Crazy Cardio + Evil Twist! Home Workout Madness

by Marianne  - April 8, 2011

Hi all,

The idea for “Crazy Cardio” has come from Mickela who has often mentioned her manic cardio days. Out of shear respect for this concept and her dedication to it (even if I hate cardio :/ ), I thought I would give you all a good’n before the weekend begins!

Also, I feel I can now tell you what the problem has been. Andrew (my Fiance) and I have decided to part company.  This is a very difficult time and up until now I haven’t felt able to share it on here. However, I am now gradually (slowly) accepting that our relationship was maybe not meant to be and it is better to find out now than in 6 months time when we were due to get married.  As I figure out my new circumstances my blogging will be less often. As Andrew has already moved out I now need to move house again – so I will be busy! Life sucks sometimes, but I am lucky that I have many other people AND focuses in my life that make me happy and fulfilled.  I don’t want a pity-party, but I think as you have all been SO amazing to me over the last year or so, that I owe you an update.

Do not fret though – myomytv will NOT be going anywhere! 😀


I know I promised a full workout breakdown, but I just haven’t had a chance! Even this post is a mad rush, as I need to get ready for my weekend break, so I got up extra early to get this workout done 🙂

There are 3 rounds of 5 exercises in the first section and before each round you will need to change the interval times. Use this time for a little extra recovery (you’ll need it). All will be explained below. The beauty of this type of Crazy Cardio is it keeps your body guessing and gradually increases the intensity, until you’re left in a puddle on the floor!

As if this is not enough, I have added an additional (and particularly evil) twist. A non-stop combo of 2 exercises back to back, aiming for maximum reps and maximum hatred of me throughout !! But of course when I smile sweetly at the end, you will all forgive me 😉 – If you don’t, then I will just have to stay in my Grim Reaper character for a few more days and give ya all hell next week haha!!

Can you tell I’m looking forward to letting my hair down, I didn’t think it was that obvious 😛

For round 1, set your Gymboss Interval Timer for 1 minute effort and 25 seconds recovery. Round 2 – 45/15 and Round 3 – 30/10:

  1. Burpees (18, 13, 8 )
  2. Two-Handed KB Swing (38, 30, 20)
  3. “Evil” Jumps (17, 13.5, 7)
  4. KB Vertical Swing Burpee (12, 9, 7)
  5. Side to Side Step Ups (59, 43, 30)

Now the cruelty really begins (and not just from having to reset your timers a million times). Complete 5 continuous rounds of this combo and set reps:

  1. Double KB Suitcase/Deadlift “burpee” into KB Push Up x 5 reps
  2. Pull Ups (any kind) or Rows of some sort x 2 – 5 reps for pull ups and 8 – 12 reps for rows

I hope you all have a great weekend, and I will be back on Monday with a new workout!





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  1. And now for the funniest joke ever told by man.

    A skeleton goes up to a bartender and says “Hey bartender, give me a beer… and mop.”

    I’ll leave you now because you are undoubtedly laughing uncontrollably.

    Your welcome.

    Raffaele 🙂

  2. Okay, I was looking up a way to spice up my work outs. I just did this, and I’m not sure whether I loved it or hated it. Either way, I probably need a mop to wipe up my sweat, so I guess you can say it did the trick :).

  3. Marianne maybe some day you will show us your fangs. You are eeevil 🙂
    I did 3 rounds at 15/45 interval and changed some of the exercises due to annoying neighbor
    1. burpees
    ? 6 5 slow push up
    2.KB swings first round I used 20kg second I used 12kg
    30 27 23
    3. evil jumps
    7, 7, 6 haven’t done these in a while (am mad at chuuuu Marianne)
    4.overhead swing with burpee
    7 6 6
    5.mountain climbers
    74 57 53
    I died, resusitated then went on to :
    windmill with 12kg 5 each side
    turkish get up 8kg 5 each side then 2 each side with 10kg

    that’s it.

