Triple the Results – Full Body Home Workout

by Marianne  - January 23, 2011

Hi everyone,

I am trying yet another new setup for my workouts. I know I have been lagging behind with them, but everything else seems to get in the way. So I put extra thought into the workouts I do post and make them worth the wait πŸ˜€

This one has 3 sections, which again change pace throughout and have a mix of Body Weight, Kettlebells and Core exercises. The difference today is I have actually filmed 3 separate videos to show you firstly my workout (the advanced version), then I have recorded one round of the workout for both Beginner and Intermediate modifications. Then below each separate video I have outlined the actual exercise modifications, with suggestions for either set reps or intervals.

Instead of having to try and visualise from what I write, you can play the short video of me demonstrating each modified exercise for your level for the workout. You can either do this before, or after you watch the advanced level and see what you can aim for in the future. It is good to see different levels so you can match it to your own abilities.

REMEMBER – you can pick and choose which level of EACH exercise to do. Meaning, you may be beginner level at some exercises and not with others. For this reason, I have included the times (in red for Advanced, Green for Beginners and Orange for Intermediates) where each exercise appears in each video, to save you time scanning through looking for it, just in case you don’t want to watch the whole thing πŸ™‚ So, if you see me doing the advanced burpee and you want to see what the intermediate modification looks like, then scroll to the intermediate section and scan to the time indicated.

Hopefully a win win setup.

Please note though that for most of the first section of the workout the modification is really the weight you choose and the tempo you move at. Slower tempo, weight feels heavier. Faster tempo, weight feels lighter.

This workout has a lot of focus on the lower body, but there is plenty of upper body punishment too, as we are aiming for full body workouts as much as possible (more time efficient). But giving the legs are hard time is great for burning more calories, better conditioning, and getting the glutes firing !

Now for the Advanced Workout breakdown:

Section 1 – Strength

Feel free to set your stopwatch for this section, just out of interest. Because it is a strength section the focus is on quality not quantity of reps. Therefore I have set reps as a guide. For a “true” or traditional strength workout, normally the reps would be way lower (like 3 – 5), but because we won’t all have the weights available for this, we can still do strength exercises and use the heaviest weights we have. For this I used my 16kg (yellow), 20kg (grey) and my 24kg (green) Kettlebells, I started lighter and progressed. This section took me 15 minutes 02 seconds.

There are 3 rounds of 4 exercises, followed by a “filler” exercise between sections. The exercises and rep range are:

  1. Kettlebell Deadlift x 8 – 12 reps (1:00)
  2. Kettlebell Sumo Deadlift x 8 – 12 reps (1:14)
  3. Kettlebell Single-Leg Deadlift (right leg, left hand) x 8 – 12 reps (1:28)
  4. Kettlebell Single-Leg Deadlift (left leg, right hand) x 8 – 12 reps (1:39)

Now, set your Gymboss Interval Timer for one manual interval of 45 seconds and complete:

  • The Kettlebell Halo x 45 seconds each direction (3:20)

Section 2 – Endurance/Conditioning

This section uses Kettlebell combinations and cardio to increase the pace and demand for greater endurance and co-ordination. Setting my Gymboss Interval Timer for 8 cycles of 15 seconds rest and 45 effort, the goal is to complete 2 rounds of the 4 exercises below. This time use a lighter weight and aim for a faster pace, but quality reps throughout. Because you are down-grading the weight, your form should stay solid:

The 4 exercises (and my reps) and the “filler” exercise are:

  1. Kettlebell Thruster to Reverse Lunge (right) (8.5, 7) (3:31)
  2. Kettlebell Thruster to Reverse Lunge (left) (8.5, 7.5) (3:47)
  3. Kettlebell Renegade Row (18, 16) (4:02)
  4. Two-Handed Kettlebell Swing (30, 27) (4:13)

Now re-set your timer for one interval of 45 seconds again and complete:

  • Kettlebell Weighted Single Glute Raises (toes up or down) x 45 seconds each side (5:14)

Section 3 – Cardio/Endurance

This section uses body weight only to maximise both the reps and the heart rate, again you will feel a major leg burn and will probably hate me forever πŸ˜‰ The effort interval increases and the rest decreases, making this section even faster and a KILLER! But, we’ve done worse, so no moaning! Remember choose your level carefully for EACH exercise because you need to be proficient at the exercises to get full benefit from them in this section.

