20kg Kettlebell Leg-Punisher Workout

by Marianne  - October 2, 2010

Hi everyone,

First of all I have to let you all know that the great plans that Andrew and I had have fallen through. It’s so typical that when I finally tell you all about it, the next thing there’s a major spanner thrown into the works πŸ™ So, for now anyway, we will be staying put.

I’m not going to let this get me down, because I am still so motivated and excited about other things that are happening here. Firstly I am waiting on getting my Fitness Instructor AND Kettlebell Instructor Qualifications very soon, so finally I will be able to take the classes with Andrew and expand our range of community programs, minus our own premises of course.

Now on to today’s workout. With our plans to expand our Kettlebell Classes, we have had a rather large order of Kettlebells arrive. On it were several 20kg and 2 brand new 24 kg KBs! Today I challenged myself to use the 20’s πŸ˜€ Boy was this a tough workout. It is funny how, in the gym I can concentrate my strength and back squat 70kg, but front squats, combined in an intense and fast-paced workout, are so much harder for me! I love the feeling after doing heavy weights, but I also want to be able to build stamina and more explosive power for heavy KB moves. This workout today really focused on the lower body – I will leave the overhead lifts for another day LOL!


The Workout

There are 4 exercises and set reps for this workout and I thought I would time it to about 20 – 25 minutes. Keeping count with my Gymboss Interval Timer I managed 4 rounds in 23 minutes and 38 seconds. This workout is not for the faint-heart, your legs will be on FIRE! If you have the option, use your heavier KBs, dumbbells or sandbag for this workout to feel the burn.

The 4 exercises and reps are :

  1. Double KB Deadlifts x 15 reps
  2. Two-handed KB Swing x 30 reps
  3. KB Goblet Squats x 15 reps
  4. KB Vertical Swing x 15 reps

This is a leg punishing workout, so beware, but all the exercises are compound movements meaning you use more muscles groups and therefore you will burn more calories.

I had fun with this today and I hope you will give it a try. Even if you need to adapt the exercises to suit your available equipment, you will still get a great workout. Do more rounds, increase reps, make the tempo different each round, add a burpee or jump back to the DL’s and Vert. Swings to to ramp up the heart rate even more.Β  There’s always a way to modify a workout for your needs πŸ™‚

Good luck and talk to ya all soon.



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        1. Spanish, there is a very large Hispanic community over here. Layne took Taekwondo for years and he was the only white boy, lol

  1. Hi

    I love all your work out’s- really tough but varied and interesting! Always look forward to seeing what you do next πŸ™‚

    Just wondering where you recommend is the best place to buy kettle bells and where to start off?

    I noticed you use double k.b’s quite a bit? I’m a bit of a novice but dont like doing things in halves ha ha!

    1. Hi Criostiona,

      I’m glad you like my workouts. We have bought all our kettlebells from Wolverson Fitness over in England (they post within UK,Ireland and maybe even Europe). Their prices are good and the they have very high quality Kettlebells. I would recommend starting with 8kg for a newbie. But if you buy the standard shape you won’t be able to do push ups or renegade rows with them because the base is too narrow. You would need to get pro-grade style with the wide bases.

      Hope this helps


  2. Pingback: 20kg Kettlebell Leg-Punisher Workout – myomyfitness.com | Super Beach Body
  3. Hi Marianne,
    Just finished this workout today using my new kettlebells,whew!! My time was 22:56. Not bad for the first time using the new equipment.But……. quite heavy as I suspected it would be. I’m going to have to order 8kg. for practice maybe a weight lower than that too. I can’t do the overhead press but can do the thrusters. Go figure. I’m still looking into the classes and am utilizing for now your tutorials.(thank you) This was my second workout today,I did your most recent one this morning,that to was a killer. I find I don’t really like the tabata workouts as much as the kettlebells, as with all else whats the most difficult is the one thing you must do better at. So practice,practice,practice. Well Marianne thanks again for a great workout . I must add that you are like a machine and very real. There isn’t anyone else that can hold a candle to you.
    (will not mention any names as we know who that person is)
    Have a great day!!! :0)
    Minnie V.

    1. Thanks Minnie, I appreciate that πŸ™‚ I’m so chuffed that you’ve got your Kettlebell now!! There’ll be no stopping you now πŸ˜€ πŸ˜€ πŸ˜€ I used to add Tabata into my workouts, but I find that just adding cardio into the workout along with the more resistance-based exercises is a great way to mix things up. Haven’t done Tabata in ages!

