Full Body Sweat Attack Workout

by Marianne  - October 26, 2010

Hi everyone,

I have limited time today to type up my workout, so I need to get straight to the point 🙂

It’s a brutal body weight workout with 10 exercises. To increase the challenge I increase the effort period to 1 minute and the recovery to 25 seconds! You have to try this workout, it was GREAT! 25 second might seem like too long to some, but believe me when I say, you will benefit from a proper recovery as you will be more likely to put all your effort into the next interval and so on. No point in reaching failure too soon.

Below is a list of the exercises and my reps (in brackets). Also in brackets is the type of exercise : cardio (c), resistance (r), strength (s), core activating exercise (cae), plyometric (p) or stabilising (st).

The Workout

Set your Gymboss Interval Timer for 20 cycles of 25 seconds recovery and 1 min effort. Try to maintain a pace that you will last the entire minute. Max effort is not necessarily the speed, but it could be the reps, or the endurance you put into play, as this also take max effort – for me anyway. The sweat was pouring off me. Here are the exercises:

  1. Squat – Reverse Lunge and Kick Combo (right) (r,st,c,cae) (16,18)
  2. Squat – Reverse Lunge and Kick Combo (left) (r,st,c,cae) (15,18)
  3. Push Up – Squat Thrust – Diagonal Knee Tuck Combo (s,r,c,cae) (13,11)
  4. High, Side Step Up (right) (c,r,st,cae) (26,23)
  5. High, Side Step Up (left) (c,r,st,cae) (25,23)
  6. Bench Jump Overs (c,cae) (60,52)
  7. Two Sumo Squat Jump Burpee Combo (c,r,p,cae) (12 1/2, 10)
  8. Elevated Plank Climber (s,r,cae, and a little c)
  9. Evil Jumps (c,p,r) (19,15)
  10. Mountain Climbers (c,cae) (84,75)

This is one of my favorite workouts lately as it really push me and I got a great buzz from it. I hope you all enjoy it as much as me, and will let me know what you think.

For those of you who have been waiting patiently for my cool down video, I finally filmed it after this workout and I will post it later in the week, so tune in again for that one.

Until next time, take care.




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Cool Down and Stretch Routine

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  1. Ack! Tuesday I did the Ultimate Body Buster you recently posted and Thursday I did this one. I used to think that working out at home wasn’t as good as going to the gym, but with your body weight workouts I know that is NOT the case! Whew! I love kettlebells but don’t own any so I have to go to the gym. Sometimes I just don’t have the time to go so sweat-fests like these are awesome to be able to do at home. Thanks, as always, for great variety and true challenges!


  2. Umm , WOW! This was an awesome sweat fest! I did this one last night. I have been incorporating your workouts into my training and I am on a mission to complete all of the workouts on the site now that I have so happily found you 🙂 I truly enjoy the format of your training and obvious thought behind it. Thanks so much!

  3. This is the first one of yours I have done. I do alot of the Bodyrock.tv ones so I love the online/at home stuff. I was looking for some other options and came across a review of your site. They said you were incredible so I decided to try today. I’ll definitely be back! It was GREAT and very difficult..which I love. I posted it on Facebook and bragged. THANK YOU!

    1. Hi Laurie, thanks for visiting and I really do hope you will continue to drop by 🙂 I hope my workouts will provide you with a good supplement to bodyrock’s. Of course I am bias, but you will see much better results if your lift more than you own bodyweight! I have found that I am stronger and have more stability now that I lift weights. Don’t be scared to branch out and try something new. Bodyweight workouts are good, but KB’s and lifts will engage those muscles more.

      Thanks for spreading the word!


  4. I’ve just started to get back into working out…after 7 years!!

    I found your site after searching for some kettle bell workouts. And I am SO glad I did.
    Your workouts are amazing. I did this one today, as best I could. And even though I could barely make it through, it has totally inspired me!!!

    Are there any that you recommend for someone just getting back into thing, or just any of them at my own pace?

    Thanks so much!!

    1. Hi Stephanie, welcome to my site, I am glad you have started training again. I hope my workouts aren’t too scary! Just do what you can really and use a weight that is comfortable.

      A good one to start with is Lady Marmalade Meets Kettlebells as it has more foundation exercises that are easier to master. Or you can jump right in to my current ones and do as much as you can 🙂 Up to you.

      Let me know how you get on.