For this level I set my Timer for 8 cycles of 10 seconds “rest” and 50 effort and completed 2 rounds of the 4 exercises below, followed by a final “filler” exercise:

  1. Burpees (with push up and jump) (18, 16) (5:30)
  2. Reverse Lunge Hops (right) (24, 19) (5:50)
  3. Reverse Lunge Hops (left) (22, 21) (5:55)
  4. Dynamic Squats (33, 30) (6:07)

Re-set your timer AGAIN (lol) for the last static exercise for 60 seconds:

  • Super-Girl/ man x 60 seconds (6:58)

Now I will show you modifications for other levels.

Beginner’s Workout Breakdown

Section 1 – Strength

Beginning these types of strength exercises is difficult because you may only have one Kettlebell to start with. However, you will still benefit from practicing these exercises to perfect your technique before increasing the weight, this type of approach is a good one as form is everything. If you are getting to 12 reps and you find it easy, then that’s a sign that you have “outgrown” your weights for this exercise. As an alternative, I would recommend doing 8 good but slow reps, count 4 seconds up and 4 seconds down, to make it harder – this makes the weight feel heavier.

Do 3 rounds of the following:, you will notice that the deadlifts can be modified to make them easier, so you don’t miss out on an excellent exercise.

  1. Kettlebell Deadlift x 8 -12 reps (00:36)
  2. Kettlebell Sumo Deadlift x 8 – 12 reps (00:59)
  3. Kettlebell Single-Leg Deadlift (right leg, both hands) x 8 – 12 reps (1:10)
  4. Kettlebell Single-Leg Deadlift (left leg, both hands) x 8 – 12 reps (1:23)

Now set your Gymboss Interval Timer for one interval of 20 seconds for your “filler” exercise:

  • Kettlebell Halo x 20 seconds each direction (1:40)

Section 2 – Endurance/Conditioning

The exercises are slightly different here than in the advanced section, but they are working the same muscles in much the same way. Remember you want this to be a faster pace, but still maintain good form.Β  This time it’s interval training and your timer should be set for either 4 cycles (allowing for a longer rest between rounds), or 8 cycles (for two continuous rounds) of 30 seconds rest / 30 seconds effort:

  1. Kettlebell Goblet Squat to Press (1:59)
  2. Single Arm Kettlebell Row (right) (2:18)
  3. Single Arm Kettlebell Row (left) (2:37)
  4. Two-Handed Kettlebell Swing (2:46)

Now re-set your timer for 30-45 seconds and complete:

  • Either Weighted or unweighted Double Glute Raises (2:55)

Section 3 – Body Weight Cardio

Sometimes beginning to exercise for the first time can be challenging in all different ways. One way is lack of co-ordination and or balance. So, on one hand, while single leg exercises can help with balance etc, it is not wise to add single leg jumps or fast single legs movements to your routine too soon (we want healthy knees). This is especially true if you are over-weight. Because this section is faster paced, we are looking for exercises that will help, not hinder your efforts to raise the heart rate, while benefiting from similar exercises. I have taken this into consideration when modifying this section.

Remember you can, for example, do an intermediate burpee but the rest be beginner style, it’s up to you and what you know you can do in this workout. Besides, if one exercise becomes too difficult, you can always down-grade in the next round. Flexibility is key to a fun workout πŸ™‚

Now set your timer again, but this time, either for 4 or 8 cycles (depending on fitness and recovery abilities) of 20 seconds rest and 40 seconds effort. Complete 2 rounds of the following 4 exercises:

  1. Burpees (no jump, no push up) (3:18)
  2. Alternating Reverse Lunge (3:24)
  3. Mountain Climbers (3:37)
  4. Either Dynamic Squats / Jumping Jacks (3:46)

Finally for the last challenge, set your timer for 30-45 seconds:

  • Plank Hold x 30-45 seconds (4:11)

This is you finished. Now Cool Down and Stretch.