      Cheers again for your positive comment. I’m going to film a quick workout to so I can upload it tomorrow. Then I’m off to bed. This is what I have to do when I’m working, as I just don’t have time to film, edit upload and write up a workout when I sleep until 3 or 4pm and have to go out to work again at 8pm – there’s just not enough time LOL.

      Anyway, have a great day too

  4. i did this workout with 15 lbs kettlebells. my butt hurts but not my legs….. yet…

    it took me about 20 minutes to do.

  5. This is a great workout! GOin to do tonight. Just got my FIRST KB ever! Its 8lbs! I found your workouts on YouTube then found your site.

    I think the more I use and get used to I can start doing bigger weights because yours are HUGE! WOW!

    Im exicted and cant wait until I can get to your level.

    1. Thanks, we all have to start somewhere. I remember when I first started using weights, I was using 3kg dumbbells, it just takes time… and determination – so keep up the good work πŸ™‚


    1. Hey Karmen, No the course is based here in Belfast’s Leisure Academy. But, because I’m a nurse, I can do all the anatomy and physiology learning at home and online. πŸ™‚


  6. Congrats on d’20s. By no time u will be going to girevoy sports qualification :} Yup,do go easier@ slower pace for heavier kettlebells.Awesome job for being d’living proof of crossfit,tabata & kettlebells. Its show that women won’t get bulk even though lifting heavy weights along with proper system. I’ll encourage my female pt clients & class participants to log on to myomytv for inspirations.

    I might be coming to Belfast on mid feb 2011 for Hardstyle Kettlebell Certification(HKC).
    Hope can visit u & Andrew :]

    1. Hey, thanks Mohamed!

      Maybe you can come to our KB workout Classes in Finaghy (outer Belfast) when you’re here. Or, you never know we may have our own studio by then!


      1. Ya,looking forward to workout @ your studio when I am coming to Belfast. Both of you will get the studio of your own by that time. Just have unwavering faith with your dream.


  7. Hi Marianne,
    Just finished this workout whew!!!!!!!!! What a great way to start the day. Honestly didn’t want to do this but….. no effort equals zero results. My time was 20:26 only because I’m using 25lb. dumbells. I aspire to one day reach your same level. Can’t wait to try all these workouts with the real thing! I have a feeling I’m in for a big surprise. I welcome the challenge though. Anyway Thanks again. Enjoy the day!!!!!
    MinnieV. :0)

  8. I really am going to have to order my 20kg soon after watching that πŸ™‚

    Hey I am really sorry to hear your plans are scuppered for now. What happened?

    But you will get there in the end. It took me 3 years to save enough for the hypnotherapy course I have just completed and it will take me a good bit longer before I will be in a position to go full time with it. But it will all be worth it in the end. There is always more than one route to achieving a goal, so it’s just about finding it.


    1. Hi Steve, thanks. It was just the final straw when we heard about ANOTHER hidden cost, that should’ve been included in the original offer, so we had just has enough, and took it as a sign that, although our concept and dream is a good one, now is not the right time. But, on a plus note, this whole thing has finally given me the push to get qualified to teach KB classes.

      Is your 20 in the post yet? LOL πŸ˜‰

      Enjoy your weekend

  9. Hi Marianne,

    first of all, let me point out one thing: “the great plans that you and Andrew had have fallen through” FOR THE TIME BEING. I’m sorry, I understand it’s disappointing, but I am sure that it’s only a matter of time. Be patient and things will “happen”.

    I am so happy for you that you are about to get your Qualifications! Brava! (that’s Italian, of course, but the meaning is pretty obvious).

    I keep being very surprised at how strong you are. Now 20 kg!
    Marianne, how do you decide that the time is right to increase the weights you are using to workout?

    Great workout! And completely off-topic: I can’t wait to get my plyo boxes.

    I know you are not watching X-Factor, but have a nice week-end anyway.


    1. Thanks Bianca πŸ™‚ I hope it does happen somehow or another, but when the time is right.

      I still find working with 16kg challenging, and the 12’s too, it’s all about pace. This workout was slower pace but I increased the weight. The last workout where I used the 12, was a lot faster paced.

      You must let me know what you think of the plyo boxes, they’ll be great!!

      Enjoy your weekend. I’m having a chinese tonight, then WORK πŸ™


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