Facing my Nemesis | Full Body Kettlebell Workout!

by Marianne  - August 5, 2011

Hi everyone,

One week, one week, one week …. til I go to America ๐Ÿ˜€ ๐Ÿ˜€ ๐Ÿ˜€

So, now I’ve got my excitement out of the way, I will tell you about today’s workout. It’s all kettlebells and I have FINALLY included the Kettlebell Snatch (aka “my Nemesis”)! You have all heard me moan and complain about this exercise and I have come to the conclusion that I have simply psyched myself out of it and it has now developed a mind-body block LOL! Am I the only one with this issue?

Anyway, I decided to face it today, and I hope I did alright.

There are so many different ways of performing the snatch that it’s any wonder so many of us have problems with it. Who’d have thought that “using the hips to accelerate the KB vertically to a lockout position overhead” would be so difficult to instruct and to perform. I actually believe this is a perfect example of how people over-complicate things. It is also a perfect example of how judgemental the fitness industry can be, because the snatch is one of those exercises that everyone has an opinion on! Especially by YouTube fitness “experts”, with no video uploads of their own,ย  who clearly lead by example …

… eek … I’ll stop now, before this turns into a super rant …

Can ya tell I’m self-conscious about my Kettlebell Snatch haha!! Hence the title “my nemesis” ๐Ÿ˜‰

Moving on …

The Workout

Interval training with Kettlebells is great for everything. Building strength, speed, endurance, losing fat, developing co-ordination, stability, flexibility etc etc. And the best thing about it, is your training session need only be short in duration, because the intensity is high.

Set your Gymboss Interval Timer for either 24 cycles or 8 cycles of 15 seconds rest and 45 seconds effort and complete 3 continuous, or 3 separate rounds of the following 8 exercises:

BTW – My weights and reps per exercises are noted below in brackets.

  1. Double Kettlebell Suitcase Deadlift Burpee (2 x 24kg) ( 8,8,7)
  2. Kettlebell Snatch (left) (14kg in first round, then 12kg) (11, 13, 13 )
  3. Kettlebell Snatch (right) (same as left) ( 12, 14, 16)
  4. Kettlebell Renegade Row (2 x 16kg ) (18, 16, 16 )
  5. Kettlebell Vertical Swing Burpee (20kg) (12, 12, 10)
  6. Kettlebell Thruster into Reverse Lunge (left) (16kg) (7, 6.5, 7)
  7. Kettlebell Thruster into Reverse Lunge (right) (16kg) (8, 7, 7.5 )
  8. Two-Handed Kettlebell Swing (20kg) (31, 30, 30 )

What a great workout, except for the snatches of course – but I shall persevere ๐Ÿ˜›


  • Intervals set to 30/30 or set the reps for each exercise between 8 – 12 reps for all exercises bar the Swing, which you can do for time.
  • Replace the Renegade Rows with Bent Over Rows or Single Arm Rows
  • Vertical Swing minus burpee
  • Replace the KB Thruster + Lunge combo with either Goblet Thrusters, reverse lunge only, or front squat only.
  • Do 3 split rounds, not continuous and have a break of about 3 minutes in between each round.
  • If you are setting the reps, allow enough recovery between exercises that your heart rate falls and you feel more energised – but not to the extent that you cool down.

Hope you all enjoy this one. Let me know if you have a Nemesis exercise ?? ๐Ÿ˜‰




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  1. Completed this workout today – intense! I need to work on a few on my techniques but was good! Added in a few TGU’s and Windmills at the end. Managed a few good head rushes throughout!


  2. Thank you Marianne for your good webpage and all great exercises. I just interested the kettlebell training and your page helps me a lot and your passion attitude gives great goals for future – I hope I will have it also!. Let the train begin!

  3. Hey Marianne!!!

    It has been a long time since I actually posted here but I have been following along in your journey! I have been sidelined with my knee injury but I finally am getting my knee surgery right before Christmas so I am hoping to be able to do some more intensive workouts and more leg work. I have been just doing kettlebells and TRX workouts but really feeling like something is missing from my training. Not being able to squat or do any jumping is not a great weight loss strategy.

    Love – Love the Girls Gone Strong! I have been snooping around in everyone sites trying to glean as much info as I can!

    Today I did this workout and my plan till Christmas is to do your workouts and some heavy barbell lifting on opposing days. How often do you do your conditioning workouts and how do you space them with your heavy lifting days?