Now for Intermediates

There will be some people who may be progressing well, but need some extra ideas at how to modify some exercises to assist them when things become too tough.Β  Or if things are too easy, here is the next stepping stone to advancing your ability, which is far better than just stopping. If a weight becomes too much for me for example, I down-grade for the rest of that exercise, this is ok to do as long as you are still moving πŸ™‚

Section 1 – Strength

This should be done using heavier weight/ lower reps, but again decide if the weight is too light and gauge if slower reps may be better here. Complete 3 rounds of the following 4 exercises:

  1. KB Deadlift x 8 – 12 reps (0:23)
  2. KB Sumo Deadlift x 8 – 12 reps (0:42)
  3. KB Single-Leg Deadlift (Right leg, right hand) x 8 – 12 reps (0:51)
  4. KB Single-Leg Deadlift (left leg, left hand) x 8 – 12 reps (1:06)

Set your Gymboss Interval Timer for one interval of 30 seconds:

  • Kettlebell Halo x 30 seconds each direction (1:20)

Section 2 – Endurance/Conditioning

Moderate weight this time and aim for max reps. Set your timer for 8 cycles of 20 seconds rest / 40 seconds effort and complete 2 rounds of the following 4 exercises:

  1. Kettlebell Thruster (right) (1:36)
  2. Kettlebell Thruster (left) (1:47)
  3. Kettlebell Bent Over Alternating Row (1:58)
  4. Two-Handed Kettlebell Swing (2:12)

Now set your timer for one 30 second countdown:

  • Body Weight Single Glute Raises (toes up) x 30 seconds each side (2:23)

Section 3 – Body Weight Cardio

This time set your timer for 8 cycles of 15 seconds rest and 45 seconds effort. Complete 2 rounds of the following 4 exercises:

  1. Burpees (with jump, no push up) (2:47)
  2. Reverse Lunge and Knee Up (right) (2:57)
  3. Reverse Lunge and Knee Up (left) (3:09)
  4. Dynamic Squat (3:20)

Now set your timer for 45 – 60 seconds:

  • Plank with Alternating leg lifts x 45 – 60 seconds (3:28)

I realise that there is a lot of timer changes and count-downs, but this gives you a little extra recovery to allow you to really push harder in the next round. It is often beneficial to workout like this, allowing the heart rate to nearly settle before bringing it back up again. The body doesn’t have a clue what is going on, so it must keep burning, not conserving energy. If Fat Loss is your goal, this is a good may of training. If Fat Loss isn’t your goal, then this is just plain fun and still good to add in for full body variety and conditioning.Β  Plus, if you know each section is hitting you with something different, it keeps you focused throughout.

Let me know what you think of this workout and the set up. I am interested to see if it’s easy to follow, although, given my useless internet connection it has proven annoying and very frustrating to get these videos up at all – given they were meant to be posted on Saturday πŸ™


From a very tired




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  1. Pingback: Macaroons and New Workout Inspiration | Lifestyle Engine
  2. Hello Marianne,
    I missed out on the blog regarding food. I love this community !!!!!!! You guys are the best πŸ™‚
    I’d like to add a bit on shakes etc. Gillian , I’m with you on the cinnamon & the Maca. Our shakes are the same with the exception of the spinach . I’ll have to try that sometime. I adore drinking almond milk. It’s so tasty. I buy the vanilla and the chocolate . My shake consists of whey protein, almond milk, banana , flax seed, mac a , and cinnamon. I also enjoy my steel cut oatmeal with a mashed banana and raisins . Yummy and very filling. I’m going to try your raw fudge and macaroon recipe. I’m a little uh nervous about adding the avocado , but I’m sure it tastes good. I also want to share with you all that I take digestive enzymes and probiotics. I’ve found that they help me tremendously with the gas issue which is somewhat non- existent .
    Have a fantastic day,

  3. Hi Marianne, I think I asked what happened that you’re not on Video fitness. I saw a post from o under the blog topic not to recently. Do you still frequent there? I can’t believe I didn’t link up with you then.

    1. Sorry Cheryl, I only have time now to stop by every so often, but I haven’t posted in ages πŸ™ It’s annoying, because I keep meaning to head over there and say hi. Guess I’ve just been so busy with everything else. Must make time.

      I was usually in the “Kettlebelles” threads πŸ™‚

  4. I am actually anxiously waiting for the forum to go up, I can’t wait to share ideas and experiences with everyone, I think this will bring MYoMy to the next level.


  5. I think it would also be a great idea for us to share what we eat. (inspired by Gillian) and also our weaknesses in terms of foods and portions, it would be nice to make a comparison since we are all from different places, and have access to different foods. I am a bit old fashioned and am lucky to live in NYC where there are tons and tons of choices and prices.

    Cheers to all

    1. Great idea! Hearing how others eat can be a huge motivation and give us new ideas. I live in Vancouver Canada and am greatful to have access to tons of fresh and organic foods. Im interested to know what its like other place in around the world.

