Super Strength Program

I briefly mentioned that my husband designed my current workout program for me when I announced that I signed up for the Hardstyle Kettlebell Workshop (HKC) on September 11 in Connecticut. I gave an example of one of my three workouts in my post about working out after you have a baby. He gave me three workouts and I have been doing each one once a week. So I’m doing three tough strength workouts and filling in another two or three days with a run or some other type of flush exercise as well as stretching and foam rolling. The last day of the week has been a much needed rest day.

I have been doing the workout below for 4 weeks and not to toot my own horn or anything, but I am incredibly impressed with the progress I have made so far.

Toot my own horn cartoon

Not that I had any doubts, but I guess this guy, Mike Perry, is onto something when it comes to getting people strong. :)

After giving birth I spent the first 6 weeks or so doing general workouts and trying to get my fitness back a bit. Once I had my 6 week checkup, I reached out for help because I wanted to get strong, like really strong. 😉

It’s amazing how when you put your mind to something you can do it. Just this morning I was trying to finish my last set of deadlifts and had to have a serious pep talk with myself in order to finish. I said outloud a few times…”You just did 2 reps…you can do 2 more!”. I also may or may not have sent a text to my hubby after my workout that said “WOW. I hate you and love you all at the same time for helping me with this workout program.”

I’ve done the workout below four times (one time each week for the last four weeks). Check out the progress that I have made in just a short time. Next week I’ll be starting a new workout program, but it will include many similar exercises. I’ll keep you posted on the changes and also on my progress!

Turkish Get Up w/ light bell 4 min each side

  • 1st workout – 18lb, but this was REALLY hard
  • 4th workout – 18lb, but this was easy

Goblet Squats (10 reps)

  • 1st workout – 10K Kettlebell
  • 4th workout – 12K Kettlebell (2 rounds for a total of 20 goblet squats)

Push ups (10 reps)

  • 1st workout – 10 push ups
  • 4th workout – 2 rounds of 10 push ups

Heavy Deadlifts
(10 reps, 8 reps, 6 reps, 4 reps, 4 reps (increase weight for each of
the 5 sets

  • 1st workout max – 130lbs for 4 reps w/ trap bar
  • 4th workout max – 160lbs for 4 reps w/ trap bar

Pullups GTG (grease the groove)

  • 1st workout – 20 w/ large band assistance
  • 4th workout – 15 w/ small band assistance and 15 with large band assistance

Long cycle clean and push press
(Using double kettlebells 5 reps, 3 reps, 2reps (Do 5, rest a min, do 3, rest a min…) x4)

  • 1st workout – 4 rounds with 10K kettlebells
  • 4th workout – 4 rounds with 14K kettlebells

Some of this might be a bit confusing if you’re not familiar with these exercises and/or with the kettlebell weights, but just trust me when I say this is a HARD workout. It’s possible to get strong quite fast when you make sure you take rest days and challenge yourself during every workout. A big thanks to my hubby who has been incredibly encouraging! I can’t wait to see my next workouts (which I’ll start next week).

Stay tuned for my 2 month progress post on banishing the baby bulge (see month 1 post here). It’s been 2 months today since this little guy was born and I have new photos, measurements and bodyweight updates to share with you all.

Do you ever follow a workout program or do you just wing it?


  1. Mandi,

    First off, let me say that Connor is the cutest thing ever, and you are gorgeous!!! (and I guess my old cousin isn’t so bad either).

    I wanted to ask you if you might blog sometime about how to choose a personal trainer. If only I lived a little closer to MA, I’d know who to go to :) I’ve never used a trainer, but love the idea of someone designing something for me that will really help me accomplish my goals, rather than me fumbling through with no knowledge!

    Don’t worry if you don’t have time … sorry to hear that you have to go back to work soon. I know you will really miss that little guy of yours, and he will miss you!

  2. Hi Robin!

    Thanks about Connor…we thing he’s pretty much the cutest thing ever as well.

    Funny you asked about that…Mike and I were talking about that exact post the other day and he told me I should blog about finding a trainer. I guess he was right. I will put that on my list for next week or the week after, but Mike and I are always here if you have specific questions! What do you currently do for workouts?


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