No Journey’s End | Kettlebell Interval Routine

by Marianne  - January 17, 2013

Hey all,

It’s 12.30 in the morning and I am just starting to type this up!  Guess I should reassess my time management.

Well, I shall keep this brief, just like I did in the video.  It’s funny how some people on YouTube feel the need to complain about how much I talk.  I like to provide the same information (near enough) for the viewers who don’t visit the site, as those that do. I want people to learn the “why” behind some of the things I do and learn about safety etc. It won’t apply to everyone, but there will be many people who need a little extra understanding of the workouts.  That said, I will try not to go on and on and I will ensure I still show plenty of the exercises 🙂

The Workout

Set your Gymboss Interval Timer  for 21 cycles of 20 seconds for rest and 40 seconds for effort. Complete 3 rounds of the following 7 exercises:

  1.  Stand-Kneel-Stand (right) (16kg) (14, 13, 13)
  2. Stand-Kneel-Stand (left) (16kg) (14, 14, 12)
  3. Clean and Press (right) (16kg) (8, 7, 7) –> these have got tough!
  4. Clean and Press (left) (16kg) (9, 7, 7)
  5. Single-Leg Constant Tension Hip Thrust (left) (19, 18, 17)
  6. Single-Leg Constant Tension Hip Thrust (right) (20, 19, 17)
  7. Renegade Row (2x16kg) (18, 17, 16)

And that’s it for today!

I’ll be back soon with a new information post to help you with your training.





Get the free guide just for you!


Creating a Balanced Workout Routine

Leave a Reply

Your email address will not be published. Required fields are marked

  1. Hi Marianne!
    Greetings from the middle of the USA! Discovering your website two weeks ago has been a godsend. I love your workouts, you are very kind, relatable and informative. Oh and HILARIOUS! (“your ass will be on fire”– hehehe) I also love your Synaptic Surprises– weren’t we supposed to get a body image article? 🙂

    Question: every time I do a clean and press workout my wrists end up with bruises and swelling. Am I doing it wrong or do you get them too?


    1. Thanks Zobot 🙂 I must have forgotten about that body image one … lost my to-do list LOL! Will work on something soon.

      Regarding the clean, this happens because often the swing portion of the movement is too horizontal, so it has too much forward force and not enough vertical force. In other words you are swinging it too far in front (with too straight an arm) before initiating the actual “pull” [from the hips]. Next thing, is people often let the Bell part of the KB swing higher than the handle. If the handle is kept level or higher with the Bell part you will be less likely to allow the KB to flop over the hand and wrist, allowing the KB to rotate round and nestle in the rack position. Finally, don’t pulling the KB up with your arm, pull it across to the rack using your hips (glutes). So, if you are trying to clean the KB to the right you are rotating the hip by “pushing” with the left glute and “pulling” with the right hip. Hope this makes sense 🙂


  2. Hi Marianne!

    I love the sound of your lilting Irish voice! So, don’t stop talking! 🙂 I just did this workout today and holy crap, I am tired! (Darn stand-kneel-stand exercises! Also, it didn’t help that I did front-loaded rear lunges before this! ha ha!)

    Thanks for being awesome!

    Surrey BC, Canada

  3. these stand kneel stands still get me, i can’t evenr hold more than a 15 pound kettlebell, going to do this mini workout today.

  4. Hi, Marianne! My speakers aren’t working today but I DO enjoy your informative preludes and just fast forward if I review the video more than once. That being said, what do you recommend as alternatives to the renegade rows (since my gym has only one incomplete set of kettlebells and sometimes they are being used by someone else)? I assume bent-over dumbbell rows, but it doesn’t seem as though those are as demanding of core recruitment. I couldn’t do with dumbbells because the only hex dumbbells only go up to ten pounds – but maybe that’s better than bent-over db rows? Dunno. Typically I will row 25 to 30 pounds BO DB rows in the high rep range, 35 to 40 in low rep range. THANK YOU!

    1. Hi Nancy, I would opt for the Row over the lighter option. You can work the core with another exercise. I mainly include the Renegade Row to give a little variety to the Pulling exercise 🙂

    2. Hi Nancy,

      I always to the renegade rows with the round DBs on a mat so the DBs don’t roll around and make so much noise. The squishiness of the mat keeps the DBs from rolling around.

      Hope that helps!

      Surrey BC, Canada

  5. Hi Marianne,
    I want you to know there are plenty of us out there who need to listen to your intro for the workout and your comments… Please be yourself! Keep em coming… Please post more workouts.. Can we see you daily for workouts for the full week? 🙂

  6. great job, looks like a one for tomorrow morning!don’t change a thing chic-that’s what makes myomytv special even personal!there’s an option there if they don’t want the sound advice.even my kitty enjoys listening to you-not so attentive to me when it comes to watching out for a swinging bell!comical lol x

  7. I love your talking to us. It makes it more personal and I feel like I know you as an old(young)friend. Do those stand kneel stand things ever not feel like death?
    Laurie, Canada

  8. Love it!
    BTW: Silly question..but do you turn off the timer (take a small break) when you set up the bench for the hip thrusts?

  9. Hi Marianne, what a tough workout! Remember that those who complain only speak for themselves, they don’t speak for the rest of us. So keep talking, I am listening and learning! Kind regards from Kirsten

  10. If they don’t like it, skip straight the workout. Am putting this in replacement of the workout I had planned for tho arvo. Thanks

  11. I prefer the intro and follow up talks. People who aren’t interested in what you have to say can use that magic fast-forward option. My vote is to keep us informed!!!

      1. Well, I love the sound of your voice! 😉 I agree to just keep doing things the way you have been and the people that complain can just skip through it… I actually like hearing what you have to say and the information you provide. It wouldn’t be the same without it! I also think it adds an element of personal connection that can help to inspire and keep people motivated.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

You may be interested in