      1. It will be a popular thread then. I can’t wait for the forum – you guys will be able to talk about your own subjects and we can post challenges – it will be great! Northern Ireland is quite good for some fresh foods, but it’s hard to find well priced organic or free range meats. But the veges are great, especially the potatoes, carrots, parsnips, turnips etc. I love winter veges πŸ™‚

  6. Gillian, I had an instructor recommend RTN protein. It was/is very expensive, but as I read the ingredients, I can see why. Would you look for it and tell me your thoughts on it.

    1. I looked at their website and it looks ok, though they don’t mention the temperature that the whey is processed, they do talk about filtering and that it is from non- BGH cows, which you want. The price does seem high — you can usually find sales if you look — some websites always sell X at a 15% discount, so you should not have to pay full retail. They even sell it at Amazon!

      It does seem to be chocked full of amino acids, but you would have to compare several brands side-by-side to see if there was an appreciable difference. I don’t take much in the way of supplements (other than Fish oil and a few things like that), but serious bodybuilders are really into their amino acids all to help build muscle. I don’t know if the rest of us need that much supplementation. Beyond that, I still think taste is a big factor — if you can’t stand the stuff, you won’t use it, so I would suggest trying a small sample first to see if you like it. You might also ask serious lifters what they use — most people are happy to tell you!

      There is one other drawback to taking protein supplements — lots of gas!


      ~ Gillian

      1. Hi Gillian,

        “lots of gas”??? I really was not aware of it and I am glad you told us.

        Definitely not something I am looking forward to.


  7. Phew… I finally got around to doing this workout. Let’s see earlier in the week: Mon an hour of Ashtanga Yoga Primary series, Tues AOS Providence (really fun! 14 exercises of 2 min work/ 1 min rest, ending with 3 min of snatches), Wed first time on bars and rings (upper body only – boy that was hard), so today I needed legs!

    I spent an extra long time warming up with Marianne’s addendum to the Squat 101 tutorial (excellent BTW), but when I got to really working out, I felt really weak! I realized I had eaten badly last night as we had a ‘Japan night’ after yoga (I don’t count Wed yoga as exercise) and I had lots of rice stuff (mochi) and sake! That’s my excuse anyway!

    I. 1. Deadlift 30lb DBs x 12, moved to 16Kg & 14Kg KBs x 12, 12
    2. Sumo Deadlift 14+16Kg KB x 12, 12, 12
    3. SLDL Right 14Kg x 12, 12, 12
    4. SLDL Left 14Kg 12, 12, 12

    KB Halo 10 Kg 45 sec each side 21 reps each (I warm up with 15 lb halos, so this was a 1st at this weight).

    II 1. KB Thruster Rev Lunge Rt 10Kg 8, 6 (weird, uncoordinated, so took time on form)
    2. Left 10Kg, 7, 6
    3. Renegade Row 30 Lb DBs 19, 18
    4. 2 Handed KB swing 16Kg 28, 26

    KB Glute raise & Hold 45 sec each side, 10 Kg

    III 1. Burpees 8.5, 8.5 (left shoulder was hurting from yesterday, did narrower hand position and focussed on elbows in)
    2. Rev Luge & Hop Rt 19, 18
    3. Left 17, 18
    4. Dyno Squats 26, 27

    Superman holds 60 seconds

    I’ve been working on yoga scorpions, and I wanted a cheery ending so I did two 30 second holds of these against a wall, but trying to get my feet close to my head and just one toe touching the wall for confidence. All inverse poses are getting better.

    I still don’t see how you guys can do burpees so fast! Maybe if I hadn’t done any pushups for a week, I could hammer them out faster! Pushups on rings is like starting all over again and rings really show up weaknesses and imbalances.

    Well, I got what I wanted, but I felt as though I was not at my best.

    I just got some more KBs so I can’t justify buying any more for a while, but I could have lifted heavier weights if I had them. Since most of the time, I am going for reps and short rest intervals, my lighter weights are usually sufficient.

    Well, thanks again Marianne. You are doing so much work on all of these workouts — you really have something for everyone! I don’t know how you find the time for everything!

    ~ Gillian

    1. I guess my question about if you notice your strength improvements is answered in the fact you have bought more KBs πŸ™‚

      The thruster to reverse lunge can be a wobbly one – which is why it’s only in the advanced version – It’s getting the feet back to a good squat start position after the lunge. The key is not to rush this one.

