Rep it Out! Kettlebell and Body Weight Workout

by Marianne  - September 15, 2011

Hey everyone,

A very quick post today of a very straight-forward Kettlebell and Body Weight Conditioning Workout.  I felt like I wanted to do something just to make me feel good. Sometimes just pounding out a good interval workout is all that is required to lighten the mood. That, and my little comedy sketch at the start 😉 Just to clarify, it’s only a bit of fun, so don’t be too offended Tracy Anderson fans! In fact, you can all get me back by laughing at my KB Snatch if you like – I won’t mind 😛

That’s right everyone, I have included my Nemesis again and, guess what, I’m no better at it than before 🙁 But then I haven’t been keeping up my promise to actually practice it *bad me*, so I guess that’ll teach me…

The Workout

Set your Gymboss Interval Timer for 21 cycles of 15 seconds rest and 45 seconds effort and complete 3 rounds of the following 7 exercises. As always my weight and reps are recorded in brackets:

  1. Either KB Double Front Squat / Goblet Squat (2x14kg then 2x16kg) (17, 14, 10)
  2. Two-Handed KB Swing (24kg) (27, 27, 26)
  3. Renegade Row (2x14kg then 2x16kg) (19, 17, 15)
  4. Dynamic Squats (36, 35, 31)
  5. KB Snatch (left) (12kg then 14kg) (16, 14, 11)
  6. KB Snatch (right) (same) (16, 14, 10)
  7. Burpees (17, 14, 15)

So that’s it for today. I WILL be back soon with a new post and in the meantime I hope you all have fun with your training/workouts 😀

Chat soon



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Upper Body Blast | Kettlebell and Bodyweight Workout and Tabata

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  1. Killer workout. Love, love, loved it!! Thanks for another great one:) Im still following your site but have been too busy to comment. You look amazing and are such a great inspiration. You have made such a difference in my training, I can’t thank you enough. Take care!

  2. This was a great workout. Only one thing I did was go heavy and was only able to get 2 cycles in, but the burn was amazing!!! I like when you hurt me Marianne!!!! hehehe (evil laugh)

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  4. Wet myself with the intro, shame on you Tracey, may you wake up and smell the badass coffee before it’s too late! Okay – here’s what I did (changed it a little):-

    3 rounds of the following 7 exercises. As always my weight and reps are recorded in brackets:
    1.Long Cycle (clean and jerk) 2mph 24KG 8 mins 14rpm (Once only)

    2.One-Handed KB Swing (24kg)(40,20ph) (40) (40)
    3.Renegade Row (2×16kg (20, 20, 20)
    4.Dynamic Squats (36, 35, 30)
    5.KB Snatch (left) (16kg 16kg 20kg) (20, 20, 15)
    6.KB Snatch (right) (same) (20, 20, 15)
    7.Burpees (17, 17, 17)

    This was a great work-out. I now have adductors the size of an elephant. Thank you badass-babe.

      1. Getting there M. Long cycles are where you meet new friends like “cement-arm” and “foot-fatigue”. A whole new realm of pain. We’ll see where it leads. I sense an increased level of motivation in what you are doing these days, no doubt soon we will see you move things on once again? Doing your workout last night, in combination with a L/cycle was really tough, but I felt amazing during and after, and now! Off to ZUMBA in a moment. How is your dancing coming along?

        1. Thanks Adam! “cement-arm” doesn’t sound fun :/

          My dancing?? LOL Let’s just say, I went once liked it, but haven’t been back yet :-/ Keep meaning to, but it’s at like half 8 in the evening, which is too late in my book. That is relax time with a glass of wine 😉

          Zumba Adam? Well, I guess variety is the key 😛

  5. Hi Marianne – In your posted comment reply “I even wouldn’t worry about doubling up on KBs of the same weight right now either. The reason is that you can still get enough out of the exercises with 1 KB, then for the squats, lunges, deadlifts, you can use asymetrical weights as your extra weight” – what do mean by using asymetrical weights as your extra weight? I have a set of single KBs not have and some dumbbells. Are you suggesting holding a dumbbell in the other hand not holding the KB? Thanks

    1. Hey, what I mean is that it’s ok to use 2 KBs of different weights on exercises like the front squat for example. The asymetry comes from the weights of the KBs being different. You can swap them over half way through the reps or time. That way you still have the opportunity to increase the total weight you use. You see a lot of people assume that you need to have 2 KBs of the same weight in order to double up/progress an exercise. This may be required/preferable for certain exercises (like the renegade row), but there are many you can do with different sized KBs.

