Kentucky Fried Marianne | Metabolic Conditioning Exercise Routine

by Marianne  - May 2, 2013

Hey all,

Right now I am in Paducah, Kentucky with Ms Nia Shanks and the weather is fantastic! The weather on my trip has made me so happy because the last few months back home has been freezing! 🙂 However, looking at the forecast for Kansas City, (where we’re attending the Fitness Summit), it might get SNOW!! But I am sure it will still be an amazing trip 🙂

My time in Phoenix was great. Bret Contreras conducted EMG experiments on me while I did various lifts and we got to train together at his friend’s amazing home gym. I will post more about this later … and I have a training video from our last session that Bret kindly put together.

Diana (Bret’s GF), Bret and myself


Diana and I at the top of Camelback Mountain in Phoenix.


I am so excited about the next few days. I will post more about my trip next week when I get home. For now, I’ll leave you with this very simple, very quick workout.


The Workout


1) Reverse Lunges: 3×8-15  (I started with 40lbs and then added one 12kg KB and finished with adding 2x12kg KBs) (my reps: 15, 12, 8 )

2a) Burpees: 3×10

2b) KB Swings: 3×15 (I did double swings with 2x12kg)

The heat made this workout twice as hard! The weighted vest added a new feel to the lunges because of how the weight is distributed… It felt more challenging IMO.

Okay, everyone, that’s all for now.

Be back next week 🙂


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  1. Nice work and it looks like you are having a great time in the USA.
    love the photo of you Diane and Bret. I will try this workout tomorrow since I am still recovering from yesterdays workout.

  2. Glad you are having a good time. It’s beautiful in the gorge. Just planted some rasp plants!
    And did an interval jog/walk. I love spring and summer!
    Thanks for the workout!

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