      Nice work on the renegade rows btw!!

      Thanks for posting your scores πŸ™‚

      1. Hi Gillian,

        can I completely interfere? I would love to know more about your diet regimen. I have more or less understood what it is that you don’t eat, but I’d love to know what you do eat and more or less what your weekly menu would be.

        The reason why I am asking is that I realize that my diet is really bad and, given the obvious experience that you seem to have in various areas, I was curious to know more about your nutrition habits.

        I hope this is not an inappropriate question.


        1. I don’t really fuss about diet. I don’t eat much red meat since I don’t really like it. I work out in the morning and then make green smoothie (almond milk, spinach, banana, whey protein, 1/2 tbs Maca, 1/2 tbs cocoa nibs as a treat, ice cubes.) Quickly followed by breakfast which is almost always a large bowl of oatmeal with some fruit (berries, or whatever we can find.) In the winter I drunk herbal tea all day or chai tea made with almond milk. One way or another, I eat a lot of cinnamon — I put it in lots of things.

          If I am snackish, I will grab some almonds, some fruit or a spoon or two of nut butter. I also have a stash of raw fudge and cocoa macaroons and IF I plan on working out the next day, I will have one piece of fudge and a couple of macaroons (fudge is cocoa, coconut oil, cashews, avocado, vanilla, agave syrup; macaroons are coconut flour, dried coconut flakes, coconut meat, coconut butter, maca, cocoa, agave syrup) — I am getting some agave syrup as the sweetener, but the big thing is I am getting coconut oil, which is a good oil.

          I rarely have lunch, so dinner is early — if I am hungry, I will grab a small piece of cheese or make some guacamole and have some corn tortilla chips. Dinner is usually veggies cooked with chicken and quinoa or sweet potatoes. I will either saute or bake. I have been substituting cauliflower for rice lately (grate raw cauliflower and then cook with some broth or coconut milk) and I really like it, so we could polish off one cauliflower with a few other veggies and a chicken breast between the two of us. Rarely I will have bread or wine, but I mostly stay away from grains. If I want a treat, I’ll have a date or two. Ooh, another dish I love is a shrimp burrito — just saute shrimp and veggies and roll up in sprouted grain tortillas, top with a little cheese and melt cheese, and serve with spiced black beans on the side.

          Once a week we eat brunch out (when I will have an eggs benedict or if I am really hungry I will have a Reuben sandwich with fries, but those are rare), and then have a snack later (not if I have had fries!)

          It doesn’t sound like much, but I eat a lot — I don’t know the calories, but I eat until I am full. The smoothie and oatmeal is big and dinner can be big. I don’t eat much in the way of simple carbs (except for fruit) and I don’t really like starchy foods. Ultimately I have a lot of veggies and fruit and I just eat over a limited period of about 8 hours.

          I have eaten very little processed foods for so long, that eating out often makes me feel bad. I Love Thai food, so I will go for a green curry at the drop of a hat, even with the white rice! Whatever I eat has to be interesting, otherwise I almost don’t care, so I go for spicy and ethnic type foods.

          I don’t seem to have a gluten problem, but I realize that I do avoid it. I also now avoid milk, and I quit coffee (except for a once a week special). The big thing is getting rid of processed foods, using alternative flours or nut flours, using alternative sweeteners (agave, coconut nectar, rice syrup, stevia), and nothing that says “diet” on it!

          Over the holidays, I went nuts cooking brownies and toffee, and I just substituted better ingredients, I didn’t have to pay for it at all! You might try Elana’s Pantry and Maria’s Nutritional Consulting as blogs that will give you ideas of how to substitute.

          I am sure I’ve rambled on enough! LMK if you have any more questions.

          ~ Gillian

          1. Hi Gillian,

            thank-you so much for your very interesting (as usual), kind and detailed answer.

            I will try some of the things you mention and see if they work for me.
            I have always eaten a lot of “bad” foods (lots of fats and carbs, because until 2 years ago I was really underweight mainly due to genetics: so I was counting calories, but the other way round) but now that I have put on weight I feel like trying a healthier way of eating.

            By the way, if you ever decided to blog, please do let us know: I’d love to follow your blog, as you are so knowledgeable in so many areas. And you write very well, which is a huge plus for me.

            Thank-you again Gillian. And thanks Marianne for “hosting” this maybe slightly off-topic subject.

