Summer Bikini Blast | Kettlebell and Body Weight Workout

by Marianne  - July 29, 2011

Hey everyone,

Thank you all for your responses to the “favorite exercise” question. It was great to see how many of you favor exercises for the challenge they pose!

On Tuesday I spent the day along the coast and got only 3 pictures. I post these types of updates on my Facebook page quite often and I wrote this the other day about a funny story that happened while I was out on Tuesday. It kind of shows just how small a “world” Ireland is:

“Was at the Rhinka getting Ice-cream (again) & this girl walks right past me with a huge ice-cream topped with marshmallows. I think “totally should’ve got those”! Looked round as she walks away thinking “she walks like my sister … hang on, she IS my sister!” Same day,same place,same time,same idea!

Funniest thing is, both of us walked right past each other at first. Clearly blood is NOT thicker than ice-cream ;-)”

Barbara and I still think it’s funny that we both travelled there at the same time of day to get ice-cream!

Here are a few pictures from the end of the day when I stopped off at a bar in Carrickfergus for a pint (or three) of my beloved Magners Cider:

Carrickfergus Castle

Carrickfergus Marina/harbour

Cheers to a great day!!

Great weather, great outdoors, great food and drink, and the best company = 😀

I did this workout 2 days ago when the weather here was just sweltering hot. I decided to wear my bikini top to try and get a tan than didn’t resemble one of my workout tops haha! Think it may have worked, even though I look as white as a ghost in the video, people in work think I have been away to America already because of my tan haha! But that is yet to come 😀 😀 😀

Ok, so I better explain the workout before this post turns into a boasting session that I am going on holiday in EXACTLY two weeks time!! (evil laugh)

The Workout

Pure and simple today everyone, a traditional variety interval workout. Simply 3 rounds of 10 exercises with either a break between rounds (like I did for about 2 mins), or 3 continuous rounds.

This type of workout is great for conditioning, building co-ordination, stability, burning plenty of calories and, depending on your diet, fat burning.

Set your Gymboss Interval Timer for 10 or 30 cycles of 15 seconds rest and 45 seconds effort and complete 3 rounds of the following exercises. You will see my numbers in brackets.

My camera battery died shortly after round 2, and because I was outside, I had nowhere to plug it in to continue filming, but you all get the drift. I still reluctantly completed the 3rd round and have recorded my numbers with the rest.

My yellow KBs are 16kg and the grey one is 20kg. So I was working with moderate to heavy today:

  1. Kettlebell Vertical Swing Burpee (12, 11, 11 )
  2. Jump Rope (running/high knees) (110, 100, 105)
  3. Two-handed Kettlebell Swing (31, 30, 30)
  4. Side to Side Step Overs (46, 46, 45)
  5. Elevated Plank Climber (23, 22, 22)
  6. Jump Rope (jacks) (didn’t bother counting)
  7. Kettlebell Renegade Row (17, 16, 14)
  8. Two-Handed Kettlebell Swing (30, 29, 30)
  9. Stand-Kneel-Stand (left) (17, 16, 16)
  10. Stand-Kneel-Stand (right) (16, 16, 15)
  • Just as a suggestion, those of you who are wanting to work on grip strength/endurance, you could add a Farmers walk/hold or static hang as a bridging exercise between rounds. But remember that your grip will fatigue quicker for your swings and rows in the next round 🙁

This workout killed me! It was so hot and pretty intense, so I am glad I had longer recovery inbetween rounds – I needed it.  There is something so good about training outdoors, I just love it. It reminds me of the days when I first started my workout videos – fond memories 🙂

I know a lot of you will appreciate the simplicity of this workout, so let me know your thoughts below.


  • Set intervals to 30/30 or 20/40
  • Change the Vertical Swing Burpee, to either a Body Weight Burpee or just the Vertical Swing.
  • Side to Side Step Overs could be replaced with forward facing step ups (alternating the lead leg)
  • Instead of elevated plank climbers do same-level ones or plank holds
  • If you don’t have a jump rope or are still getting used to one, then you could do high knees and/or jumping jacks to replace these, without the need for the rope.
  • Instead of renegade rows, do bent over rows with 1 or 2 Kettlebells (or another weight)
  • The evil Stand-Kneel-Stands can be performed with body weight only or a lighter weight. This is a great exercise that should be fairly straight forward for beginners to perform, so give it a go.
  • Finally, do what you can and rest when you need it, but try and challenge yourself 🙂

