heavier bells, double bells for exercises, vary up the swings (1-arm, alternating) or deadlift (one-leg, or suitcase) or add impact/explosiveness to bodyweight exercises (jump squats for squats or burpees for planks) or reduce the rest periods. I like to use these as add-on to others but would work well for a short day workout, too.

Equipment: one kettlebell

Cast: Marcus and Mark

Set: MBody gym (black floor, red & black walls w/ equipment in the background)

Beginner Workout 1 (19 min.)
Deadlift
Plank
rest
Repeat once

Swing (2-arm)
rest
Repeat sequence once
rest

Half Get-Ups (right side)
Half Get-Ups (left side)
rest

Swing
Side Plank (right side)
Push-up
Side Plank (left side)
rest

Clean from Ground (left side)
Bodyweight squats
Clean from Ground (right side)
Push-up Hold
rest

Swings (2-arm)
Clean & Press (left side)
Clean & Press (right side)
rest

Half Get-Ups (left side)
Half Get-Ups (right side)
Deadlift
rest

Front squat (left side)
Front squat (right side)
Deadlifts
rest

Swing (2-arm)
Plank
Repeat sequence once
rest

Cleans (left side)
Presses (left side, from rack position)
Cleans (right side)
Presses (right side)



Beginner Workout 2 (19:30 min.)

Clean & Press (left side)
rest

Clean & Press (right side)
rest

Half Get-ups (left side)
Half Get-ups (right side)
rest

Swing (2-arm)
Plank: static hold on elbows
rest

Goblet squats
rest
Deadlifts
rest

Halos: alternating directions
Side plank (right side)
Side Plank (left side)
Swing (2-arm)
rest

Front Squat (left side)
Front Squat (right side)
rest

Mountain Climbers
Bodyweight Squats
Swings (2-arm)
rest

Half get-Ups (left side)
Halos
Deadlifts
rest

Swings (2-arm)
rest

Half Get-up (right side)
Side Plank (right side)
Bodyweight Squats
Side Plank (left side)
rest

Presses (left side)
rest

Presses (right side)
rest

last/finisher exercise
Swings: 20 seconds

cardiomama

I’m reviewing “Workout 1” and “Workout 2” led by Marcus Martinez from Disc 2 of the MB45 Essentials set. Both are total body workouts that have a mix of standing (squats, lunges) & floor bodyweight (push-ups, planks, mountain climbers, sprawls) and basic kettlebell exercises (deadlifts, swing, clean & press variations). Exercises are performed for 15-45 seconds per side or exercise, followed by 20-60 seconds rest. The warm-up for the MB45 workouts is on Disc 1, not sequenced into these workouts.



The MB45 workouts do get progressively harder, but still focus on mostly basic KB exercises w/ a short duration of time for each workout. I really like that the workouts are 30 min. or less, and the pace is fast (not boring, rests don’t feel too long w/ the right bell/load). Workout 2 did feel a bit repetitive, w/ the bulk of the workout consisting of Clean, Clean & Presses and 2-arm swings, would have been nice if other swing variations were sequenced into the workout. The bodyweight exercises are used to elevate heart rate and to provide recovery from the KB exercises (likely used to also mix it up & prevent boredom in the routines). Marcus is chipper & chatty and while providing great form pointers & encouragement.



Equipment: one kettlebell



Cast: Marcus and Mark



Set: MBody gym (black floor, red & black walls w/ equipment in the background)



Workout 1 (30:35 min.) work intervals: 15-45 seconds per side or exercise, 30 or 60 second rest.

Half Get-ups (left side)
Half Get-ups (right side)
rest

Swing, Clean, Squat & Press (left side)
Swing, Clean, Squat & Press (right side)
rest

1-arm swing (left)
1-arm swing (right)
Squat Hold: lowered position of squat, bell held by horns
Halo: alternate sides
rest

Dead Clean & Squat (left)
Dead Clean & Squat (right)
Plank: on elbows/forearms, alternate leg lift for more intensity
rest

Push-up Hold: top position of plank. Hold in lowered position for more challenge
Overhead lockout (hold): left side
OH lockout (right)
Sprawls
rest