            Cheers everybody

        2. Sorry Gillian, I actually have one more question and it’s this: when you say whey protein which one do you recommend?


          1. You’r sweet πŸ˜‰ I have sort of been thinking about a blog, but I would have a hard time sticking with one subject. I have sone other pressing stuff that must get done before I can even think about that!

            I prefer Jay Robb Whey Protein, though you should look for yourself. There are several things to consider– what type of protein (whey, casein, egg, soy, rice — they metabolize at different rates, with whey the fastest and egg whites the slowest, I think), do you have any allergies, what is the sweetener (I look for stevia), what is the emulsifier (makes it mix well and stay together — generally go for non-soy lecithin), how is the protein processed (low temps are best, as temps destroy many of the enzymes that you want in the first place), the nutritional breakdown (25g protein is optimal, maybe about 1 g fat and preferably 0 g carbs), avoid artificial ingredients or things you can’t figure out, and finally taste and texture (some of these are downright bad!) There is another brand I have heard of but not tried – SDC About Time. Phew! I don’t even know what is available outside the US.

            All good protein supplements are expensive, and I would not scrimp on these. Look around for good prices online — they all have their own websites, and some have auto-ship programs at a discount. Vitacost is a great discount place for US online orders, and GNC has good prices if you get their discount card and follow their sales.

            You must think of this as food, so be as discriminating about it as you would real food, and include it in your calorie intake. I just checked, and my green smoothie runs about 440 cals with a banana; OMG! I guess that is how I can eat relatively little over the rest of the day.

            BTW, you mentioned you were bad for eating fats and carbs — they are not bad in themselves, I just get picky about the sources. Fruit are simple carbs, fructose, so they give you sugar quickly. Veggies tend to be complex carbs, so they break down more slowly. Both have other micronutrients and fiber, which you don’t get from processed foods masquerading as real food. (You can see me position on this!) Fats can be good or bad too — I usually cook with coconut oil and will even eat a small spoonful if I feel needy — highly processed vegetable oils are bad (I won’t touch soy or canola.) You get fats too from nuts, meats and dairy, so at least be discriminating.

            The less processed food is, the better it is for you — aside from the nutritional differences, natural foods are more satisfying, so you get full on them faster.

            The only drawback is that eating better is expensive. So many industries that pump processed foods are subsidized and so it is cheaper to buy a McDonald’s hamburger than it is to buy a bunch of broccoli. I can’t blame those who go for the burger! ;

            So why do I have a protein shake at all? I have it in my mind that I need a fast replenishment after my workout and as I am trying to build a bit more muscle, I am opting for added protein. The shake is ground food, so it gets in my system faster than whole food, so it is a good pick-up after working out, esp on an empty stomach.

            If I was just making this a meal without any other concerns, I would go for balanced nutrients and maybe lower calories (exchange berries for the banana) and maybe eliminate or reduce the protein powder.

            I do have this almost every day, regardless of working out, and it is a great thing to mix up if I don’t have the time for a sit-down meal.

            ~ Gillian

          2. Hi Gillian,

            thank-you so much! This was such a complete and clear explanation (better than an encyclopedia….it’s actually a “gryerpedia”).

            You really should seriously think of a blog and not necessarily on only one specific subject…”Gillian’s thoughts on….” sort of. (I hope it makes sense in English).

            I’ll look around for a good protein supplement, bearing in mind your advice.
            And I also wanted to thank you for letting me know about those two nutrition blogs: I checked them and they seem very interesting, informative and full of practical suggestions and ideas.

            I really like Myomytv’s community here.


          3. This is all possible because Marianne has this site and allows us to digress, though this is still health related. We have a fantastic community here from all over the world, with a wealth of information and experience that we can all learn from.

            I think we are especially lucky to have Marianne’s medical knowledge to draw from — you can see from all her recent tutorials, that she is very aware of physiology so she can give us learned advice about proper form and injury prevention.

            If you look around at this site, your will notice that, in addition to a year of exercise videos, Marianne has some wonderful recipes, as well as sensible diet advice going back for some time. I follow the intermittent fasting that she talks about and I like it much more than eating lots of little meals.

            Yay us! Its wonderful to have international pen-pals! (blog pals?)

            ~ Gillian

          4. From my older articles on diet, you can see when I used to be more concerned about calorie counting and small meals – I am so free now doing IF that it doesn’t matter, and I still stay the same πŸ™‚ Happy days for this πŸ˜€

            Must do a new recipe for you all – it’s been a while for that.