  4. Hi Marianne,
    Just had to leave you a note after completing this workout. I was intending to skip over it because of all the burpees (which I hate), but every time I logged in it seemed to be there taunting me, so last night I thought ‘right!’
    I’m so glad I did it and the burpees are getting easier 🙂 My reps:

    Burpees (16,12,8)
    Swing (39,29,20)
    Evil jumps(15,12,7)
    Vertical swing burpee (12,10,7)
    side to side steps (65,52,36)
    I don’t have a pull-up bar, so I went for 8-12 rows with 2 16s

    Following this blog really pushes me to do the exercises I’d otherwise avoid because I believe they are too hard or i am no good at them. I’m really feeling now that if I stick with things I will get better and saying I’m no good at this or that just isn’t true.

    Seeing you increase the weights is also pushing me to do the same and I was chuffed to do my first TGUs with a 16kg the other day. This time last year I was learning them with a 6 and complaining to the instructor that kettlebells should come in smaller sizes 🙂

    I hope I don’t sound like I’m trying to big myself up. I’m no paragon of athleticism, but I just wanted to say what a huge difference this blog is making to my training and helping me achieve things I never thought I could, so thank you 🙂

    1. You have every right to big yourself up – you deserve it! Why we can’t recognise and celebrate our own achievements, I don’t know – why not – You should be chuffed with yourself 😀 And well done for motoring through with the burpees ! I used to hate them SO much, but I have got good at them and I think they are such a great exercise!

      Glad you are finding motivation and support here 🙂

  5. Good morning Marianne

    Thank you for a few things!
    1.For being open and authentic. That is very attractive. The Irish accent helps too 😉
    Your friends words are very special and I am also a survivor of a broken heart and it is true that you can get on with life when you decide to ‘get on with life’. I respect your tenacity to provide free content to the world. Seriously, your videos are so good you should be making them into a fitness product 🙂

    2.That brings me to the second point- Your technique is flawless and as a fellow instructor I am inspired by your videos. I have made excuses not to update my blog but after reading how busy your life is I have nowhere to go.

    3. There is certainly someone in your future lol You have an admirer here in Brisbane 😉

    Have a fantabulous day from a newbie to your “world”
    ps my parents were going to christen me Shannon Patrick and I have had a love affair with Ireland ever since 😀

    1. Thanks Tim, you’re very kind. And, welcome to myomytv 🙂 Hope you will take part in the forum. Being a trainer too, you will have a lot of knowledge and advice to bring to the table.

      Not sure about Shannon for a boy?? Was this before you were born? lol – are your parent from here?


      1. I will check out your forum Marianne.

        haha re Shannon- many have said the same here but I could pull that name off 😉 Yes, before I was born. I have Irish ancestry on Mum’s mums’ side.

        Looking forward to hearing from you more

        speak soon 😀

  6. Marianne,

    I admire your courage to be able to face when things just don’t add up in the way they should. I’ve made plenty of mistakes in relationships because I lack this very strength and courage. What can I say, you are just strong inside and out. I know it must be weird to read a stranger’s words of reassurance on a deeply personal issue, but I know you are going to come out more than fine in the end, because you are tough and smart in ways that too many people just aren’t nowadays.

    Best of luck to you 🙂

    1. Thanks Jessica. I don’t feel that strong sometimes, but I always think there is no point in putting your life on hold. All I can do is motor on through this.

      I decided to share this with you all, so I am open to words of advice and encouragement 🙂


  7. Looking forward to doing this workout right now, Marianne. Thank you so much for posting these workouts, as you are doing such a service to many.
    Please hang in there. Life is such a process, and as my brother as reminded me, it isn’t always fair. However, right now it sucks, and each day things become a bit better. I am not religious, but extremely spiritual. I find this helps as well. God and I have had numerous conversations, and while He has gotten some heated words from my end, His patience endured, while I was able to get my feelings out. Not trying to be preachy at all, but whether it be God, or family or friends, talking it through, getting it out, and as you so wisely found out, moving on in a positive light is the best course of action. It is easier said than done, but one day at a time. God Bless and thank you again for being so generous.