That’s all for today everyone. Again I am sorry for my absence, but I will try and post something over the next few days. Something interesting 🙂

By the way, anyone with a Facebook account should invite me as a friend, because I am OFTEN on there posting stuff and it keeps the network tight. I am also getting to grips with Twitter, so feel free to join me there too 🙂



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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Train Like You Mean It! Kettlebell and Body Weight Workout

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  1. Hi Marianne, I just did this workout, only did 2 rounds and changed the gymboss timing to 20sec rest and 40sec work. Loved it A LOT and at the end I was considering also doing 3rd round 😀 But since I am short on time today, I cannot do it :)) But for SURE I will repeat this workout soon to see how I improved (if) 😀
    I used 8kg bells for all the exercises (my pair of 12kgs is still on the way) but for start it was enough for me. I think I can use heavier KB for swings, but in S-K-S, which I was btw doing for the first time in my life, 8kg was just enough for now 😀 Thanks for amazing morning sweat!!! 🙂

  2. Pingback: DAY 66/90 – MYOMY: Summer Bikini Blast
  3. Hey Marianne,

    Awesome website! Love this workout, going to try it tonight…ahhh!

    Do you have your workouts in PDF format or in a video file? I know they are all on youtube but it would be awesome to have them so I could watch on my phone etc.

    I know how to download them from youtube but I would pay you money if you had a product ready to go. Anyway, sure you have thought about that!


  4. Its such as you learn my mind! You appear to know a lot about this, like you wrote the book in it or something. I think that you just could do with a few p.c. to force the message house a little bit, however other than that, that is excellent blog. An excellent read. I will definitely be back.

  5. hi marianne i just found your website a day or so ago and just fell in love with it right off the bat. i love learning new exercises and workouts. i tried doing the gym thing but with working 2 jobs working out at home is just better for me, so your workouts will definitely be added to my normal routines.

    my question is what kind of step up do you use for the elevated work outs. i have been looking for one, but don’t know whats good and how high should they go in the air. i like the one you use in the videos, but i can’t find the name of it anywhere.


    1. Hey Ashley,

      Firstly, welcome to the site! Thank you for commenting and I am pleased to hear that my workouts will add more value to your home training!

      The step I have is the Reebok Deck. I love it because it’s so sturdy and has two heights to choose from. 20cm and 30cm. I am sure Amazon sell it – they sell everything. I got mine in Argos here in Ireland.

      Hope this helps.


  6. Hey there Marianne! I just found your site and it looks great! 🙂 I have a question for you about your kettlebells.

    I’m new to working out with kettlebells and wonder how many/which different weights you use? Which weights would you like to reccomend for me, as a beginner? I’ve just bought 2 kettlebells – one 17.6lbs and one 26.4lbs. I would like to add more kettlebells to my collection. But I think it’s hard to know what weights I should buy and how many of each kettlebell. Want to challenge myself and shape my body! You seem to be the right person to ask. Would appreciate your help! Take care!

    1. Hey Jennie, You have indeed asked the right person 🙂 And, Welcome to my blog!

      As a beginner, it’s important to focus first on mastering the technique of KB exercises, so I wouldn’t worry too much right now about adding more weights to your collection. What you have chosen is more than adequate. You will find the lighter KB will be great for mastering certain exercises like; presses, snatches, TGUs, Windmills. But the heavier KB will eventually be more beneficial for the swings, squats, lunges, rows and cleans. Believe me when I say, mastering these exercises will be enough of a challenge for the minute. You will gain strength quickly, but first be strong and confident with form!

      Right now, I only really used 2 weights (mostly). A 16kg and 20kg/24kg. It is enough of a training session with these weights even now, so there is no rush 🙂

      Hope this helps

  7. Hey Marianne,

    Thanks for replying, and for your advice, I bought today a 7.5kg kettlebell 🙂
    I’ll be using your website for workouts in the future, i’m looking forward to getting stuck in. I’m going travelling in November, so hoping to tone up and get in shape up for that.
    Thanks for posting all the videos!