  8. Great workout, really enjoyed it. Some moves were challenging for me, the single leg dead lifts, a bit wobbly at times but by my final set was looking better. My squat mobility is improving gradually with each workout, thanks for all the help. The alternating leg lifts from the plank…barely got my foot off the ground, not sure if it was because I was gassed, or a flexibility issue. Anyway, I keep plugging away..thanks for all you do..

  9. I think these types of workout are my favourite – all elements of fitness covered, excellent!
    My cold has subsided at last (hooray!) so tonight’s training felt hard, but normal-hard, if you get what I mean.
    Great new setup with the beginners / intermediate / advanced versions! Your workouts are accessible to everyone – like Raffelle mentioned, there’s simply no excuse to avoid giving it a go, even for a complete beginner! However I do wonder how time consuming it must be for you to provide the new setup?!
    I completed the advanced workout (well, nearly. I substituted one exercise with the intermediate version):

    Section 1 – 3 round; first using 2 x 16kg, 2 and 3 with 2 x 20kg.
    1. KB Deadlift – 12, 8, 9
    2. KB Sumo Deadlift – 12, 10, 10
    3. KB Single Leg Deadlift (R leg, L hand) – 11, 8, 8
    4. KB Single Leg Deadlift (L leg, R hand) – 9, 9, 9
    (Meant to set the stopwatch to time but forgot!)
    KB Halo using 12kg – 45s each side. New exercise for me!

    Section 2 – 2 rounds of 45s effort, 15s rest
    1. KB Thruster into Reverse Lunge (R) 12kg – 8, 7.5
    2. KB Thruster into Reverse Lunge (L) 12kg – 8, 6.5
    3. KB Renegade Row (2 x 12kg) – 18, 14
    4. KB Swing (16kg) – 27, 26

    Section 3 – 2 rounds at 50s effort, 10s rest
    1. Burpees – 19, 19
    2. Reverse Lunge and Knee Up (R) – I did attempt ‘Lunge Hops’ in the first instance but my coordination was awry – 20, 22
    3. Reverse Lunge and Knee Up (L) – 28, 23
    4. Dynamic Squat – 30, 31.

    Finally, 60 seconds SuperGirl!

    I LOVED this workout! Challenging and well-balanced.


    1. Ruth,

      First, I’m glad you are better πŸ™‚
      Second, I love how you have used the intermediate exercise to help preserve your knees, until you build up more balance – this is exactly why I chose to design the workouts like this. So you don’t put yourself at unnecessary risk to do something just because I am doing it. Great job. I think that even the intermediate version is something I would use from time to time too. Thanks for illustrating how this can work for everyone πŸ˜€

      Lastly, it makes it worth the time if people are getting something from it. I may stil tweek things again to streamline it more, but I think having 3 variations of the workout that caters for all abilities is a winner πŸ™‚

      Cheers, great numbers as always – you’ll be giving me a run for my money, not that it’s a competition πŸ˜‰

  10. I found this workout especially difficult as I always do my cardio before strenght training. I have tried and tired to do it the other way around but never have anything left for cardio at the end. So this was a GREAT challange for me! Here are my numbers:

    DL 2X16KG 12,12
    Sumo DL 2X16kg 10,10
    Single DL R 25# 10,10
    Single DL L 25# 10,10

    Kettlebell Thruster (right) (9, 7) **I droped the lunge as Im trying to focus on form when doing my squats and am taking them a bit slow right now
    Kettlebell Thruster (left) (8, 9)
    Kettlebell Renegade Row (14, 14)
    Two-Handed Kettlebell Swing (28, 28)

    I did the cardio section as 15/45
    Burpee- 10,8 (yikes, need to work on these!)
    Jump lunge L- 22,22
    Jump Lunge R- 22,21
    Changed the squats to Mountainclimbers because my legs were on Fire!! 100,103

    I did this last night and thought for sure my legs would be sore today but they feel ok so im good to go with another workout tonight!
    Awesome Workout, thx Marianne:)

    1. You’re welcome Rashelle, glad you enjoyed it. It would be a challenge for you to change the order of your workout. But I do think it’s good to keep things fresh like this. The body reponds to new stimulus best πŸ™‚


  11. got it. It’s just a matter of time, patience, consistant moving, and of course, what goes in the pie hole:) lol 1 and 2 and 3 and 4 and 1 and 2 and 3 and 4… eat, sleep, exercise, work, eat, sleep, exercise, work.. lol

  12. Did this workout before work this morning and I loved it! Put me in a great mood. Thanks so much for putting so much effort and thought into this. I really like the way this one was laid out, every section was harder than the previous but it was still doable I love all the plyo stuff you add in, that reverse lunge and hop was a killer!! (I’m awful at those sorts of stuff so I know its something I need to work on.)

