Sexy Summer Mix – Legs and Abs

by Marianne  - April 18, 2010

Hi everyone,

Right, today’s workout is in 3 sections. The first section is resistance-based and it’s focusing on legs. There are 6 exercises and I’ll repeat them once before moving on. The second section also has 6 exercises and they too will be repeated once. This second section focuses on abs and core. The third section is my trusty Tabata Interval Training for the cardio.

The Workout

For the first two sections I’ve set my Gymboss miniMAX Interval Timer for 6 cycles of 20 seconds rest and 30 seconds max effort. For the final section the timer is set for 8 cycles of 10 seconds rest and 20 seconds MAX effort.

In most of my workouts this last while I have included cardio as Tabata Interval. I would like to point out that I do other cardio through the week too which is more static. I only point this out because I like variety and for my body type, I know I need more than just Tabata for fat loss. Some people swear by Tabata alone to get them lean, but for me, I think I need more. But everyone is different.

For me, I believe the way I workout will provide enough to help me reach my goal – but, ONLY if my diet is in check (which it is only about 70% of the time :/ ). This is not good enough, it needs to be at least 80% for me to lose the next few % in body fat. It’s a long haul, but I will get there. It’s about finding the right combination of diet, exercise and focus.

So now on to the workout:

Section 1

  1. Kettlebell Reverse Lunge (right)
  2. Kettlebell Reverse Lunge (left)
  3. Kettlebell Static Hold (figure of 8 )
  4. Pistols (Right)
  5. Pistols (left)
  6. Dynamic Squats

Now repeat one more time. To increase difficulty, add more resistance!

Section 2

  1. Stability Ball Crunch
  2. Side Bridge Raise (right)
  3. Side Bridge Raise (left)
  4. Stability Ball Jackknife Twist
  5. Stability Ball Hand-Leg Transfer
  6. Stability Ball Pike

Repeat and add resistance where possible.  I was going to try a new exercise here as suggested by Rich on an email, but the ground was too uneven to try it. Will try this mystery exercise next time I’m in the studio 🙂

Section 3 (Tabata)

  1. Burpees
  2. Burpees
  3. Kettlebell Snatch (right)
  4. Kettlebell Snatch (left)
  5. Mountain Climber
  6. Mountain Climber
  7. Squat Jump Jump
  8. Double Kettlebell Swings

This workout took just over 16 minutes with small rests between sections.

Enjoy, and I’ll see you soon.


PS – If you buy a gymboss through text or banner links on my pages, I will earn a wee bit of money for that. I have been a gymboss affiliate since 2010 because I loved them then and I love them now. Especially because it one more thing I can operate that’s not on my phone.

Gymboss miniMAX


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Balancing Act - Stability Ball Workout

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  1. Hi Marianne,
    I’m a 53-year old guy from Hungary. I’ve been doing kettlebells since some 2 years, and I’ve been following your site for quite a long while. I’m really not the kind who leaves comments all the time, but now I feel it’s just unfair to you to just watch and learn from you all the time without letting you know how much
    knowledge, inspiration, enthusiasm and energy I receive from you.
    I don’t talk out of politeness.
    I love your frankness, kindness and perseverance.
    Believe me, it didn’t come out of me easy, but I thought you deserve to know this.
    There might be many more with the same feelings.
    With love,

    PS: I know that the energy and love I’m pushing to you is reaching you to help you whatever imperfect my English may be.
    You are on the best possible way.

    1. Thank you so much Laszlo, your comment means a lot – really I am so happy to have the encouragement and support to keep doing this 🙂


  2. Hi Marianne,
    I´ve just found your site, through You Tube. It´s so refreshing to see you getting such great results. I´ve been working with kbs for a while, and have been teaching myself with DVDs, including Pavel’s. I’m really enjoying seeing your progress, and your workouts. It’s a great inspiration to someone who works out on their own at home. I’ve just got the Gymboss interval trainer too, so am hoping to play around with that soon. I’m no way as fit as you, but my goal is to be fitter and more focused. I’m in my late forties (god, makes me sound old) so my objectives are to be strong, be flexible, and to learn good form. Thanks again for your workouts and comments. I will be dropping in regularly to see what’s new, and be inspired to try and be a bit more focused myself.

    1. Hi Lisa, Thank you so much for your lovely comment. I hope my workouts will give you some ideas. Keep up the good work and please do stayed tuned 🙂


  3. Still getting a lot from your site. Don’t know what your specific goals are, but I’d say you are there on the arms and shoulders. With regard to pistols, I’m no expert, but I do have a pair of 43 three year old knees and that thought that “I wished I’d done pistols in the past” has never once crossed my mind. I guess I’m throwing out the question of whether the results that can be obtained from pistols couldn’t be had from squats, plyo jumps etc., with less cranking on the joint.

    Also, have you heard of FitDeck? I’m getting the basic and the kettlebell expansion pack as my mind seems to go blank when I’m trying to plan a workout.

    1. Hi Ed, My main goal is to lose a bit more body fat (vanity really I guess). I would like more definition in my legs. My upper body is fine, but, being female, from the waist down is more of a challenge 🙂

      Now, pistols – yes they are hard on the knees at the start until you get good at them and the stabilising muscles in the leg get strong enough. I hope to have evenly strong legs. Pistols are only one of the exercises I do though – so my knees aren’t strained a lot. Squats and plyo jumps are good too, but I like a bit of variety and a challenge.

      Haven’t heard of FitDeck but workouts don’t need to be complicated. Just think of 4 or 5 exercises and put them together in an order that won’t hit the same area twice in a row, then repeat them in rounds for however many minutes. Or use your gymboss to do intervals. This is another goal of mine, that I can provide some inspiration to others for their workouts, for free 🙂

      Cheers again for your support


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