  5. Hi,
    my first comment, uh i feel ever so silly!
    i came to your site after buying a kettlebell and was looking for good workouts to do at home, and i must say you keep inspiring me to push harder, hust the kick in the butt out of my comfort zone that i needed!!
    i will confess i am still crappy at it, but we all got to start somewhere!i only do exercises with 2 kettlebell, one 4kg the other 8kg, and still i haven’t mastered the snatches with the 8 kg one(:(), so any advice will be very appreciated!
    second advice that i am going to ask you, i was thinking of expanding my very limited fitness instruments collections (with is really poor, only gymboss timer weights and kettlebells really!) and after seeing your indoors workout i thought of getting myself a reebok deck!would you recommend it?or do you think that something else would be more beneficial to a beginner?
    thank for my attention, sorry i do tend to talk too much in real life, and now i think i even write too much!
    thanks for the inspiration, and i love that you look a 100% real and not intimidating as some youtube “fitness personalities” are!



    1. The snatch is a tough exercise to perfect, I still don’t get it right. It’s one of those questions I’ve been asked a lot. I have referred people to this video for the best explanation I could find.

      The Reebok Deck useful, but by no means necessary as I managed most of my workouts without it. It is only personal preference that is all for some of my workouts I used it and my bench. But a chair can often be used instead. I am glad to hear you are finding my workouts useful. Just do what you can and you will soon improve with practice (like most things in life). I am still learning too 🙂


  6. Another great workout Marianne! I have to admit, I was running short on time this morning and was tempted to either shorten the intervals or cut a few of the exercises to fit it into my schedule a bit better. (I also think I was looking for an excuses to get rid of the mtn. climbers:) ). But I resisted the temptation and did it as designed and got a great workout. It was a great way to get in a longer workout but keep up the intensity!

    1. LOL, I was thinking about you when I was doing the Mtn Climbers, I knew, if you saw the workout, you’d be dreading them – especially as they were right at the end LOL!
      Glad you made it through, was a really good workout set up, I like that interval format.


  7. I just finished this workout and boy am i sweating!!!! very good workout though. now i need my oatmeal!!!!!my scores are not as good as yours but good enough!!!This beats P90x!

  8. Im always excited when I check your website and there is a new workout posted! Can’t wait to try this one tonight!!

  9. Oh, and this plank climber exercise, I once saw someone doing it, but he/she (don’t remeber) called it suicide push up, I think it is a funny name and I’m using it instead 🙂

    1. Great name, although maybe I can add it to my catalogue of “Evil” exercises and call it the “evil” Push Up LOL – It can join the Evil Jumps and Evil Burpees 😉

  10. Hi Marianne,
    This looks intense,going to do it tomorrow morning. These are the types of exercises I dont care for but I do them anyway. These are the ones I have to get better at. This will be a challenge and I accept !!! I Did the 500 rep workout today using the 8kg KB so I could practice my form. It was a killer but I loved it. Thank you.
    Minnie V

    1. Nice 🙂 I hope you will try it and take it as a challenge. I didn’t think I would enjoy this workout as much as I did. I really put everything into it and was busted!

      Good luck 😉

  11. Marianne,
    it was fantastic workout, I enjoyed it a lot maybe because was so excited about doing it. At first I thought the rest intervals might be a bit to long and at the beginning, the first 3 or 4 exercises it was, but the second round- it was completely different story 🙂 Sweaty but very enjoyable and one of my favorite exercises was at the end so I had something to look forward to.

    my reps:
    1. 15, 16
    2.16, 17
    3.13, 13
    4.28, 27
    5.28, 27
    6.55, 45 (not sure, lost the count)
    7.16, 14
    10.55, 60 (left+right as 1)

    Thank you!

    1. Glad you liked it, great scores! You can always play around with the intervals, I just know my own recovery capablity, and that 25 seconds was just enough for me. I started noticing about the same stage as you LOL


  12. Just copied the exercises into my pink workout book and will to do it latter. I’m super curious how it is going to be but a little scared at the same time. It doesn’t look innocet even on paper.

    1. Hi Jussa, thanks for being curious and, a little fear is good too 😉 It is anything but innocent LOL good luck with it – let me know how you get on?


  13. Hi Marianne,

    I can’t wait to try this workout. It looks great but brutal! Since I don’t have a bench what can you recommend as an alternate exercise for the bench jump overs?


    1. Hi luv2bfit, still loving the name 😉

      Becci left me a comment on my last workout saying that she substituted the bench jumps overs with pike side to side jumps. Bascially the same thing, but from the floor. Just imagine there’s a bench 🙂


      1. Thanks Marianne! I suppose I could also put my hands on a chair and imagine jumping over a bench as well.

        Keep up the great workouts!

        Thanks again!

  14. I really needed a new torture challenge. will try this tonight, I do have to say that I am a bit scared of the pain, but I must try this.

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