Quick Conditioning Kettlebell Workout | Home Fitness Workout

by Marianne  - August 29, 2012

Hi everyone,

Lately I made a pact with myself that I would try and upload more workouts! I confessed on Facebook last week that I had been increasingly lazy with my conditioning workouts.  So, with September around the corner, I thought I might use the 30 day month to pose a challenge to everyone (including myself). The challenge is to do 3 KB and Body Weight Workouts (not all will be posted) each week for the whole month! I will also be doing my 1 or 2 heavy days in the gym, but I realised last week that my conditioning has suffered because of my laziness. It will also be interesting to see if my body composition changes too … I have a feeling it will 🙂

The Workout

I actually posted a similar workout on the myomytv Facebook Page over the weekend and I enjoyed it so much, I thought I’d film it.

Set your Gymboss Interval Timer for 18 cycles of 20 seconds rest and 40 seconds effort (adapt to your own fitness level), and perform 3 rounds of the following 6 exercises (my reps per exercise and weights used are in brackets):

  1. Tactical Reverse Lunges (20kg) (17, 16, 16)
  2. Two-Handed KB Swing (24kg) (28, 27, 27)
  3. Weighted Side to Side Step Overs (6kg) (41, 39, 36)
  4. Burpees (13, 12, 12) – eek!
  5. Inverted Row (12, 1o, 8 ) – again … eeek!
  6. Vertical Pull Burpee (20kg) (9, 8, 7.5) – when did these get so tough?!

Love, Love, Love 18 minutes of HIIT! Done and dusted in such a short time.

Hope you enjoy the workout too!

I’ll be back soon with more 🙂




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  3. Hey marianne, was wondering if you like to run and does your conditioning training make it easier to run or does it not adapt? I recently read a study showing that hiit doesnt help much with running. That the only way to increase that is to run more.
    I just wanted to get your two cents since i find your knowledge on conditioning great.

    Something to ponder, would running help with hiit?


    1. The aerobic phases within the HIIT training, and your ability to recover and cope with anaerobic phases of exercise will transfer to running. And I would imagine vise verse. I know when I did do additional cardio, my HIIT training ability improved. Besides, cardio such as running, or cycling etc can compliment HIIT training as they have different effects on the electrical impulses from the heart – making it more balanced. Something to do with the direction of the impulse and it helps to have both types of training.

      Because I don’t run (because it annoys my SIJ), I do brisk walk and I am already seeing good results 🙂 Not sure how much this helps!

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  5. I had a personal trainer tell me that the vertical pull on the burpee was not good. I insisted that it was like doing the push press. What is the big deal? He said shoulder strain??? P.S. you are AMAZING!

    1. It’s like an upright row into snatch type movement, and yes, people could screw up their shoulders …. just like they can on the Military press and pull ups – unless you a) do proper form with an appropriate weight and b) don’t have existing shoulder issues. I guess the deceiving thing about this exercise is that it is actually a hip dominant pull – maybe I should do a new tutorial on it to clarify 🙂 I have never had shoulder pain, and I put my shoulder through a beating every training session, with pulls, pushes etc etc.

      Thanks for representing me 😉

      1. Thank you, Marianne! And I would love to see a tutorial on this movement like you did with the kettlebell swing (wrong and right way)!
        You rock! ;o)

  6. great circuit! The vertical pull burpees are tough, i agree. I really have to work on my form with those..but they are fun!!

  7. Hi Marianne,
    I love your workouts, so short and to the point! I am fairly new at kettlebells, since xmas, so still working on my form.
    But I think I have the swing down good, bending instead of a squat!
    I loved this workout! I too have a shoulder problem, so I really can’t do a swing with my leg arm, so I have to do single ones instead.Physical therapist says no above the shoulder moves for awhile.And i really have to watch my rows that my head is really aligned and my shoulder down and my back flat( my shoulder blade tends to push out). And then I have to pick another move when you do push ups, or only do a pushup cause if I do them fast getting up and down, I’m sure to get slopping,, then I have a achy shoulder all day. So thank you for all the moves to choose from.
    I only have 10 and 8 lbs kettlebells, but aim to get a heavier one soon. I sometimes combine them though for 18!I also aim to have arms and legs and butt like you!!!!
    I”m going to look into a junglegym too~!

    1. I will also take your challenge, which will be a challenge since I go back to work this month, leave the house at 7am, will have to do it after work or in the evening! I think I can, I think I can.!!!!

  8. Thanks Marianne for your website it’s easy to follow and not complicated i had just been looking at a couple of other sites by ladies doing similar things weights/KB/workouts etc but so much more complicated that it lost me completely

    The advice/articles/workouts you give are straightforward and easy to follow, which is in itself motivational – i feel it’s something I can do, achieve compared to a long list of things/rules/diets to follow which can look like a huge mountain to climb for some. Brill article too on food and I love your non preachy attitude of do what feels right for you.

    So thanks, I usually follow FYM workouts but think i will take a look at yours occasionally too. Thank you. x

    1. It would be very interesting if you could explain why you think Marianne’s form is horrible in her swing.

      Anxiously waiting for your reply.


    2. @LOL, I seriously hope you are being sarcastic, as Marianne has one the most technically sound swings around! Or do you believe the swing should have a bent leg with the bell ‘scraping’ the floor? Which is wrong on so many levels.

    Great work out. I love challenges. I try to set different ones every month to keep me honest. Cheers!

  10. I love the idea of this challenge! SO would you suggest 5 separate days (2 heavy, 3 conditioning)? Or do you do some conditioning on the same day as heavy training?

    1. Either Tina. Actually, tomorrow I intend to do both; heavy strength training at the gym, then home to film a quick conditioning workout! If I do both on the same day, I will make the conditioning shorter (10 – 15 mins) and focus my energy and time (45 – 60 min) on the strength part. Then on the conditioning only days, I will do 20 – 30 mins.

      1. Hi Marianne,
        I haven’t posted in awhile. This challenge couldn’t have come at a better time. I have not been training consistently for a long time now because of “life” my mom passed away 2 months ago and well it has just been a tough road this whole past year. But I am making a vow to get back in shape and do what I love to do… Train! Anyways, I was wondering if you could give an example of what your program and exercises that you do for your heavy training days in the gym? Thanks again for providing such a wonderful site!

        1. Hi Lori! Good to hear from you 🙂 So sorry to learn about your loss; I can only imagine how tough this time is for you. But, you need to look after yourself and keep yourself well and strong. Perhaps a break was needed, but it’s good to see that you are feeling ready to train again. I am going to be expanding my 30 day challenge (and will post more on this tomorrow) – I suggest we do it together!

          I will expand more on what I do in the gym etc when I post my pledge 😉

          My prayers and love go to you and your family during this time of grief xo

  11. Yay! Love the idea of the 30 day challenge. Im so glad you’re back. I dont post much but I have been following for almost a year and I really look forward to your challenging workouts. Did the Get Your Fire Started wo yesterday. Three sets of each couplet. Wow! Im sore today, especially my ass 🙂 those single leg dead lifts are really tough for me. I find it difficult to keep my balance with heavy kettlebells! Oh well, practice makes perfect I guess. Did a cycling class today since I was so sore. Gonna bust out this workout after work tomorrow. Cheers!

  12. That is my exact plan too Marianne! 3 conditioning and 2 strength workouts a week. None of them being overly time consuming so what’s stopping us right?!?!

    Let’s do this!!!

  13. phew! that is going to kill. I have a TRX system which is the same as your jungle gym. Using your own body weight. Will give this one a try tomorrow! Looks like a killer!

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