Strength-Building, Body-Shaping, Fat-Burning Workout

by Marianne  - April 5, 2011

Hi everyone,

For once I actually got out of work this morning ON TIME (even a little early), so I thought it was high time I did a new workout for you all to try 🙂

As the title suggests, this workout kind of covers a lot of fitness elements, which is perfect for what I call a “filler” workout. Days in between heavy training when you would otherwise be stuck doing boring cardio, these fast-paced, interval-style workouts with my infamous “Bridging Combos”, really allow you to develop your strength, endurance, speed, co-ordination, stability, flexibility, while burning plenty of calories, building cardio vascular fitness and, HAVING FUN!

So, today I return to my Triplets of exercises. Complete each triplet twice THEN perform the Bridging Combo (which has 2 exercises), and so on…

As I mentioned on my last post, things here have been crazy. I just want to thank you all for your support and kind words of encouragement and advice – it has meant a lot 😀

Given that I am in between night shifts, I do not have the time to put together demos of alternative workouts for beginners and intermediates. My advice for those who find this workout too advanced is to look for another workout in the “Beginner’s Corner” section as there are many options there.

For each Triplet, set your Gymboss Interval Timer for 6 cycles of 20 second recovery and 40 effort. Use a moderate weight and aim for max reps. Feel free to use set reps, longer intervals or more rounds as my version is just one of many set-ups. In hindsight this workout would probably be better suited to longer intervals (both the effort and recovery), or set reps. I didn’t think 40 seconds was enough, but I didn’t change it as I just wanted to get through some sort of workout lol!

For me I am taking the weights easy today as I am so tired and I know that this will be a tough one anyway. My numbers etc are in Bold.

Triplet 1

  1. Alternating KB Thrusters (2 x 12kg – 14, 13)
  2. Wide-Stance KB Stiff-Leg Deadlift + Row (2 x 16kg – 10, 9)
  3. Dynamic Push Up (17, 14)


  1. Pull Ups x 3 – 5 reps (4)
  2. Pistols / Partial Pistols x 3 – 5 reps (each leg) ( 3 x 3)

Triplet 2

  1. KB Alternating High Deficit Reverse Lunge (x 16kg – 14, 13)
  2. Two-Handed KB Swing (x 20kg – 28, 27)
  3. KB Close Push Ups (15, 12)


  1. Pull Ups x 3 – 5 reps (3)
  2. Pistols / Partial Pistols x 3 – 5 reps (each leg) (3 x 3)

Triplet 3

  1. KB Sumo Deadlift (2 x 24kg – 9, 9)
  2. KB Alternating Ballistic Row (x 16kg – 12, 13)
  3. Two-Sumo Jump Burpee (10, 10)


  1. Pull Ups x 3 – 5 reps (3)
  2. Pistols / Partial Pistols x 3 – 5 reps (each leg) ( 4 x 4 )

Please remember that this workout is not suitable for all fitness levels, so please do take care with new exercises, especially if you are a beginner.  I will try and provide at least one workout per week with full modifications for everyone to try.

Personally I found this workout tough and I was getting a little grumpy by the end of it, because the pull ups were annoying me (as I can’t do as many as I was doing a few weeks back). Also I was thinking of bed, which didn’t help as this thought made me want to quit … but I didn’t! Pistols are HARD btw!!

At the minute I need to try to find a balance between the blog and my work life /social and family life / and my ambitions for my future ventures. I had mentioned over at the forum a while back that I wanted to do my Masters – well I have been offered a place on the course I chose, which is GREAT news for me! Starting September, I will be an even “buzz”ier bee !

This week will be jam-packed too because from Friday to Sunday I am away for a friend’s Hen “do”. A bunch of us are heading off to have a girls weekend with food, DRINK 😉 and, a murder mystery too! It’s also fancy dress for the murder mystery characters, so I am going as the Grim Reaper lol – will be making a start at my costume tomorrow! 😛 Should be good craic! Something to look forward to anyway. Will try and get some pictures/footage to let you all see what we get up to on a night out 😛


Marianne zzzzzzz


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  1. Hi Marianne

    Have just come across your blog and YouTube channel while looking for ideas for KB workouts for my niece. It’s great to find a site from a young woman who is in fantastic shape, whose workouts are fresh and challenging and your form on the different exercises is really good.