  8. Hey I really like your videos! 🙂 I havent used a kettlebell before, but i’m looking to buy one to begin with and see how it goes, what weight kettlebell would you recommend for a beginner?? I do some hand bell reps with a 3kg weight, but thats about it! 😉

    1. Hey Katerina, thank you for the kind words 🙂

      To start Kettlebell training I would recommend 6kg-8kg for most females, with a view to progress fairly quickly to 12kg-16kg (at least for swings, squats and rows). For better value for money, I would get an 8kg, as it will do you for longer and there are ways to adapt most exercises if the 8kg is too heavy for the likes of presses.

      8kg may feel heavy to start with, but you will find that KB training is much different to other types of resistance training and does require a little more weight.

      I hope this helps 🙂

  9. I am so glad I found Marianne on the web! Her workouts are very challenging and she is extremely motivating! Love it!

  10. I did this workout this morning, but unfortunately only had time for 2 rounds.. boo!!! I wanted to do three, but didn’t get up as early as I needed to and my dynamic warmup is a must. This was awesome though and I would do this one again. I really dig those stand kneel stands, they are awesome for core when holding the KB above your head, they actually work a lot of different muscles. Awesome workout, thanks Marianne!

  11. This is the last thing I did before heading for the airport. A week’s illness begind me, I sweated and puffed this in 85 degree heat. 100% effort!

  12. Great workout Marianne. I am going to give this one a go tomorrow morning 🙂 I would love to hear more about your diet, if this is something you are willing to share? You look amazing and I struggle with my diet 🙁

    Thanks for all you do!

    1. Sarah, I am ashamed at my diet right now, as I seem to be on a mission to disprove the “you can’t out-train a bad diet” saying! I definitely need to clean my diet up a bit, but it’s easy to get stuck eating the same things.

      Maybe I should write about my own struggles with my diet and how my views have changed. I would give examples of what I eat. For me, it’s definitely that I don’t eat too many total calories that I stay this lean etc. But that doesn’t mean the food I eat is good. It’s not all bad and the fasting helps.

      Diet is something many of us struggle with, so I will tackle this too 🙂

      1. Thanks so much Marianne!! I would love to hear about your diet and struggles, as I know we all have them.

        Did this workout this morning and I was a pile of sweat 🙂

        Thanks for all you do!!

  13. I did this today and I really enjoyed it. Rope jumping has been always my favorite. I don’t think I would look good in a bikini though.

  14. Pingback: Summer Bikini Blast | Kettlebell and Body Weight Workout | | Free Fitness Blog « fitkatieb
  15. Hi Marianne,

    I’ve just recently discovered your website/Youtube channel and am glad!
    I have a couple of kettlebell DVDs (Lauren Brooks & Anthony DiLuglio) and am often looking for new workouts (as I like variety)…definitely going to give this one a go!!

    Enjoy your upcoming trip to America!

  16. Hey Marianne

    Feel so guilty after watching this… haven’t properly trained in 2 weeks as I was on hols and I’ve been over indulging a little the last few days lol! But aiming to get back into swing of things next week!!

    Love this workout! The sunshine was gorgeous while it lasted!

    Was wondering what would you recommend as the best exercises for the inner thighs?

    Looking great as always!

    Criostiona 🙂

    1. Hey! Thanks 🙂

      The inner thighs are often a problem more related to the increased fat in that area which makes it appear untoned 🙁 So once you are leanner this often improves unless it is particularly stubborn. Exercises such as wide stance squats and deadlifts help along with single leg exercises such as stand-kneel-stands, single leg squats, reverse lunges, high deficit reverse lunges etc.

      But I have to admit, even for me this is a stubborn area to tone up :-/ But I guess in women, it is supposed to be a little softer there by design?? I would think anyway 😉

  17. Another great work-out Marianne!Bit jealous of your outdoor space, doing a session outside sounds like a great idea, although I’m surrounded by feilds being harvested and the accompanying plague of little black ‘thunder flies’make it a little less appealing!!!!
    Curious to know what you do in your active recovery time?

    1. Dayl, I tend to go out and about walking if it’s nice weather. There’s really not much to do around here, but boring housework counts too 🙁 Not very exciting though haha!!

      1. LoL!!Ha Ha glad it’s not just me who thinks that housework is boring!!!! But actually i meant that i was curious to know what you do in the 2 minute recovery time between sets!:)I never know whethere to just march about to keep momentum going or to do something else maybe like situps or whatever.

        1. Oh LOL!!! For this workout I just walked about the garden. But usually I am fixing the camera, recording reps etc – just don’t stand still 😀 That’s funny that I went off on a tangent there hehe!

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