Half Get-ups (left side)
Half Get-ups (right side)
Hand Walk-out: walk out into plank position as far as comfortable from forward bend position & reverse motion.
2-arm swing
rest

Deadlift
Goblet Squat
Push Press (left)
Plank
Push Press (right)
rest

Alternating Lunge
Squat Press (left)
Squat Press (right)
Side Plank (left): hold
rest

Alternating Swings
Side Plank (right)
(Bicep) Curl: w/ bell held by horns.
rest

Dead Clean & Push Press (left)
Plank
Dead Clean & Push Press (right)
rest

Half Get-ups (left)
Half Get-ups (right)
Plank walk-out
2-arm swings
rest

1-arm swing (left)
Squat curl: curl in lowered position of squat
1-arm swing (right)
Plank
rest

Sprawls
Clean (left)
Alternating Lunge
Clean (right)
2-arm swing


Workout 2 (20:50 min.) 15 sec per exercise or side, 20 or 45 second rest
2-arm swing
Clean from ground (left)
Front Squat (left)
Clean (right)
Front Squat (right)
Push-ups
rest

Deadlift
Press (left)
Bodyweight squats
Press (right)
Mountain Climbers
rest

2-arm swings
Plank: on elbows
1-arm row (left)
Squat curl: hold bell by horns> lower into squat, curl bell, stand & lower bell.
1-arm row (right)
rest

Clean & Press (right)
Alternating (front) lunges: hold bell by horns at chest level
Clean & Press (left)
Sprawl
rest

2-arm swings
Clean from ground (left)
Front Squat (left)
Clean from ground (right)
Front squat (right)
Push-ups
rest

Deadlift
Press (left)
Bodyweight Squats
Press (right)
Mountain Climbers
rest

2-arm swing
Plank
1-arm row (left)
Squat Curl
1-arm row (right)
rest

Clean & Press (right)
Alternating lunges
Clean & Press (left)
Sprawls
rest

2-arm swings
Clean from Ground (left)
Front squat (left)
Clean from Ground (right)
Front squat (right)
Push-ups
rest

Deadlift
Press (left)
Bodyweight Squats
Press (right)
Mountain climbers
rest

2-arm swing
Plank
1-arm row (left)
Squat curl
1-arm row (right)
rest

Clean & Press (right)
Alternating lunge
Clean & Press (left)
Sprawl

cardiomama

I’m reviewing “Workout 3” of the MB45 Essentials set, it’s on disc 2. This 26 min. total body workout incorporates a nice mix of squat, swing & plank variations w/ other bodyweight exercises (lunges, sprawls) and classic KB exercises (clean, deadlift, press). I enjoy using it, has a good flow, doesn’t have a repetitive feeling, and w/ longer work intervals than previous workouts (60 seconds for many exercises, so challenging w/ the right bell & intensity). This workout has a few editing glitches on a few exercises (did not notice in other MB45 workouts), it looks like it was sequenced w/ shots from different cameras or different takes (hear Marcus’ voice but it does not match the muted words in the shot or facial expressions). Just a minor thing, but obvious that it’s off on those parts (could be the shots demoed better form or angle of exercise, I don’t know).

“Workout 3” (26: 27 min.) 15-60 seconds per exercises or side, 30-60 second rest.

Clean (dead start/from ground), Front Squat, Press
Clean (dead start/from ground), Front Squat, Press, other side
rest

Sprawls
Deadlift
Plank
rest

2-arm Swings

Push-ups
Goblet Squat
2-arm Swings
rest

Halo: alternating sides
1-arm Swings
Squat curl
1-arm Swings, other side
Mountain climbers
rest

Clean & Press
Alternating Lunges (weighted)
2-arm Swings
Clean & Press, other side
rest

Plank Complex
Deadlifts
Push-ups
2-arm swings
rest

Clean
Sprawl
Push-up Position hold
Clean, other side
rest

Overhead Lockout
1-arm swings
Overhead Lockout & 1-arm Swing, other side
rest

Deadlifts
Plank
Alternating Swings
rest

Side plank
Press (w/ other arm used on floor for side plank)
Side plank & Press, other side
rest

Mountain Climbers
Bodyweight Squats

cardiomama