    It is also a bonus to be able to show that a girl can workout with heavy weights without being a female “Arnie” as lots of women seem to shy away from heavy weight as they fear getting bulky.

    Could I ask for myself, where did you pick up the pull-up bar you use here? I have an over door model and one on a squat rack, but I am looking for a wall mounter version and the one you use looks really good.

    Finally for now, thank you for this excellent resource, keep up the good work & best wishes for the future.


    1. Thanks Michael, and welcome to my site 🙂 I love lifting heavy and most of the female followers do too, so there is a lot of support here for building strength and focusing on performance 😀


  2. I can’t stand to let Marianne’s workouts go undone, so I finally did this one this morning — about a week late.

    This was tough for me and I did not start off well. I guess I wasn’t all that committed, as my left shoulder hurt and both hips were giving me sciatic pain all night long. Urgh

    I. Alt thrusters (12 Kg) 8, 7
    Wide stance deadlift & row (14+12 Kg) 8, 8
    Dyno pushup 15, 14

    pullups 3+1+1
    pistols 5 each leg (assisted — helped myself up on the right side, can’t even bend all the way on the left — today is a tight day.)

    2. Alt high deficit lunges 12Kg 9, 10
    Swings 16 Kg 25, 25
    KB close pushups 9, 10 (was interrupted by a phone call I HAD to take on the last set of pushups)

    pullups 4+1
    pistols 5 each assisted

    3. Sumo deadlift (20+16 Kg) 13, 13 (my heaviest yet — I am nearing my limit)
    alt Ballistic row 16 Kg 26, 25
    2 sumo jump burpee 8, 8

    Pullups 2+1+1+1
    pistols 5 each assisted

    You can see I was tiring out. My numbers sucked, but I got through it. This will be my last KB workout for about a week as I have to travel again, so that I why I wanted a challenge.

    I’m glad its over, but it was good while it lasted!

    ~ Gillian

  3. I did this one yesterday and am feeling it today! I am SO impressed by how low you get on the pistols!! I thought I did ok until I came back and looked at you again. I did feel great when another woman came up to me and said, “thanks for keeping me motivated today. I am tired and want to stop but I keep looking at you working so hard so I keep going.” She then asked me where I got my workouts because she is bored with her routine. I gladly shared because I am happy to be an ambassador for myomytv! Thanks, Marianne. 🙂

    1. Wow that’s awesome, thanks!! 😀 Also, don’t sweat the pistols, they will happen! It is a progression, so don’t feel you need to be at a certain level. Just look at my TGUs in the latest workout. A month or so ago I was able to do 3 reps with 24kg, and now I can do 0!!! My point – practice make perfect, so keep up the pistol practice. Take your time to get them right.

      That is so cool that the girl was motivated by your hard work – seriously you must have been kickin some butt!!! Good on ya 😀

  4. You are back! makes me happy 🙂 this is a perfect workout as I am sore from my last workout which included heavy lifting and insane cardio.
    Have fun at the hen gathering, I do those with my girlfriends as well and they are so much fun. Can’t wait to see pictures of the costume.
    many hugs from NYC.

    1. Thanks Mickela,

      I bought this long black dress to cut up and make my own costume, but I may have cut it too much. I wanted to still look a little sexy, but I may have gone too far :/ Have a surprise in store for you tomorrow, if I get up early enough to do the workout and upload it – it’s right up your street 😀

  5. Hi Marianne,
    I did this workout last night and really enjoyed it. I took your advice on trying set reps/longer intervals and changed the format slightly to one you’ve shown us before. I did 12-16 reps of the lifts and then 1 minute at the end of each triplet of dynamic push ups, two-handed swings and sumo burpees. Basically, my workout looked like this:

    alternating Kb thrusters (14,14) 14kg and 12kg
    Stiff-leg deadlift row (15,15) 2 16kgs
    1 minute of dynamic push ups (23,22)

    high deficit reverse lunge (16,16)16kg
    close push up (15,13)
    1 min two-handed swing (37,39) 20kg

    sumo deadlift (15,15) 2x 20kg
    ballistic row (16,16) 20kg
    1 min sumo burpee (13, 13.5)

    The workout ended up a bit ‘death by push ups’, but it was good to challenge myself : )

    Thanks for the tip on using a deck for the pistol squats – it really helped and I got a much better range of movement this way.

