Killer 15 Min Supplement Workout | Kettlebell Interval Training

by Marianne  - September 12, 2012

Hi everyone,

Well, what an exciting few days I have had!

The most exciting thing has been training with the one and only Steve Cotter here in BELFAST! After me thinking the next time I would ever get to train with him would be across the pond, I was very pleased to hear he was coming my neck of the woods! I learned so much from him and I was blown away (again) by his quiet demeanor and humility.  He has no ego, he’s just honest, and real!  I highly respect that, especially in someone so well known!

So I learned more about endurance Kettlebell lifting and also loads on agility, mobility and flexibility (aka – my weaknesses).  Now I can pass on what I learned to my own clients and improve these things in them too!

Actually, I am still pretty sore from the training – because I am simply not used to moving as much, in as many different directions. We tend to get stuck in this thinking of strength training being a static or one-directional activity … I am now changing my thinking and believe we should be strong in all directions and have great flexibility as part of our strength.  Strength is important, but it’s not much use on its own!

Moving on, I have successfully made it through the first week of my Pledge/Challenge/whatever and I have been doing quite well overall. Though I have tripped a few times, it’s nothing major, so life goes on.  I have also fallen in love with my new slow-cooker – I have used it nearly every day this week! Lamb, pork, chicken, more pork and duck have all been experiments in that pot … mmmm!

My clothes fit better and my weight is down 2lbs since the same day last week. Plus, I feel more relaxed about things again. I have also managed to do my daily walks – no matter the weather, and even got an unexpected walk on Friday when my car broke down about 1 mile from home! It was  beautiful day, so that was lucky!

The only thing that hasn’t gone to plan is my strength workouts. I did 2 lighter ones at the weekend instead of 1 heavy. Then, the last 2 nights my sleep has sucked, so I have only managed my walks (and the masterclass with Steve).  Tomorrow I hope to make it into the gym for a training session.

ANYWAY – this workout was from last Wednesday/ Thursday. I meant to upload it last week, but I just didn’t get the time.  SO here we go now …

The Workout

(The talking at the end was in response to concerns about my 30 day challenge. I filmed this last week, so that was still relevant at the time)

Easy peasy 3 rounds of 5 exercises … haha! Easy my arse!

Set your Gymboss Interval Timer for 15 cycles of 20 seconds rest and 40 seconds effort and complete 3 continuous rounds of the 5 exercises.

  1. Stand-Kneel-Stand (right) (16kg) (13, 13, 12)
  2. Same (left) (16kg) (14, 13, 13)
  3. Two-Handed KB Swing (24kg) (28, 28, 27 )
  4. Renegade Row (2x16kg) (14, 15, 14)
  5. Dynamic Push Ups (12, 12, 10)

Oh boy! My numbers have gone down! I’m happy that I did the workout, but I was a little disappointed in my numbers! I will repeat this workout this week and see if things have improved.  It WILL get better!!

You know, I am sitting here rubbing my eyes because they are so heavy from the crappy sleep I have had! It really goes to show how important QUALITY sleep is! I may have been in bed for 8 hours, but it took me over an hour to actually get to sleep (very unusual for me) and then I kept having crazy dreams and waking up!  Just because you are resting, doesn’t always mean you are recovering – so bear that in mind before you train each day – ask yourself how recovered you feel. If need be, skip your heavy workout in favor of some walking or light cardio.

Have a great day!




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  1. That is awesome getting to train with Steve. I’ve watched a bunch of his videos. He’s crazy good, not to mention strong! The power of kettlebells 😉

  2. Marianne – thanks so much for awesome workouts! I’m looking into purchasing a few kettlebells and I’m wondering if you recommend the competition or cast iron variety? Also, I was thinking of getting one of each size (8kg, 12 kg and 16 kg). Do you think it’s better to have 3 different weights or to get a pair of the same weight and then1 additional kettlebell? Thanks so much!

    1. Hey Michelle,

      My advice is to buy different weights first. The reason is single exercises come first, then doubles are a progression. Plus if you double up, you double the weight, instead of progressing by 4kg (with might be 50%, 30% or 20% more weight, rather than 100%). And most of my workouts are suited for single KB use – any double exercises can be swapped for a single one.

      Hope this helps 🙂

  3. Thanks a lot for useful advise! By the way, I tried to log in to write an introduction on the forum, but I was not able to because my userword was inactive. (I made a registration request about one week ago.) Maybe there are some technical difficulties? But please don’t stress about it, I am not in a hurry and it’s not a big deal. Thanks again for inspiring a lot of people! Have a nice evening.

  4. Hey Marianne, I’ve asked you about your SI joint pain before, but as mine is getting worse and worse I was just wondering what you do for pain management. I feel like I’ve tried everything from the chiropractor/physical/massage therapy to lots of ibuprofen, tylenol, aspirin… none of it helps. I’ve come to a point where I am sleeping alot because the pain makes me so tired during the day. I am not getting work done and I find it hard to go have fun with friends. and I am having trouble going to the gym, plus I’m worried lifting heavy, things like deadlifts, squats, and lunges might be making it worse. What do you do to help relieve the pain?

    1. Jackie,

      Sorry you are in so much pain!! It sounds like you need to rest the joints and let them settle. Have you been diagnosed as having SIJ Pain? I take Volterol for inflammation pain; but rarely now I am back on my Anti-TNF Therapy. My pain is back to its baseline and I can manage most things as normal.

