Intervals Rock! Home Kettlebell Interval Training Workout

by Marianne  - May 7, 2012

Happy Nurse!

Hi everyone,

After a pretty good weekend of night shifts, I am feeling energetic and very happy to say my SI Joint is feeling better!! Like, I’m nearly completely pain-free again … Whoop Whoop!

This meant, yesterday I was able to go to the gym where I managed some moderately heavy Deadlifts, Glute Bridges, Front Squats, Bench Press and Chin Ups. Finishing off with more stretches and RKC Planks. Β The RKC Plank btw, makes my back feel amazing!

I know I was meant to upload my “Mission: Get SIJ Better” routine over the weekend, but I felt so good this morning, I thought I’d upload this workout instead. It’s more exciting anyway. But I will get the other post finished this week. Β I am also going to post my Services Page any day, so there’s plenty on the way πŸ˜€

Anyway, today’s workout is a classic Myomytv interval training design. Great for improving strength and conditioning, while remaining short and intense.

The Workout

Just like me, it’s a simple one πŸ˜‰

Set your Gymboss Interval Timer for 18 cycles of 15 seconds rest and 45 seconds effort. Complete 3 rounds of the following 6 exercises (my reps per exercise and weights used are in brackets):

  1. Alternating High Deficit Reverse Lunge (16kg for first 2 rounds, then 20kg) (10, 11, 8 )
  2. Double KB Suitcase Deadlift Burpee (2 x 20kg) (10, 12, 11)
  3. Push Press (right) (16kg) (12, 13, 12)
  4. Push Press (left) (16kg (13, 13, 12)
  5. Renegade Row (2 x 16kg) (19, 17, 18 ) – these felt great!
  6. Roundabout Swing (20kg) (30, 31, 31)

Awesome workout! Love the simplicity of this design… yet they are super effective. Great for complimenting Heavy Strength Training, or just to burn calories (if that is your goal).

Hope you all have a great day and a Happy Workout!





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  1. Pingback: MYOMY – Intervals Rock!
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  4. Wow I tried those Double KB suitcase deadlift burpees for the first time this past week and loved them! New favorite exercise…for now πŸ˜›

  5. I think your videos are awesome, I have just begun researching kettlebell workouts and I believe yours are my favorite so far. I just have to get some kb’s now!! I too would love to see a workout video done by you, starting from beginner and progressing through out. Thank you so much for your time and effort, you also look amazing!!

  6. Love this workout–have done it twice this week, as an alternate to my RKC trainer’s “assignments” for the month . . . not sure which one is worse (better?)! Definitely one to tack on the wall as a go-to!

    I used 12kg for most intervals, except for the roundabout swing, where I went to the 16kg (my usual double-handed swing is on the 26kg).

    I also modified the renegade row to a alternating bent-over row, as my kettlebells have a much smaller bottom profile than yours seem to have, and just wouldn’t stabilize to support the plank position in the renegade. What brand kettlebells do you use, by the way?

    Thanks for another great workout!

    1. What a compliment to my workouts, that you are using them along with your RKC assignments. I wish I had a 26kg – great job! You rock πŸ™‚

  7. I did this one today and though I did not use Kb for all the exercises I sweated really well !
    I don’t know what I do wrong, but pretty much every time I do swings , my end thoracic-lumbar back hurts. I looked and watched many swing tutorials and I realized I don’t hinge properly,as in I don’t push my hips back enough and with hardly any involvement of the hamstring. So once I realized that, I said to myself I will do it without the KB so that I learn the movement properly. But then If I add weight I can feel am not hinging properly.
    Are there any exercises to “train” myself for a better hinge/swing ?
    Thank you so much !

    1. Great Question! Yes there are: Romanian Deadlifts, Conventional Deadlifts, Good Mornings, Cable Pull Throughs (if you have access to a cable machine, if not you can use a band). You can also you the sit-back technique and stand with your butt close to the wall and hinge back to tap the wall with your butt, without letting the knees drift forward (trying to maintain a close to vertical shin). Then you gradually increase the distance from the wall and repeat. As you get further from the wall, you are required to hinge back more. You can do this without a weight or by doing a KB Deadlift. Obviously you must keep your entire spine in a neutral position.

      It may also be coming from the KB swinging too low to the floor, so try, as you hinge back to keep the KB really close to the tops of your thighs, nearly at your crotch LOL. If you lessen the passive nature of this section of the swing (as in you don’t just let the KB fall down to the bottom position), but rather pull it through to the wall, then you activate your lats and keep your back tight, reducing the chance of the KB drifting too low.

      If this doesn’t help, you can always use my new Exercise Coaching service, so I can see your swing and try to solve this. Obviously, this is optional πŸ™‚

      1. Thank you so much, Marianne ! I think I have a really weak posterior chain and though I do many of your workouts and include many glute bridges, I STILL have the feeling that my quads do the main work in squats, lunges etc. I sit a lot through the day, I know it is not good, but right now I am in preparation for some exams and that’s how it is. I do study off my knees sometimes :).
        I believe I have to strengthen my posterior chain properly first, so that the right muscles take the load properly for each specific exercise. I know you mentioned before of “not being too proud to go back”. I am not, I really need to have my muscles “learn” or ” re-learn”.
        I will practice the exercise you mentioned and be aware of my form all the time and THEN will try the swing again. I will let you know :). Thank you so much again !

  8. Hi Marianne,
    Just wondering if you have any kettle bell workout DVD s out I could buy. I recently bought Power behind the punch kettle bell workouts for boxers on amazon but found there was little timing or workout instruction just basic demonstrations. Your videos are actually far better as they give a start to finish structured workout.

