Get Your Fire Started | Full Body Kettlebell Home Workout

by Marianne  - August 22, 2012

Hi everyone,

So it’s been a while since I posted a workout. Sorry about the wait, but I have been preoccupied with getting my New Project up and running, and I have been making a real effort to balance my work life and play life.  Because I enjoy my blogging and Personal Training so much, I have the tendency to spend too much time networking online and not enough time nurturing my offline relationships. So this is something I am changing.  Not only am I setting myself work hours for my online stuff, I am setting myself days off. Imagine that!

The other thing that is happening is that I am finally reducing my nursing hours from 3 to 2 nights per week to help reduce over all stress on the work-life front and give me more freedom to boost my Personal Training Projects.  There are so many things just around the corner that I am so excited about and can’t wait to share with you. If I could be more specific, I would!

Speaking of projects, I have had countless requests for a post on my mobility drills and more info on my spinal movement “rehab” I have been talking about.  I am waiting on the publication of an excellent article by Dave Dallanave on this topic (an article he privately sent me a month or two ago as a way to offer his help to my SI Joint situation). I want to use this article as a reference, so I’d rather wait until his article is posted 🙂 But I will get all the info together for you, so you can all decide for yourselves if the same drills will help you.  In other words – I’m on it 😀

Now onto today’s workout!

The Workout

Couplets Couplets, glorious couplets!  I love em!

There are 5 couplets and I aimed to perform 2-3 rounds of each before moving on to the next one.  In reality, I performed 3 rounds of the first couplet and 2 rounds of all the others (except couplet 3, as I explain in the video).  Some couplets are more strength-focused (with set reps) and others give you a blast of conditioning/cardio type exercises (intervals).

For the interval-based couplets, set your Gymboss Interval Timer for either 4 or 6 cycles of 20 seconds rest and 40 seconds effort (or what ever times you prefer) and complete the said rounds.

Couplet 1

  1. Good Old Goblet Squat x 12 – 15 reps (24kg)
  2. Diamond Push Ups x 12 – 15 reps (15, 12, 12)

Couplet 2 (intervals 20/40)

  1. Burpee (minus Push Up) (16, 14)
  2. Two-Handed KB Swing (24kg) (27, 28 )

Couplet 3 (only demonstrated the first exercise due to SIJ Pain)

  1. Single-Leg Deadlift (right and left) x 12 – 15 reps each leg
  2. Double KB Bent Over Row x 12 – 15 reps (2x16kg)

Couplet 4 (intervals 20/40)

  1. Side to Side Bench Jump Overs (about 48 – 52 reps)
  2. Dynamic Squat (30, 30)

Couplet 5

  1. Side Bends (12kg) x 12 reps each side
  2. Plank Climber x 40 seconds (didn’t count)

This was a good workout today. I found couplets 1 and 2 the most challenging! I really like the Diamond Push Ups!

Hope you all enjoy it and I’ll be back soon with more 😀




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  1. Pingback: The Advantage Of Kettlebell Workout Routines – Kettlebell Training … | Kettlebell
  2. Marianne you have great work outs. You motivated me to increase the weight of the kettlebell. I was stuck at 30 lbs about 16kg right, but I have now cranked it up to 45 and 50 lbs. After seeing you handle heavy weights, I decided to step up my games.

  3. What a workout! I’m exhausted and completely out of shape but hey isn’t that why I started this process?
    I only managed 3 couplets.

    Couplet 1
    Goblet Squat (16,11) (4.54 kg lol gotta start somewhere and it’s my only KB at the moment)
    Knee Push Ups (13/9)
    I got mixed up here and did each exercise twice in a row instead of alternating.

    Couplet 2 (intervals 20/40)
    Burpee (minus Push Up) (8, 6)
    Two-Handed KB Swing (4.54 kg) (24, 25)
    The burpees really kick my butt wow!

    Couplet 3
    Single-Leg Deadlift (12) reps each leg
    KB Bent Over Row (24) reps each arm (4.54 kg)

  4. Awesome workout! Love the mixture of strength, cardio and balancing (need serious work on my single leg deadlifts lol). Thank you so much for this website. I mix this up with my crossfit workouts at the box and its great to know I can get an ace workout in at home when I’m just too tired to face London commuting to crossfit classes after a long day and I’ve made such progress overcoming my injuries from the army with this. 4 stone lost, 2 more to go but already confident in a bikini lol. Please keep going, you’re an inspiration to us all!

  5. Great workout Marianne!
    I’ve been training with kettlebells for a few years now and I’m loving the different variations you put together! I enjoyed the couplets, especially because once you do three rounds you don’t have to go back to that same exercise again. The variations of your exercises always give the workout a great balance – I’m starting to be creative and using some of your key exercises with my own to make some great mashups!
    The one-legged deadlifts were killer!
    Thank you for your dedication to your blog – keep it up! 🙂

  6. So glad you invested in a Jungle Gym. I love mine and often use it to do a quick warm up. I totally understand what you mean about nurturing your offline life. I now vow to not turn my computer on each Sunday. I realized recently for the past year or so I’ve been working 7 days a week. Bad girl!

    You are just blossoming everyday, lovely friend. So proud of you and all that you do!

  7. Hi Marianne,

    Do you have any posts on how you got into fitness and how you progressed to train as an instructor in kettlebells and weight lifting?

    If not, do you think it might be something you’ll write in the future? I’m always interested in things like this and I really, really admire how you’re trying to merge your work with something you have such enthusiasm for. Can’t wait to hear what the future holds for you with the new project and travels and good luck with everything. x

  8. Hey Marianne!

    Paul here 🙂 Great workout, I love kettlebells and your different couplets provide some superb variation!

    Excellent vid and don’t worry about getting tongue tied! 😀

    Have a great day!!

  9. Hi Marianne,

    This new work out looks great, going to give it a go tonight

    I just wanted to say thanks to you for all your work outs… I was lacking enthusiasm until I found your site and since then, I’ve joined a KB class (mainly to check my form was good) and then doing your work puts a couple of times a week at the gym…
    You have inspired me to keep going ( I’ve lost nearly 5 stone now but was losing enjoyment of constant spinning classes etc) and I know that I will get to my goal weight and have a sexy set of arms before the year is out if I keep working at it…

    So thank you… You are truly inspiring

    (but not for those gorgeous choco/coconut things u posted on Facebook!!! Lol)

    1. Wow! 5 Stone??!! That’s awesome, well done! Don’t give in to the choco/coconut macaroons! I ate 6 of them! Not good 🙁

      Keep up the great work Nicola!

      1. I swear they would be more calories than I usually consume in a day for one but they look LUSH!!! 🙂

        Just got back from doing this workout and man!!!! It was tough but feeling awesome now… Those dynamic squats give u serious quad burn!!
        Loved it!!

        Thanks again xxx

  10. Thanks Marianne! This one was really nice! I did 3 rounds of each couplet and it took me about 45 mins. The third couplet took the longest, as i had trouble with my right side on the DLs (SI joint – you know how that is 🙁 ) Couplet #2 made me want to cough up a lung! 🙂 (especially doing 3 rounds of them)

    Yay to glorious couplets! 🙂

    Surrey, BC Canada

  11. Your couplets make my day! (Is that weird to say? haha!) Im gonna try this one out tomorrow morning. Sounds so fun!!

  12. Great combination of movements, I really enjoy your workouts and the fact that your kettlebell form and technique is so good. I dont like seeing videos and bogs where they are demonstrating in correct form and technique..awesome job I look forward to more! 🙂

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