    Here are my numbers, I had to change a few things because my knees did not like the reverse lunges and I only have double 16kg bells and I can’t do renegade rows with those. I am so impressed at how strong you are with the renegade rows!
    Double Kettlebell Suitcase Deadlift Burpee (2 x 25kg) ( 12,12,11)
    Kettlebell Snatch (left) (14kg) (14, 14, 13 )
    Kettlebell Snatch (right) ( 16, 14, 12)
    TRX Inverted Rows (10, 12, 11 )
    Kettlebell Vertical Swing Burpee (14kg) (8, 8, 8)
    TRX Split Lunge with 9kg (left) (8,12,8)
    TRX Split Lunge with 9kg (right) (8,10,8)
    Two-Handed Kettlebell Swing (16kg) (25, 25, 25 )

    It was very cool to see that you met up with Melissa on one of your US trips and got to workout together! You look great and seem very happy! Keep up the great work!
    Heather (Lightening16)

    1. Hello Heather!!! It has been so long since I have heard from you; I hope you are well? ๐Ÿ™‚ I am thrilled to read that you are still checking in every once in a while.

      Well done with the workout btw, good numbers and weights!

      As for my training schedule; I lift heavy 2 days per week and I do 2 days KB and body weight conditioning. Some weeks I train consecutive days, other times I have more days in between – it all depends on my shifts and my recovery rate.

      Sorry to hear that you will be out of action for a while, but I guess it’s something you need to get sorted?

      Great to hear from you after all this time ๐Ÿ˜€

  4. I have the same issue. With the small base… I can’t find wide based ones here. I just go slower so I still do them

  5. Gave this one a go today, definately a good sweat producer. I substituted the Kettlebell Renegade Row for a bent over row as the kettlebells at my gym have a tiny base so aren`t stable when balancing on one hand.

    My nemesis is anything for shoulders, I had an op a couple of years ago to fix a problem I had but it still creaks and cracks when I go too heavy.

    1. Glad you enjoyed this one David. Shoulder exercises are tough, they require so much focus on stabilisation so that alone is taxing for many people. Hate cracking though! eek!

  6. I did this workout this morning and enjoyed every minute of it…I was a sweaty mess by the end. Hope you are enjoying your trip!

  7. Re;Skirt,
    So, everyone is entitled to their opinion and i guess if you are coming from an ‘aerobics’ background you are used to being told that ballistic movement is bad for you and locking out is a definite no-no..but please!!! We are also entitled to our opinion and this is a kettlebell orientated site…if you don’t agree with this style of exercise don’t come onto the site again..it is your choice to click on or not but don’t try and dictate to others…it is also very rude to ‘dis’ someones credentials without stating what qualifications and experience give you the moral high-ground.
    Marianne is one of the most thorough and responsible instructors i have come across on the web, with nursing background for good measure, and is a great role model. Might i suggest if Skirt would like a crusade against sites that may be harmful to health there are plenty of pro-anorexia sites that could do with sorting out!!!! This community is quite happy as it is thanks!!

    1. Dayl, well said! I appreciate the support and I agree that Skirt should concentrate on worrying about other sites that do not care for peoples’ health or well-being.

      And this community IS happy as it is ๐Ÿ˜€ Except for the fact that the writer is absent these days LOL! On holiday ๐Ÿ™‚

    1. who in the heck is this guy? SKIRT? Seriously, are you kidding me? First of all, if you don’t like the site, get off of it. NO ONE MADE YOU COME HERE, or told you that your workouts have to be with Kettlebells? I’m amazed that you could come on this site and be so rude to someone you don’t even know.

      YOU MIGHT BE SUPRISED, about the amount of people that teach classes, even at the YMCA that aren’t certified… Just because you are not certified doesn’t mean you don’t know what you are doing.

      Quite frankly i have been following her off and on for way over a year, the only reason i don’t do Kettlebells consistently is because sometimes i like to mix it up…

      What is it exactly you think you can do to shut this website down… Perhaps you should go try to shut down youtube as well, after all i’m certain that alot of demonstrators on there are no certified., Shame on you for being so mean.

      I have seen more results with Kettlebells then any other equipment i have ever used, ……. maybe you should try them.

  8. Hi, think your exercise is extremly unhealthy! Dont believe you have any instructor licence. You shouldnยดt do it! Iยดm really seriously. You destroying the back and knees by a drastic way! If a can, I will disable this web.

