MB45 Advanced: Workout Two

Marcus Martinez
Year Released: 2011

Categories: Kettlebell

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MB45 Advanced “Workout Two” is a 61 min. total body workout led by Marcus Martinez, and is on disc 2 of the MB45 Advanced set w/ “Workout Three.” It has a mix of bodyweight and KB exercises (single and double bell). Each exercise is performed for 30 or 60 seconds and sequenced w/ 30-60 second rests. There is a timer that shows how much time is left, how much time has passed and a 10 second countdown to next exercise (auditory cue at 3 seconds left w/ the visual cue for the rest or work interval). Modifications and alternate exercise are cued & demoed for some exercises. Instruction is solid, and encouraging. The warm-up & cool-down are the same ones from the other MB45 Advanced workouts.

This workout has many unilateral exercise (arm or leg), as well as explosive movements (bodyweight & KB) & static holds (plank, grip exercise) sequenced w/ double exercises. There’s variety in the exercises, transitions often from standing to floor exercises often, and high cardio effect. It is a challenging workout to the last exercise, Marcus likes to finish w/ a tough bodyweight exercise (hindu push-ups).

Set: MBody gym, black floor, blue & grey walls, w/ various equipment in the background (bells, tires)


Cast: one male, one female (demos the alternate or modified exercise)


Music: instrumental w/ driving beat, low volume (background noise)

Equipment: double bells

Warm-up (10:12 min.)- uses one bell for one exercise

Neck: lateral flexion (ear to shoulder), flexion/extension (head forward/gaze down & head back/gaze up down, then rotation (turn to each side, but look past shoulder).

Shoulder rolls: rear & forward.

Shoulder twist: start facing front w/ arms out to side, pivot (on ball of foot, this leg stays bent) to face side w/ shoulder twist (arms rotate to each side, alternate single arm/hand face up & face down).

Arm Circles: forward, hand crossing in front, alternates> rear.

Shoulder cams: start w/ arms extended forward w/ hands balled into fists> extend arms further forward, shrug (shoulders), retract (shoulders) & drop (lower shoulders), reverse sequence.

Elbow circles: hold arms in V-shape in front of body> bring hands into body (touch face w/ hands) & open out to starting position> reverse motion.

Wrist circles: both directions

Ribcage circles: both directions, small range of motion.

Torso twists: rotate torso to each side, w/ arms opening & swinging close to body w/ each rotation (one in front, one in back).

Side bends: alternating sides.

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, both sides.

Hip circles: both directions.

Hip tilts: alternate hip isolation to each side.

Pelvic tuck: tuck & reverse motion.

Pelvic circles: both directions.

Knee twist: lift knee up & hold, then swing it from side to side.

Knee circles: alternating sides.

Ankle circles: both feet, both directions.

Upward dog & Downward dog: alternating between exercises.

Scorpion: start prone (face down) on floor w/ hands out to sides> alternate leg lift and cross/reach (bent leg) over other leg to tap to floor.


Alternating Front Lunges

Swings: 2-arm


Work (46:43 min.)
Double Snatches: Modification: dead start (on floor) alternating snatch (switch hands on floor).

1-Arm assisted push-ups: one arm extended front of body, other traditional position. Modification: perform on knees.

Clean & pistol grip: clean w/ bottoms up bell. Modification: clean.

Double Push Press

Repeat 1-arm assisted push-up & Clean & pistol grip clean.

Double “Outside the Leg” Swings: swing has hammer grip (palms face each other).

See Saw (alternating) Presses

Alternating Floor (chest) Press

KB Jump throughs (uses two bells 16kg/35 lbs or more, not performed on mat): Start in push-up position w/ hands on bells, then lift lower body up to move forward and extend legs (heels on floor), fast pace. Alternate exercise: perform sprawls.

Plank to push-up (plank walk-up): start in plank position on elbows, place one hand on floor (under shoulders) & straighten arm, then other arm into push-up position, hold briefly, reverse motion.

Split Squat Jumps: alternating legs. Modification: alternating front lunge.

Jump Squats: modification: bodyweight squats.

Gorilla (alternating) Cleans: Modifications: double cleans.

Goblet squat (uses one bell): upside down bell held between hands.

Crawl (plank) Walk-out: lower body into crouched position w/ knees turned out> walk hands out as far as possible (body in extended plank position) w/ bent knees close to ground, reverse motion to standing position. Modification: legs are straight & body up higher (butt is up a bit).

Ballistic rows (uses one bell): alternate fast row, switch hands at top of lift.

Alternating 1-arm sprawl: Modification: perform standard sprawl (2 arm).

Alternating (1-arm) Swings

Kettlebell Pullovers: start supine on floor w/ bent knees, bell held overhead w/ both hands> pull/lift bell up to over the chest.

Grasshoppers: Push-up w/ leg extended/crossed under other (held in air), alternate sides. Modification: alternate leg extension on floor from plank position.


Double Clean & Press

A-Frame Push-ups: in plank position, arms are extended in front> lower elbows/forearms to floor & lift up at fast pace. Alternate exercise: perform plank to push-up.

1-Arm swing

Narrow (tricep) push-ups: modification: perform on knees.

1-arm swing on other side.

See Saw Floor Press

Ballistic 1-Arm Rows: explode up w/ lift, slight release of bell (hand opens) & catch, before lowering, both sides.

Knee tuck jumps: Jump squat w/ knee tuck jump. Alternate exercise: jump squat.


Renegade Row: modification: alternating bent over row.

Spiderman Push-up: add knee lift (fire hydrant/turned out) to lowered position of push-up, alternating sides. Modification: alternating knee lift in plank.

Gladiator holds (uses one bell): static hold in side plank w/ overhead press & leg lift. Modification: side plank on elbows, both sides.

Deck Squat into alternating 1-Arm sprawl: modification: perform deck squat & standard sprawl or perform sprawls.

Double Snatches: Modification: dead start (on floor) alternating snatch (switch hands on floor).

Crab Walkout w/ explosive push-up: add explosive push-up after walkout into plank. Modification: perform crab walkout.

Alternating Swings


Gorilla Cleans

Split Squat Jumps

1-Arm assisted push-up

Ballistic 1-Arm Rows

1-Arm assisted push-up other side

Pistol Grip Hold

Rear Lunge into Knee Lift: perform at slow pace, rear leg’s knee touches floor, bodyweight primarily on front leg.

Explosive Push-ups: body lifts off floor at top of exercise. More intensity: add clap at top of exercise. Modification: standard push-ups.

Pistol Grip Hold & Rear Lunge into Knee Lift on other side.

Alternating Swings

Knee to Elbow (spiderman push-up)


Alternating 1-arm sprawl

Snatch other side

Hindu push-ups

Cool-down (5:07 min.)

Forward bend (uses one bell): hands wrap around bottom of bell>hinge at hips, slowly lower upper body to floor, and static hold.

Upward dog> Downward dog.

Low Lunge (knee on floor)> add torso twist to knee both sides.

Butterfly stretch: seated w/ bent knees, soles of feet together, hands rest on feet.

Spinal twist: one leg extended to front, other has bent that crosses over leg> twist body to knee & place elbow on knee (top or outside)> Glute stretch: from previous position, pull knee into chest & hold, repeat sequence on other side.

Deep Squat: static hold in lowered position.

Shoulder/upper back stretch: arms extended forward w/ clasped hands, static hold.

Chest stretch: clasp hands behind body, lift arms and hold.

Neck lateral flexion

Neck circles

Wrist/forearm stretch: flex (fingertips in vertical position) one hand in front of body, other holds it by fingertips> reverse position (fingertips face down, pulled towards body by other hand) & hold.