  8. I’m sorry about it, but hey chin up, you’re a catch my lady!!!!
    I now it sucks now, but i’m sure that great things will soon come you’re way!!!

  9. So sorry to hear that Marianne 🙁 Nothing wrong with being a crazy old lady with cats though. My Aunt’s one lol. She actually wears a T shirt that reads ” Boy’s are stupid…throw rocks at them ! ”

    Not trying to make light of your situation ..just hoping to raise a smile 🙂

    All the very best, and I hope your having a blast at the hen’s, and knocking back those tequila’s.

    Sarah x

    1. LOL – Sarah, I know the “Boy’s are Stupid” series, they are very funny. I had a key-ring one that was the shape of a factory with loads of windows, with a boys face staring out of one. The caption read:

      “This is the Stupid Factory, where boys are made”

      Sorry guys, it’s funny 😉

      The Hen weekend was amazing – the cottage where we stayed was so relaxing, then we all had great craic, ate loads and had a merry old time Irish-style 😀

  10. My heart goes out to you, but as you said, so much better to realize this before the lifetime committment is made, then have to go through not only emotional pain, but legal, financial…etc. I know two or three women whose engagements ended quite near their wedding dates, one got back with the fiancee and have a wonderful marriage and a little girl, and the other two went on to find “the true one” for them and are now happily married, and thankful to not have had to suffer a divorce! I will say a prayer for you – trust that the right one will come in due time!
    I will have to say I am thankful is NOT going anywhere as now you are my new go-to trainer! I LOVE your workouts, am just as challenged, if not more, that my previous on-line trainer, and I look forward to more and more workouts and challenges with you! BTW thanks for introducing me to plank climbers…NOT! I love them, but they just kill me!
    Have a good weekend – there is someone even more wonderful out there, when you are both ready!

    1. Thank you for this Michele. I wonder what will happen. I like that you said “trust that the RIGHT one will come in due time” – I hope so. And “there is someone even more wonderful out there, when you are both ready!”. You give me faith in my own hopefulness. It’s funny because no matter how many times I get knocked back, or see the heart-ache involved in love and relationships, I never give up hope that I will one day find the right man! Though I don’t know how it will happen, because I never go out lol – well, out out anyway 🙂

      The planks climbers are now a myomytv classic 😀 Love/hate LOL

  11. Hi Marianne,
    I really believe things happen for a reason.
    Life is full of surprises , twists and turns. It’s also what
    You make of it, and from the look of things you’re
    showing your strength, and I don’t mean the muscle kind.
    Always move forward and continue to do better. Don’t look back. I
    Wish you peace, have a wonderful weekend. Sounds like so
    Much fun.
    Minnie 

  12. Marianne, I so appreciate all you give!! I’m sorry you are going through a tough time. Remember to give yourself time to be down. It’s a loss and it’s natural and understandable to be sad. Allow yourself to feel however you do. Brighter days will come but you can’t force it. Lots of people from all over are sending you good energy! It’s the least we can do for all you give us. Sending you a virtual hug from Oregon. –Sarah

    1. I am totally blown away by everyone’s support and best wishes from all over the world – what a community spirit there is here. Thank you Sarah, I will 🙂

  13. I wish you all the best as you move forward and start a new chapter in your life. What is meant to be will always be in the end. Stay strong and true to yourself (You always are:) ) and everything will work out for the best. We are all here to support and cheer you on!

    I am very much looking foward to this workout as I love my cardio! I had been away on vacation but am now back at em. I can’t beleive how much strenght i’ve lost but Im working my way back:)

    Hope you have a wonderful time this weekend!!