    1. Interesting point of view Skirt, I guess you are intitled to believe what you wish, but in any activity, we all risk injury and it is important for me as a fitness and health professional to advise when I can about possible difficulties and risks. Another side to the coin is that people have free will to try or not to try the workouts.

      You have no basis on which to stand your accusation and all I can do is reassure you that I am qualified to instruct and demonstrate exercises in this way.

      “You destroying the back and knees by a drastic way” this statement is a little naive, considering that any movement, even bending down to tie your shoe lace, can result in back injury if a person does not move correctly. So where do we draw the line? Being aware of your body’s movements, learning regressions and progressions, and having the ability to understand your limitations are all responsibilities of the individual.


        1. Well, I felt bad for stooping to that level at first, but that post not only sounded uneducated, but the grammar was horrible and it bugged me. For someone accusing you of not being “ceritified” what credentials does this person have, it’s probably just spam to annoy us!

          1. Probably Dawn. These things happen from time to time and I guess it shows the other person’s immaturity. Ah well! Your comment made me laugh all the same ๐Ÿ˜‰

  9. I think I’ll be doing this tomorrow !! My nemesis is the single leg deadlift – its so annoying !! ๐Ÿ˜€ Keepin’ at it though !

    Thanks for another awesome workout !

  10. Ok i have often wondered how heavy you actually use. After converting your kilogram weights to pounds, i have never ever felt so whimpy in my life. If my calculations are correct, your 24 kg = almost 53 pounds here in my world… how in the HELL (PARDON MY FRENCH) DO YOU MANAGE TO SWING THAT THING AROUND. Especially without jacking up your arm….. i am truly amazed, maybe i please ask you how long it actually took you to work up to this weight…….
    truly truly impressed.

    1. Hey Tempest, yeah the grey one I swing is 20kg, but I sometimes swing the green one (24kg). You really only feel it in the grip, but the trick is not to hold the handle too hard. It shouldn’t take too long to get up to this weight. The heavier swings can start off for short intervals and grandually phase out the lighter KB for swings. The limiting factors will be grip endurance and Cardiovascular fitness.

      Will have to start writing the weights in pounds for all you Americans ๐Ÿ˜‰

      1. i still can’t believe you can use that heavy of a bell, thats like double of what we use here, haha, i don’t think i do hold it too hard, never really paid attention i guess. so in order to build up my strength for heavier bells, are you suggesting just a regular swing for practice? i admire you so much.

        saw the video on the horizontal pushups, and low and behold i have tried that before. i like them, but i have done them only in the gym. I have not wasted money on a gym membership in about a year. Betwen p90x, insanity, walking outside and doing your workouts, there isn’t any need when i can’t afford it, although there are definately things i miss about the gym. maybe after i get a job again, hopefully in the next month or so. getting ready for the big day three weeks away.

  11. i love snatches, but now i’m second quessingmyself if i am doing them right after reading your post. ha ha, i feel like HE WOMAN WHEN I DO THESE. i NEVER DO TOO MANY IN A ROW, AS ITS A BIG MOVE FOR SURE. GETTING READY TO WATCH THE VIDEO…. HAVE FUN IN US OF A.

  12. Marianne,
    This looks like another great workout. It’ll have to wait until Monday . Sunday I rest. I think your snatches look good. Effortless. You have all the time in the world to perfect them. Enjoy your trip to America , take it all in. I don’t know if your planning to do this but a video of you and Melissa from FitMIss.TV working out would be great. You are on holiday so if you don’t no big deal. Enjoy, enjoy, enjoy!!!!!!!!

    Minnie ๐Ÿ™‚

    1. YES! Melissa and I are planning a workout together which I am really looking forward to! She will be great ๐Ÿ™‚ Thanks for saying my snatches look good – it’s reassuring that thet aren’t as bad as I think.

      Hope you enjoy this workout ๐Ÿ™‚

  13. Great workout! I’ve been doing some of your workouts since a couple of weeks and I’m loving them. I will be trying this tonight. One question: what are those shoes you have on?

  14. Marianne,
    First off I “happened” upon myomyfitness.com while doing a search for kettlebell workouts. I look forward to your “postings”. “My Nemesis” has been (and is) the Turkish Get-up! I think that I have talked myself into NOT being able to complete it without having trouble. I seem to get “hung-up” with the standing up and kneeling down portion of the movement.

