Kettlebell Home Conditioning Workout Routine

by Marianne  - October 23, 2012

Hey everyone.

Firstly, thank you to everyone for helping me reach 10,000 subscribers on my Youtube channel!


The other day I was messing about on the computer trying to create more workout slides for posting on Facebook and for me to use in a special collection I want to put together on the site.  After I posted the picture below, I got a few comments asking what some of the exercises look like.  What better way to demo the exercises than by actually doing the workout myself and filming it.  So, here is another killer workout!

The Workout

The handy photo-slide explains the workout today!

Here are my numbers (reps and weight used):

Quad 1

  1. 16kg (18, 17)
  2. Same (18, 16)
  3. 20kg (33, 32)
  4. Didn’t count

Quad 2

  1. 16kg (16, 13)
  2. 16kg (15, 13)
  3. Same (same)
  4. Didn’t count

Quad 3

  1. 12kg (21, 18 )
  2. 20kg (28, 29)
  3. Didn’t count
  4. (11, 11)

That’s it for today everyone. I will leave you with a little challenge I have set myself.  In the video below you will see 2 different sets of me swinging 2x20kg by 8 reps each time. I REALLY want to get 10 or even 15 reps soon, so I will be working on these HEAVY-ASS Swings every day. My goal is to swing the 2x24kg by 10 reps.  We will see!

Next post will be the LONG AWAITED hip mobility “drill”/ advice.



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  1. Hi Marianne,
    Your site is awesome! I’ve been looking for some decent core and conditioning training to help with my training for the Ironman and your site is full of excellent information. I’m sure improved core strength will help me be able to run faster off the bike – only one way to find out if it works 🙂
    Really, very well done!

  2. Hi Marianne,

    I finally took my time to take a really good look around your site, I saw some of your videos a few times before but I didn’t see it with as much depth as I did now. You have a lot of amazing info and workouts here, you’ve got quite an amazing blog and I just wanted to stop by and say Hi :).

    1. Hi Tatianna! Great to have you stop by 🙂 I appreciate your kind comment. I have also stopped by your blog too and I think you give out great info and advice for people! (

      I like to see online trainers that do great work 🙂


  3. hi marianne

    thanks for showing me how good kettle bells are absolutely love your vids and the routines…..i am waiting for a gymboss to come and i will be away also just subscribed to you on FB…i have lost two and a half stone in the last 8 months on the cross trainer, rower and bike and all the time the kbells have been there not being used…till i saw your vids. i think i am over training but with me losing the weight(1 stone to go)hb pressure gone,high cholesterol gone and type 1 diabetes gone i dont care thanks again.

  4. Hi Marianne, just noticed during your heavy ass swings vid, with the double KBs, you have your palms facing each other meaning the KB handles are in the vertical position. I’ve been trying to up my volume on heavy swings as well, but I’ve always done them palms facing downwards, knuckles to the ceiling. Any reason for having the plams facing together? Thanks in advance.

    1. Hi Mike, I like that you noticed this; very observant! I started doing this to save my forearms! It has also helped me to pack my shoulders more and save my grip. Steve Cotter taught me this method as an option to try. It might work better for you, or it might not – each person will have their own preference, but I now use this grip for single arm swings and cleans.

      Hope that helps. 🙂

  5. hey marianne awesome workout will do this tomorro cant cant wait. i have serious doms today so i thimk lazy 30 mins on treadmill or trampoline for me(weather is good here this morn at the opposite end of ireland).

    marianne i found out the problem to my severe bloating i know u wont remember but posted comments about it in june just before my 40th.( i also wrote under jens blogg wat do u eat a peak into lives… you featured in it) its a medical problem that was missed and funny thing is a gal can think she s healthy by eating all right foods Most of the time but she really aint.

    it was discovered in august hence the lack of motivation and problems facing the gymn. im gettin back slowly, and have more off days than on, but some is better than none and this is currently the best i can point lookin at wat i could do before when i need to focus on wat i CAN do now….

    1. Hey Bug,

      Sorry to hear the problem was not as simple as we first thought, however at least you know what it is now 🙂

      I’m happy that you have reached this mind-set of focusing on what you can do. Keep it up!


  6. Holy Hell.. are you trying to kill me?!

    I don’t know why but this one was tough tonight. Not sure, but i’m blaming it on the weather!(rainy/foggy)and the fact that I workout outside in the garage.(excuses excuses..haha) It wasn’t so much the strength part of it as it was the Cardio! Very Challenging! Loved it! (& cursed it!)But thankful at the end for you pushing me and challenging me! And I mean this because I debated even doing the workout tonight. I was >thisclose< to saying aaah, to heck with it. But the more I thought that way, the guiltier I felt.. SO i bucked up, changed my clothes and completed the workout! Now I feel better 🙂

    I did make one change ~ Instead of the one-arm rows, I did the KB Snatch, as the rows are in tomorrow's workout.

    Congrats on the 10,000+subscribers! So Cool!

    Thanks Again!

  7. Loved (hated!) this workout! It was a killer! Going to incorporate some of it into our bootcamp workout tomorrow. Our clients are in for a surprise! Thanks for all you do- your site and workouts are awesome!

  8. Hi Marianne,

    great workout!! I like it because it’s varied and tough, with lots of different exercises and an interesting new combination.


  9. Congrats on the youtube goal! thats amazing. Just goes to show, when you post good info, people notice=) Great workout too..thanks for the video. Had a question, how many times a week do you do conditioning circuits? They are my favorite way to train but since Im trying to put on some msucle and get my numbers up, Ive been lifting less reps and higher weight. But I was hoping I could put some workouts like this in too without overtraining. They are just so fun!


    1. Chrysta, I do conditioning type workouts about 2 or 3 times per week. Sometimes I will add 20-30mins of the stairmaster at the end of my gym workout. For someone looking to put on muscle, I would recommend limiting the cardio/conditioning training to short bursts or only 2 per week.

      Hope that helps 🙂

  10. I’m a little confused, do I perform the first exercise and rest 20 seconds and perform the second exercise or finish Quad1 then rest then repeat Quad1 before moving Quad2? Thanks in advance

    1. Hi James.

      Quad 1: Perform each exercise for 40 seconds, then rest for 20 seconds. Do Quad 1 twice. Then repeat the same idea for each quad 🙂 Complete 2 continuous rounds of each quad (8 minutes of work), then rest longer before moving on to the next Quad.

      Hope this helps.

  11. Congrats Marianne for the 10.000 subscribers on YouTube. For your work, effort and inspiration 2 us you deserve every one and much more:)
    …a killer workout, Thanks!

  12. Loved and hated u for this one last week Marianne but watched the vid and decided to give it another go tomorrow… My hubby is off work too so will take him to the gym and blast this out before we hit the cinema… Won’t feel so bad having an ice cream then!!! 🙂

    P.S… 2 x 24kg?! You are a beast!!!! Xxx 😉

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