    1. Welcome back, hope you had a lovely vacation! Thank you for your kind words.

      You will get back into the swing of things in no time Rashelle, the strength always comes back 😀

  14. Oh honey… I know it doesn’t help much, but I’m so sorry. It’s good to have you back though and to see that you are being positive and moving forward. As you said, better now than after you married! I highly doubt you’ll be an old, crazy cat lady! Lol! Although it might be humorous seeing you try to feed the kettlebells and work out with your cats…Anyway! I haven’t gone anywhere. I’ve just been doing ETK so I’ve been lurking a bit. I’m so jealous when I see you put up a new workout! Alas, I need to continue on this for a bit so my trainer will teach me more advanced kettlebell exercises. Have a wonderful weekend! Don’t go TOO wild!!



  15. You must be incredibly strong both inside and outside, b/c you never let on your personal struggles here — you continued with pounding workouts for us and you continued to write and encourage us. I think it is about time for you to ‘let your hair down’ and have a fantastic weekend with no more pressures.

    Wow, you did it again Marianne — this is really fantastic! I LOVE the changes in tempo… they really kept me going when my inner voice kept screaming to stop! Somehow I managed the deadlifts burpee to pushups, but I was useless on the pullups! This went by so fast, which I love, but I know it did me a ton of good!

    1. Burpees 13, 10, 8
    2 handed swings 16 Kg 36, 24, 17
    3. evil jumps 14.5, 10, 7.5
    4. vertical swing burpees 14 kg 12, 8.5, 6.5
    5. side to side step ups 59, 37, 27

    1. suitcase deadlift burpee to pushup (16+14Kg) 5 x 5
    2. pullups 2, 2+ 1 chinup, 4 chinups, 3 chinups, 3 chins

    Now I am a pool on the floor!

    Thank you so much, this was a blast!

    ~ Gillian

    1. Well, truthfully it has been getting me down but, even if I did fewer workouts on here, I still want them to be worth the wait 🙂 Glad you enjoyed this workout – it was a killer!

  16. Sorry to hear of your news, I guess everything happens for a reason and the bravest thing is letting go when something or someone isn’t right. I need to take a leave out of that book!

    On the upside u look fab in your still picture, such a great figure!

    enjoy your weekend! 🙂

  17. joining the single girls club? hope your move and new beginning goes smoothly.
    This workout looks insane just what I need, I have 2 of your workouts planned for this weekend.
    crazy cardio myomy.

    1. Guess so – it kinda sucks, because I thought I was sorted in the love and partnership department 🙁 Guess there’s someone better out there for me – someone who wants what I want and who will support me, even when they don’t! Or there better be because otherwise I’ll the crazy old lady with all the cats :/ lol!!

      Enjoy your weekend!

      1. We are on the same wavelength. I just keep thinking that spring will bring some very positive surprises 😉 you never know when you least expect it BLAMMO….
        Good news is I just got 2 Valery Fedorenko 16KG Kettlebells their names are ijole and andale, now I need to get them some Mexican hats.

        1. Thanks Mickela. Oh you should get them wee hats and take Pictures of them!! That would be so funny. You could even use the pict as your Gravatar 😀 Love it!!

  18. I’m going to do this today, I’m really heartbroken for you, I had a feeling that was your news. Sounds like you’ve accepted it and aren’t letting it get you too down. I really hope you have a great time this weekend! Your an awesome girl and you deserve to be happy:)

    1. Thanks Aimee. I think by writing this today, I am starting to accept it. Maybe it is all for the best. I was very down, but I realise that was not helping – so I am trying to move my life forward, that’s all I can do, rather than wallow 🙂

      Here’s to the weekend 😀

    2. Killer!

      I warmed up with a Power-Plate beginners class for 30 mins and then cracked on with this armed with a pair of 16’s. The evil jumps are horrible but strangely got easier after the first set. The sting really is in tail with this cardio killer. During the twist I thought I was going to become reacquainted with my breakfast! One of the gym staff came over and told me to take it easy – never.

      I bought a Gymboss timer that arrived yesterday. Unfortunately I don’t have a degree in computer science to work it out and the instruction manual is too small a font for my eyesight these days! It took about 33 mins to do the whole thing, hard at it, interspersed with lots of heavy breathing and dripping. I feel amazing – on with the day…!

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