Smok ‘N Guns & Buns!

by Marianne  - February 11, 2010

Hi everyone,

This workout is for those of you who I have not yet converted to using Kettlebells 😀 It’s a great fat-burning and toning workout that will help define those arms and firm those thighs and butts while melting the fat away.  Again it is a short, but intensive, workout that should be completed with as little rest between rounds as possible.

The Workout

The workout consists of 6 exercises per round.  The objective is to complete 3 rounds as fast as you can.  I completed 3 rounds in 21 mins 14 secs.  The exercises and reps are as follows:

  1. 20 Burpees
  2. 15 Tricep Dips
  3. 20 Lunge Jumps
  4. 15 Dive Bombers
  5. 20 Side Lunge Jumps
  6. 20 Plank Climbers

Let me know how you get on with this workout and post your time.  Friendly competition is good lol



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  1. Hi Marianne,

    Just watched this older post of yours after just watching your newest one with the flying kettle bell:-)

    It’s amazing to see how far you’ve come with your burpees! You now do a full to the ground push-up with them…….way to go! I’ve never had a flying kettle bell either but then again i can’t do the weight you do but almost there!

    You are a great inspiration and give me lots of ideas for my Boot Camps. Thanks and keep up the great work 🙂


  2. Hey
    Just started to check out your blog! Tried this today mixed in with something else afterwards and managed 15 minutes 40secs – enjoyed it! Looking forward to trying out some of your kettlebell workouts as I like to make my own up from time to time.
    Dawn 🙂

    1. Hi Dave, I try to keep the recovery time to 30 seconds max. Because of the order of the exercises, you won’t hit the same part of the body twice in a row, so recovery can be shorter. Plus every other exercise is “non-cardio”, so you get a chance to let the heart rate fall then. Try and keep the pace as fast as you can.


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