    I am looking for something 30 – 45 min long I can put in the DVD player at home watch and copy at home.

    Thanks and best wishes

    1. This is something I have been toying with for a while now. I wonder would the demand be there for me to do a workout dvd series. It’s something I can look into πŸ™‚ In the meantime though, I have some train-along-with-me workouts in the beginner’s corner where I take you through one full round of the workout giving pointers and cues throughout.

      1. Thanks Marianne I think the demand would be there because computers can be a little temperamental at times and the screen size can require squinting. Maybe you should consider going on Dragons Den for an investment? I’d suggest the UK version for access to a massive market as the Dragons seem to invest in a lot more than the Irish Dragons who seem to just come up with laim excuses why they shouldn’t invest as they don’t have the same spending power.

        Best wishes

      2. I second this, I too would love to see a workout DVD done by you. Starting from beginner and then progressing. Thanks for all you do!!

  9. Intervals DO rock! This was a fantastic workout — I did it on Wednesday, so hump day was extra-special. I aimed at this being more of a strength workout b/c of the presses, but it ended up being pretty high on cardio/endurance as well!

    Warmed up with the Diesel Amped warmup for Shawn Phillips (found on Youtube, after I followed one of Marianne’s links about great workout videos).

    Let’s see, here are my stats:
    1. Alt High Deficit Reverse Lunges 12Kg 19,17,17
    2. Double KB suitcase DL Burpees (20+16Kg) 9, 9.5,9
    3. Push Press Right 12Kg 16, 17, 14
    4. Push Press Left 12Kg 16, 14, 13
    5. Renegade Rows 12Kg x2 : 18, 17, 16
    6. Roundabout Swing 16Kg 26, 26, 25

    HR 1.75 Sweat 1.75 Face: Bright Red
    Round 1 was a great intro where I was all raring to go; round 2 was just at my limit and had me thinking of quitting, and round 3 was just about all I could do (note how rapidly my push press numbers went down!) Its a good thing it ended at three rounds, otherwise I would have melted away.

    I also tried the AKC plank afterwards — that’s the way I should always do planks from now on!

    Thanks Marianne, that was really awesome!

    ~ Gillian

    1. Great stuff Gillian! Had you ever done RKC Planks before? I love them now! My back feels great after I do them.

      Great numbers on the lunges and PP btw! πŸ™‚

      1. The RKC planks seem to be what planks should always have been, we were just too lazy to do them that way. I mean, if you’re going to do something, you might as well get the most out of it!

        Now I am wondering on the lunges, whether you counted each side individually (that’s what I did) or if you counted a rep on the R & L as one total!

        Anyway, this was a great workout and one I think I’ll keep as a go to workout.

        Thanks for all you do!

        ~ Gillian

        1. I counted each side as 1 rep. So the number recorded is the total.

          Completely agree about the RKC Planks btw, I am always going to teach them this way now πŸ™‚


  10. Hi Marianne,
    I’m a triathlete/cyclist that discovered kettle bells only about a year ago. KB training doesn’t seem to be as big in Canada as it is in UK/Europe but it is growing. There are many KB workouts on Youtube but I discovered you a couple of months ago and you are the best. I love myohmytv. You have inspired me to buy more KB’s and I’ve quite a collection now – $$$$.
    Keep up the great work – you rock!!

      1. Marianne, thanks for your insights to kettlebells…. “LOVE EM”…. I have just started to use them in my boxing training for those i coach…. i think the idea of the interval times is that your “effort/work” should be 3 times the recovery. The benefit of intervals is derived from the recovery…. It seems to work for those i train. I hope that answers Wasim’s question…. Fanx again….

        1. Thanks Gary! Funny, I recently discovered that intervals are better adapted by changing the rest period, however I would say to start with most folk would be the reverse the rest 3x longer than the effort. Or twice the length. Say a beginner is doing 20 seconds on, then they should have 40 secs rest (although 30 seconds can also be fine, depending on the pace).

          I guess as long as you are actually recovering, that’s all that matters πŸ™‚ Thanks!

          1. And i wouldn’t disagree with you at all Marianne…. I find that different people require a little longer.. My intermediate or advanced “students” stick to the 3 times effort / rest formula…. Perhaps it’s just me being “Tough” on them…. He he he…. Thanks again, i’ll stay tuned…. great sessions….

  11. Finally did the workout yesterday. Thought I was going to die, sweating and panting all over.I had to switch roundabouts for two handed KB swings and managed only 12 renegade rows and 10 presses… Still I did the 3 rounds, yes! Kept thinking of your always encouraging words. Now I want to say thank you Marianne, you’re such an inspiration.

  12. Looks like a great workout Marianne… can’t wait to give it a shot… opened up our new facility on April 9th.. checkout our website… I have several pics up on Facebook… search for us (REV Sports Rehab & Athletic Development)… Thanks for the great workouts and efforts… FV

  13. Yay ! Love to see the ‘Happy Nurse’! From a future nurse ! πŸ˜€

    LOVE the roundabout swing – such a simple variation but so much more fun and it also helps to work on my (lack of) coordination too !

    Thanks again !!

  14. Hi Marianne,
    You look terrific! It’s so good to see you back at training. And that beautiful smile of yours, it’s like a glimpse of sunshine on a rainy day. I’ve planned to try your workout tomorrow with my 12 kg kettlebell.
    Have a nice evening.

      1. We train in KB (RKC). You are one STRONG GIRL!! Way to GO!!!! Inspiring! You are proof lifting heavy does not make women bulky!!!

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