      I’m just worried that it might be something more than SI Pain. You might need a scan to really see what’s going on.

      Also, lay off any single leg movement and rotations for a while and see if that makes any difference. Just keep the hips and low back mobile.

  5. Hi Marianne,

    I just started doing some hot yoga – excellent for flexibility, and seems to have many other health benefits.
    Have you thought of trying this for yourself?


    1. I love hot yoga. I tend to do it during the cold months. it is really tough at first,but I love the challenge of being in a hot room. I love that it gives you a work out as well as clearing the skin.

  6. hello again this one really inspired me to take it one notch up. My challenge is going well.
    I did the same 15 at 20/40 as you but changed a couple of things. lots of core work in this one.
    1. step ups on chair with 12 kg first round and the8 the second and I raised leg at top.
    2.plank climbers no score
    3.renegade row with 2 12kg
    4. walking lunges 2 12kg
    5. dynamic push ups. I like these and they kick your butt!

    5 chin ups the last 2 I didn’t go all the way down, but I am improving

    20 minute run to finish this awesome workout . I really sweat a lot!

  7. A great workout — glad it was short! The only thing that was relatively easy for me, was the pushups! it’s a love/hate affair with those SKSs!

    I’m jealous that you got to take a class from Steve Cotter! He’s amazingly creative in his approach to Kettlebells.

    Btw, Pavel has split from his partner John Du Crane and Dragon Door. I am guessing he will come up with a competing certification system. Not sure what that means for RKC, though there are still RKC classes scheduled through the end of the year. Since RKC is pretty much the standard, it will be interesting to see what happens.

    ~ Gillian

    1. Think it’s safe to say that there’s a lot of love/hate for S-K-S’s 😉

      Hmm, I do wonder how that RKC situation will turn out. Wonder did Pavel and Du Crane have a fall out? I didn’t hear what the reasons were that he is leaving. Did you?

  8. Hey Marianne, so sorry for the double post but i had a quick question. But if you are squatting, lunging, SKS or anything..Is there any difference between holding 2 bells in the rack position as opposed to 1 bell goblet style?

    Just curious!

  9. Hi again, and thanks for another inspirational video! I read your tip above about building endurance with a lighter KB. How many reps or for how long time do you suggest one should stay with the lighter KB, before trying a heavier one? I really appreciate what you are doing. Have a lovely day, kind regards from Kirsten

    1. Well, to use the single arm swing as an example: With good form, you should build up to maybe 2 mins each arm. Same with the clean, and push press/jerk. But, it also depends on the time you have to spend training. If you have good form at lighter weights for 15+reps, then I could tell you to get a heavier KB and do less reps (like conventional methods suggest), but for the swings and more ballistic movements, then going by time, might work well too. It’s just another way to train. Endurance should not be ignored (even though I don’t always practice what I preach, I am aware that I have many things I need to work on).

  10. Wow! He is one of a few people I’d like to meet and train with in the kettlebell fitness world. Pavel Tsatsouline RKC, Valery Fedorenko AKC WKC, Anthony Diluglio Art Of Strength, Michael Skogg Skogg System, and last but not the least you. Hopefully I can get certified with RKC and WKC. I’m still new to this whole kettlebell fitness and I’m completely addicted to these workouts. Maybe by next year I can be strong enough to get certified. In the meantime I will keep following their workout videos.

    1. That is a great compliment, thank you! Keep up posted on your Kettlebell journey 🙂 And I will try to keep passing on what I learn. One tip is to build your endurance with a lighter KB and each time try to increase the length of time you can swing, clean, press etc, then eventually try a heavier weight! Through the whole Masterclass with Steve, I was using 12kg. While it didn’t feel taxing at the time, the next day my hamstrings and shoulders were pretty sore – so even though I didn’t feel exerted, I was obviously still working!


      1. yep, that is how I workout with the kettlebells and my endurance is pretty good at the moment. I can really apply it to sailing too.
        and it changes the way you think and feel, you become more positive and forward thinking.

  11. omg! I cannot wait to hear more about your training session with Steve Cotter. How awesome. I would love to learn how to improve my flexibility and mobility overall. Amazing workshop I am sure.

    great workout combo too. Keep em coming!

    Congrats on your 30 day challenge too! Sounds like you are doing awesome=)

  12. Great workout!! Inspiring, as always. I learn something new every time I watch one of your videos!
    Thank you! My gym is going to start suspension training ( like jungle gym?) and boxing! Should be fun, I don’t usually do classes, but this sounds like fun!!!

  13. Oh Marianne,

    I’ve been following you for months it seems, watching how your form (and tone) has improved with the kettle bells (although a complete amateur myself)

    May I just say:

    1 – You are an inspiration to so many people! Fantastic that you have this resource and I wish I’d been aware of it years ago.

    2 – You have a beautiful accent!

    Keep your chin up – you are doing such wonderful work – both in the NHS and on this medium.

    Kind regards – John

  14. you’re too hard on yourself, really. If you havne’t been doing kettlebells that much lately, they are bound to go down. At least you are making a effort…. i hate stand kneel stands, and can only do them without weight, i feel ashamed to say that. but it’s true.

      1. I also dislike the stand kneel stand, but it is because it reminds me of being forced to go to church as a child. I usually do something similar like step ups on a chair or I walk up stairs with 2 kettlebells.

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