    Congrats on your masters offer too. Will you be studying something fitness related?

    Take care,


    1. Great set-up Emma, if I had my head on straight that day, this would’ve been better. “Death by Push Ups” eek! sounds painful – maybe the Grim Reaper will use this as her method this weekend, so beware! 😛

      The masters is in Physical Activity and Population Health, so it will combine fitness and nursing together, kinda perfect!

  6. I think being the Grim Reaper is just what the doctor ordered. Saying that, I want you to leave all your stress and troubles at home. Go out and enjoy yourself. Put yourself first for a change. Life is filled with ups and downs and you need live the up times and rejuvinate yourself.
    Have fun!

    1. Thanks Jim, I am putting myself first this week. A period of adjustment is required before I reassess and start planning a new chapter in my life. Things are starting to fall into place. I hope you will all bear with me, especially as I take on my new role as Miss G Reaper 😉 I am still very much in love with myomytv, so it won’t be going anywhere!! What we have here is special!

      Time to let my hair down – I finished my costume this morning LOL – so will have fun with my make-up 😀 All me troubles will be well and truely left behind!

      Thanks again Jim

  7. Hi Marianne

    Your flexibility alway’s amazes me. I still can’t get that low in my squats, lunges…and forget the pistols. lol What’s the secret ?

    Big congrats on starting your Masters, you clever girl 🙂 That’s awesome, and enjoy the hen night. Last hen I went to ended up very messy..more messy than the bachelor’s lol.

    All the best

    1. Thanks Sarah, I am sure I will be hungover for about a week after this one 😀 It is JUST what I need right now – a good old blow out!

      The flexibility thing, I guess has just improved with practice and general improvement of form. I started from very poor position, as in my arthritis made my muscles very tight and they were always in spasm. Once I got rid of the pain I was able to do more and more. Being really well warmed up, understanding the movement and being confident are very important in improving form and, flexibility is part of that. Also stretching out problematic areas helps too. With the pistols, I am still not there yet, I do feel my hammies are tight.

      Just keep on practicing, it took a good while for me to get them deep too 🙂

  8. Thanks for the great workout Marianne! Can’t wait to do this one tomorrow! Also, I hope things are getting better and glad to see you are back. I may have already asked you this question before but I was just wondering if you could give me some input as far as how to put a workout program together for a week. My thoughts were that I would do your workouts/KB training 3x per week and then Full Body Heavy Strength training 2x per week maybe ending each of the strength days with a Tabata at the end depending on how spent I am. The exercises I would include would be compound exercises such as Squats, Deadlifts, Bench Presses, Military Presses, Chin Ups, Rows, and Dips. Does this sound like a good routine? Would you change anything? Thanks for any input or advice you can give!


    1. Hi Lori, Hope you will enjoy this workout. The training plan you have put together sounds good. Obviously you can continue to tweek things if need be, as you realise how best your body responds etc. But I reckon with 2 heavy days, with the exercises you listed, are ideal! These are the types of exercises I do too 🙂 So, you are on the right track!

  9. Hey:

    Congratulations on getting accepted to your Masters program – that’s great news! Enjoy your stint as the Grim Reaper… 😛

    p.s. – The kettlebells are no longer in the closet at my gym! 🙂

    1. Yippee, the KBs are free!! 😀

      I can’t wait to be the Grim Reaper, I have my wee script and character description to learn, so I can “become” the role LOL

  10. Hi Marianne….great workout. Have you seen the new Gymboss Timer? It’s called the Max. It allows you to set up various interval times so you don’t have to redo it if you have a different protocol. The beep is a little quieter than the original but the vibrate is stronger. It’s about $30. Got mine yesterday.

    1. Yeah Garry – I want one! They look great. Plus the one I have has broken, or at least the clip has come off 🙁 So I will need a new one … any excuse 😛

    2. I just ordered one — I have some workout that take all different times and I’ve never been able to do them and keep my heart rate up, so this will be perfect.

      They don’t make it easy to find though — the Max is not listed specifically on the Gymboss website except on the order page.

      If you hadn’t mentioned it, I would not have know about it; thank you Garry!

      ~ Gillian

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