    I live in Texas, I hope you enjoy your trip/visit to The States.
    Art Kiser

    1. Hey Art Kiser, thanks for leaving a comment. The TGU is “one” of those exercises too. You could practice the stand-kneel-stand exercise with the KB held overhead with 2 hands, to build your confidence, stability and co-ordination for this portion of the TGU??

      Maybe I’ll make it to Texas one day, I think I would melt in the heat though LOL!


  15. Marianne, I’ve lost 65lbs in a little over a years time. Recently I’ve found myself in my first “slump” of one week of no working out. I’ve used your videos as a jump start to motivate me back into my workouts. Your workout ethic and consistency is the motivating fuel I turn to to jump start me back into action. Thank you for all you do!!!!!!

    1. Bryan, you have done really well so far! I am glad that you find me a source of motivation, but remember it is you who is doing all the hard work, so give yourself a pat on the back ๐Ÿ˜€

  16. Hey Marianne. Looks like another great workout! It may have to wait a few days..like Brian said, it’s hot and humid and sometimes it just zaps my energy! But if i’m a trooper and get up at 5am..it’s not so bad.

    Next weekend we are doing a quadrathlon.. eat, run, eat, swim, eat, run, eat bike. Thankfully it’s a relay with a team of 4, but it looks like i’ll be eating pizza and swimming 5 laps. It’s blast tho. So i’m hoping the heat/humidity holds off. Then at the end of August is a Obstacle Adventure 5k. That’ll be even more fun! Thanks to your workouts, I feel stronger with more endurance (well, not so much the eating part..haha) So i’m ready for the challenges.

    Hey, you had mentioned you will be camping in Brown County (in the states.) Did i read that right? & When are you taking the trip?

    1. Hey Penny, I hope I will survive in the heat over there! Good luck next weekend! I will hopefully be in Brown County after next weekend, maybe tuesday or so. Not sure what the plans are yet, but Melissa and I had talked about camping ๐Ÿ˜€

      1. Hey Marianne~ looks like mid 80s(F)& approx 70% humidity for Illinois that week. (i’m assuming you are meaning Brown Cnty in IL, not WI) Perfect weather!
        ~Thanks for the good luck wish. I’m not fixed on winning. Just finishing. Since this’ll be the first go-round participating in a relay race for my kids (12 & 13)and my husband.
        Take Care.

  17. America? Will this be your first time visiting the states? Let’s see….you’re going to New York, correct? That’s the most common destination for visitors.

    Have fun! While you’re on holiday, I’ll be cursing the fact that I’m trying another challenging workout ๐Ÿ™‚

    1. No Brian, I am going to Indianapolis, Chicago and Cincinnati ๐Ÿ™‚ Going to meet some fellow Beautiful Badasses that were mentioned on Bret’s blog a while back and I am also meeting my long-time friend from YouTube, missfit.tv and now Skype, Melissa ๐Ÿ˜€

      I can’t wait!!!! Cheers

      But, I do fly through NY ๐Ÿ˜‰

      1. It’s pretty hot and humid over here in the states at the moment. Makes the workouts that much better ๐Ÿ˜€

        Enjoy Chicago! To me, it’s the best of the three cities.

  18. Can’t wait to do this one!! Woohoo!! Hey, what state in America are you going to? I hope you have a great trip, have fun and tear it up with the girls, you deserve it!

    1. Thanks Dawn, it’s was actually surprisingly good this one. I don’t know what I expected, but it really was enjoyable, even with the snatches LOL!

      I am going to Indiana and Ohio ๐Ÿ™‚ I intend to have a ball – cheers! ๐Ÿ˜›

  19. looks like a great workout. my unpacking is keeoing me from working out in a proper way. I have been just doing some pull ups here and there and I skipped rope when I couldn’t find my gymboss in the box that was labeled workout stuff. Very frustrating.
    In terms of the snatch, it looks good. in my experience that is such a technical exercise that you need to focus attention on it.
    What I do is I prepare a workout, and at the end I focus only on the snatch and I do long intervals like 1 minute to 40 second rest and 1:50 min to 2:00 minute effort, and I don’t (at this point) stress on the number of reps, but on keeping calm and staying fluid.
    I like this workout, I can’t wait to catch up again, I really miss working out and it has only been 4 days.


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