Lights, Camera, ACTION! Kettlebell Interval Routine

by Marianne  - January 11, 2013

Time for a quick post today.  This workout was great, just what I needed to supplement a lot of high intensity training earlier in the week. Going high intensity all the time is not a good idea for your body. You need to recover and also try to provide different types of training stimuli.

Although each week I do 2 HIIT workouts, I try to vary the intensity even within those.  I was asked a while ago why sometimes I change the interval times?  Because sometimes my body needs more recovery.  If we just assume each day we are the same as before, we risk making a mistake and getting injured.  Things will never differ a lot, but even a small 5 seconds can make a huge difference to your performance AND results. It's important to listen to your body.

The Workout

I set my Gymboss Interval Timer  for 20 cycles of 25 seconds rest and 35 seconds effort --> this lowered the intensity and allowed me to focus on form.  I completed 2 rounds of the following 10 exercises, but feel free to add a third round.  My numbers are in brackets below:

  1. Thruster (right) (14kg, 16kg) (16, 12)
  2. Thruster (left) (same) (15, 12)
  3. Single-Arm Swing (right) (16kg) (24, 23)
  4. Single-Arm Swing (left) (same) (same)
  5. Super Plank Climber (12 push ups, 10) <== or do regular Plank Climbers (feet on floor)
  6. Clean (right) (16kg) (18ish, 17)
  7. Clean (left) (16kg) (same numbers)
  8. Alternating Single-Leg Hip Thrust (16, 15) <== or do Alt. Single Leg Glute Bridges, or X-Band Walk
  9. Inverted Row (12, 12) <== or do Alternating Bent Over Row, Ballistic Row, or Seated Band Row
  10. Skater Hops (didn't count) <== or do Jumping Jacks, Mountain Climber, or Burpees o_O

It was a lovely calm and effective workout. Great to do Cleans again, and I love single arm swings!!

Have a great weekend everyone!




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  1. Hey Marianne! OK, those Super Plank Climbers are a KILLER.

    I have a couple of questions for you…..

    Would you ever be interested in writing about plateaus? Or perhaps you already have and I missed it? I’m stuck on 6-8 pull ups, and can’t seem to increase my weight on deadlifts. It is driving me crazy, but I’d love to see some info on helping to overcome plateaus.

    Secondly, bridging question. I did some the other day for some ‘fun’ with my feet on a stability ball instead of on a bench. Good Lord are my hamstrings SO sore. Much more sore than if I had used a bench. But I am assuming because using the stability ball utilizes your hamstrings as opposed to your glutes?

    Thanks for all you do – your site is GREAT. 🙂

    1. Hey Gina,

      Sure, that would make a great article! I’ll need to do a bit of reading about it too, so I’ll put it on my list. I’m working on a post about setting up a balanced program, so that will be out first 🙂

      The ball will definitely work your stabilizers more than strength. If glute strength and shape is what you’re after, then I would try the exercise with you feet on the floor and elevate your shoulder on a bench. Have you tried it that way before?

  2. I see you use competition style kettlebells – do you prefer them over classic bells? I have both and need to order larger ones and really can’t decide which I like better.

    Have you tried the competition style for double kettlebell work?

    (I’m a new reader of your site so maybe you’ve covered it and I just haven’t read it yet).


    1. Hi Kris,

      Welcome 😀

      I’m so used to the Comp KBs that it feels weird using the classic ones. There is only one exception to this and that is for the KB snatch. For some reason, I prefer the standard KBs for that exercise.

      Here is a workout from back in the summer when I used 2 KBs for most of it.

  3. Great workout. Loved the variety and the intensity, the butt kicking i needed to end the weeks workouts. Just got my suspension trainer so looking forward to going back to your other workouts with suspension and giving them a proper go. Thanks again. Have a great weekend 🙂

  4. Marianne
    I have been dropping in regularly to see what you are doing. I wanted to tell you how much my wife and I love the workouts you post, very much appreciated! We use them all the time and we appreciate what you are contributing to our fitness lifestyle. Plus, you are very enjoyable to watch!!
    Love from Mission Viejo, CA.

  5. Hi Marianne. Great workout. I have a question I was meaning to ask. I notice that with your single swings, you grip with the thumb forward rather than rotating with thumb pointing back between the legs (make sense?). Is one way better than the other?

    Signed up for Get Glutes btw! 🙂

    1. Hi Penny,

      Thank you for joining Get Glutes 🙂

      It doesn’t matter which way you rotate your hand. Find the most comfortable grip and it allows for better grip endurance. Since I started doing the swing and cleans with my hand rotated that way, I don’t have as much difficulty with my forearm tendons being sore. Facing the hand this way may also allow the shoulder to stay in a better position.

      Try it and see what you think.

  6. Thank you for a great workout, Marianne! I really liked that one. I will try those Thrusters tomorrow, they look fun. I also like the Cleans very much, but my underarms get blue from bruises. It doesn’t hurt so much though, so I don’t really mind.
    Have a nice weekend, kind regards from Kirsten

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