      Some exercises might also work with using a DB as added resisitance, but sometimes the different “holds” may feel uncomfortable. 🙂

      1. OK…I would have never thought of using a set of KBs of different weight for an exercise – its a good idea. Thanks as always for sharing your knowledge.

  6. Hey Marianne !!

    Another great workout for the books ! Love your website love your workouts I just plain love the KB’s and if I’d never have come across this website I’d have likely still be sittin’ on my arse right now !

    As a nursing student you are a great inspiration – we nurses MUST practice what we preach for good health !!

    I have tried to register with this site and hope you too can help me with my account activation and such !

    Thank you !

    1. Thanks Sara K, I am glad you are not sitting on your arse anymore too and I wish more nurses would follow your lead!

      What is your username, so I can search it out to activate it?


  7. Are you o.k.? 🙂 Those DBs were toooooooo Heavy, hahha! Thanks for the good laugh! I’ll use soup cans or something even lighter. Thanks for the great work our as well!

  8. Hahaha!

    Damnit, Marianne! You used TOO MUCH weight for those lateral raise thingies. You’ve gone and done it now. You’re gonna get big, broad shoulders after that one.


  9. ok as always i have a question. I noticed on your snatches that you swing up, then come half way down before going all the way down. Is it my imagination that you don’t usually do these this way? Maybe i’m nuts.

    1. Hey Tempest. Like most exercises, there are many variations of the snatch. This one is the “half” snatch and it really saves your grip while still getting the benefits from the upward phase. Plus it gives you a chance to practice the downward phase of the clean. I have also done the “Dead” Snatch, were the KB starts on the floor and you rip it from a stopped position to above the head and back to the floor (love this one too because you can go a bit heavier). Then there is the traditional or more commonly seen “swing” snatch. Each has their place and I quite like this one over the swing version 🙂

    1. Just wondered if I’m signing in wrong? I’m WILDKAAT. Is it because I’m in Canada? I’m not too techy. Maybe need to be activated;)

  10. Marianne,
    Awesome as usual. I loved this workout! Only problem I had was I didn’t have light enough dumbbells for the first exercise LOL!!! I remember a day when I couldn’t really get into a deep squat, but now I am seeing a ton of progress because of what you do!!! Keep rocking those Kettle Bells

    1. Hehe! Thanks Mike. Was in a funny mood and thought I would have a bit of a laugh. But I broke the cardinal rule and used over 3lbs 🙁 That’s coz I don’t own anything of that weight. 3kg will mean I will create BULK!

      Keep up the great work mike, you are a true source of inspiration!


  11. Hey Marianne!

    Great workout for today! Looks tough and I am very impressed!

    I have a question I would like to ask you. What I found out, since I’m new to this, there’s the “ordinary” handle-kettlebell and there is wide handle-kettlebell. I want to be able to use one kettlebell for as many different exercises as possible. Is the wide handle preferable because you can hold it with your both hands? Or should I consider one of each? I want to be able to keep up with your training videos, but you use so many different kettlebells and it is difficult to know what I need to perform the same exercise program.

    You are an inspiration to me! Thank you for taking the time to answer my questions.

    1. Hey Jennie, I am not sure what you mean by narrow-handle, but I would say that the handle should be wide enough to hold with 2 hands. This will not affect your single handed exercises. Just ensure that the handle does not have any highly angled corners, so are rounder in nature. This way you will have a much more comfortable grip. Back in the day LOL, before I bought the Pro-Grade KBs I use now, I had standard KBs with a great handle. If you aim for something like the ones I use now or used back in THIS workout, you will be able to do most workouts.

      I even wouldn’t worry about doubling up on KBs of the same weight right now either. The reason is that you can still get enough out of the exercises with 1 KB, then for the squats, lunges, deadlifts, you can use asymetrical weights as your extra weight. The only exercise you won’t be able to do is the renegade row, which you can still sub with a normal row. For the Renegade Row, you’ll need wide based KBs anyway, that won’t tip over. Some people actually just use Dumbbells for this instead.

      Because I know KB are expensive, then I would advise you to wait until you are really needing to progress to the next weight before buying anymore. I would hazard a guess that the next purchase for your KB collection will be either another 26lber and a 35lbs (for swings etc), or just a 35lber. The lightest KB you have generally is a temporary requirement until you get stronger.

      Oh and it may look like I used many different KB weights, but most of the time, all I would ever need is my 16kg and 20kg. Maybe 2×16 and the 20kg. Although at last I am progressing to the 24kg for swings. Don’t worry about my crazy looking collection. Most people only have 2 or 3 KBs and they manage my workouts just fine. You can adapt them so easily as my design is not set in stone.

      Sorry for my long-winded answer, but I hope it helps you. 🙂

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