Killer Kettlebell Workout!

by Marianne  - April 7, 2010

Hi everyone,

Today’s workout really took it out of me! I like having the first part of a workout more resistance based and then Tabata Cardio at the end, using my Gymboss Interval Timer .

So the first part of the workout was based around 10 kettlebell resistance exercises. One set of each exercise was completed. If you want you can cut down the reps and do two sets of each exercise, but today I stuck to one super set 🙂

  1. Kettlebell Squat into High Rotation x 16 reps (12kg)
  2. Kettlebell Press-up into Renegade Rows x 12 reps (1 press-up to 2 rows = 1 rep)
  3. Kettlebell Reverse Lunge (right) x 15 reps (2x12kg)
  4. Kettlebell Reverse Lunge (left) x 15 reps (2x12kg)
  5. Kettlebell Sumo Deadlift x 15 reps (2x12kg)
  6. Kettlebell Windmill (right) x 10 reps (12kg)
  7. Kettlebell Windmill (left) x 10 reps (12kg)
  8. Kettlebell Single-leg Deadlift (right) x 10 reps (2x12kg)
  9. Kettlebell Single-leg Deadlift (left) x 10 reps (2x12kg)
  10. Kettlebell Push-press x 15 reps (2x12kg)

Bodyweight Tabata Interval Training. Set your Gymboss Interval Timer for 8 cycles of 10 seconds rest and 20 second MAX effort. Perform 2 sets of these exercises:

  1. Dynamic Squats
  2. Mountain Climbers
  3. Lunge Jumps
  4. Squat Jump Jumps

Now curl up and die! LOL Well, maybe not, but you’ll feel like it!

Good luck

See you soon



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  1. Just got a second 12 kg kb yesterday so now I can try this! (tried renegade rows, couldn´t move the kbs an inch while in plank position, haha! Room for improvement, to say the least…)

    1. Don’t worry Beata, it will get easier. It’s hard to get started with the Renegade row because you need stability and strength at the same time. It’s like the Single leg DL that way. Do you even have any light dumbbells around that you could practice with?

      1. GAH, way way way too hard for me 🙁

        I had to modify almost every exercise (renegade rows on my knees with 6,5 kg dumbbells, push presses with just one kb, single leg dl with one kb etcetera) and halfway through I was just thinking “I´m too weak, I suck, I´ll never get stronger”.

        And then I realised:
        A year ago I wouldn´t even be on this site
        9 months ago I might have looked at the workout and think “no way”
        6 months ago I would have tried it, but give up after five minutes
        Now, I modified and I finished and my muscles are burning.
        That´s progress!
        I´ll be as strong and cool as you before you know it 😉

        BTW, since I avoid jumping I constructed my own tabata at the end
        two hand swing x2
        right arm swing x 2
        left arm swing x 2
        vertical swing x 2

        Again, thank you for this site!
        I feel better now 😀

        1. Hey, I like that you were able to see how relative progress is and, just how we do so in MANY things. I am not as strong as I want to be, but we work with what we have. I am glad that you were able to adapt the workout to suit you 🙂 Great job!!


  2. help…… i had written down one of your workouts,
    Kettlebell Hell, now i can’t find it. If you know where it is, please give me the date on it.

    1. Oh, I have still to add the icons to the page, but there should be a symbol in the address bar to sub. Sorry, I’m new to this, so I maybe don’t understand how it all works 🙂

  3. I’m glad I got mine. And, although it is easy to adjust the settings, if you set if for 20/10 second cycles x 8, you can probably just leave it there and just repeat as necessary.

    1. Hi, It’s $19.95. It’s very easy to use. There are cheaper timers out there too, but I don’t know how easy to use they are or what features they have. I like the Gymboss because it looks good, it clips on to your clothes and has everything I need.


  4. sorry to be a bother, but i’m a little confused on the tabata thing. do you rest between each set or just keep going from set to set with no rest. i read a description on the link you sent me the the gymboss but still not clear.

    1. Hey, the tabata principle is that the intervals are 20 seconds max effort and 10 seconds rest. This pattern is continuous for 4 minutes. I set my gymboss for these intervals and it beeps after 20 seconds and again after 10 seconds (or what ever length of interval you use) so you know when to rest or move on to next exercise.

      Hope this helps

  5. Thanks for the quick reply, yes i looked at a workout of yours i think they just had 8 exercies and 10 reps per each exercise and the tabata training at the end, which i don’t think i’m quite ready for. ha ha

  6. wow, this girl is awesome. I’m still new to kettlebells, so i have to stop her videos and watch the moves before i can keep going to the next move, so consequently my hearbeat is not up as it should be. does she have actual dvd’s anywhere?

    1. Hi Tempest, I don’t have a DVD as I’m not a professional, I started this blog to help motivate myself and others to get into great shape. There are plenty of other workouts to choose from which are less challenging in the workout section. I hope you will persist, as you’ll find you will progress quickly 🙂

      As for the Gymboss Interval Timer , it’s a timer that you can set to 2 intervals or stopwatch. The intervals help my workouts as I don’t need to keep time. It also motivates me as it dictates the rest period, so I can’t slack off – which is very beneficial. Thie link will give more info.


  7. Yes, every one of your workouts is definitely a “variety” :p I am doing the Enter the Kettlebell rotation (Pavel’s book) and there are 3 days in the rotation reserved for ETK’s workout, and the other 2 days are called “variety days” because you can do whatever you want then. I guess I should have specified what I was talking about, lol!

  8. Ugh, I KNOW how frustrating it is to have accidentally deleted the end! Been there, done that so I feel your pain. This looks like a good workout, and I will do it sometime for my “variety day.” I don’t know if I can go as heavy as you did, but I can give it a go. 🙂

    If you don’t mind me asking, how long did it take you to complete this workout – not including the Tabata?

    1. Hi Melissa. Hope you’ll give it a go, it really was a great workout, my legs were sore the next day from those deadlifts. I think the workout took between 20-30 mins. It may have taken a little longer because my reps are quite slow due to the weight I was using. I like the variety day thing. Guess most of my workouts are a bit like that 🙂

  9. Did two tabata sets with the Gym Boss. Think its going to be good for home…noticed for 20 on/10 off, I should really make it more like 23 on as I’m losing a little time going from rest to get into position for the next exercise.

  10. Hello Marianne, just watched the workout. Are you sure you did the jump squats? (kidding). Just wanted to let you know that I got the Gym Boss and will give it a try this weekend.


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