    Just wondering how often would you recommend doing your workouts?

    thanks again

    1. Glad you enjoyed it SaraJane. I would recommend doing these workouts, mixing strength, endurance and variety 3-5 times per week, depending on your fitness level and recovery time. Some people may recover quicker than others and be able to do 5 per week. If this is all the training you do, then it’s fine to do these workouts only. However, if like me, you do gym-based training too, then maybe do 3 workouts and your gym stuff, or use my more fast-paced workouts as “add-ons” to your other training for something “fun” LOL – I hope they’re fun.

      Hope this helps. I reckon from what I know about you, you could do these up to 5 times per week, if that was all you did. But if you’re doing spin, then you can concentrate more on the resistance/strength workouts (which I still need to categorise).


      1. Cheers for the advice, I think I could have done that much a couple of weeks ago but I haven’t been very consistent lately and it shows now. I definitely have to get back to where I was. I really felt it in my legs after this workout, it was awesome!! I watched your push-up and vertical swing tutorials, and they are brilliant. Really useful.

  13. I don’t get the fitness industry. If all study weight loss, they see different body types, images, why can’t someone come up with, this works for this type, or shape and this works for that type or shape? Some say, everyone does not need to do upper body, some say do whole body. What’s that other one on TV that makes you draw your body and then says do these exercises? If muscle is muscle in all of us, why doesn’t it work the same in burning calories for everyone? It’s diet, then if it’s the right food, what is THE right for for each body? Each body metabolises the food differently and how are we suppose to know what is the right way for our body. Marianne might do well with fish, I might do well with no Milk? how how how how how.. Ya, I’m an Indian now:) lol

      1. I guess I was just thinking on type of what will work, change my body image. Is it the kettlebells, could I need more strength in what I do versus, do I need more cardio? Don’t some bodies respond more to cardio and some respond more to resistance? I think that’s what I’m asking. I wish I knew which time is the one that my body responds to. Does that make better sence? If not. It’s okay. I may be not thinking straight and can’t get it out properly.

        1. Hi Cheryl, I think you are partly right in what you’re saying, people’s bodies respond to NEW stimuli, new experiences much more sensitively than they do “the same old thing”, so it may seem that your body responds better to cardio, or carbs or whatever. I think when you take this into account, it all boils down to variety πŸ™‚ Not too much of one thing – because this is were we will plataeu. I can only get so far with plain resistance training then, when I add in more cardio, I see more changes. It’s not that my body likes cardio better, it’s because my body is being challenged for energy it hasn’t adapted to. Likewise I can only get so far with Kettlebells alone, this is why I do heavier gym-based stuff and cardio. I believe everyone is the same this way. However our minds can dictate what we stick to.

          Cheers Marianne

    1. If there were truly one or two diet that worked or an easy exercise regime that worked for everyone, we would all know about it. But there isn’t… so every month there is a new diet book or a new exercise protocol.

      I believe that modern processed food and a lethargic lifestyle are the bane of modern society: if you get rid of those two things — eat simple unprocessed food and start moving again, most of your health problems would be resolved. But we have become lazy both of mind and of body. Most people want an easy fix, a pill to make everything perfect, so they don’t stick with diets or exercise.

      If you are lucky, you stumble upon a few books that get you thinking and then you adjust your lifestyle and you learn what works for you. It really is not all that difficult, you just have to persist. The book that changed things for me was Pollan’s In Defense of Food. As for figuring out what and how to eat, you might try Dax Moy’s free elimination diet ( ), where you remove common allergens and see what changes that makes. As for exercise, I would go for general conditioning and stretching first, and then look to more challenging systems based on what clicks with you. The trick to exercise is that you have to enjoy it, otherwise you won’t do it when you get tired or sore or bored. Kettlebells are about movement and they help develop functional strength, so they are more fun to use. The relatively (in the last en years) new idea of Tabata protocol and its variations, using short high effort exercise followed by short rest periods in repeated cycles has proven that you can get an effective workout within a relatively short period of time, as long as you put in intense effort. All that means that you can get into good shape in a limited amount of time, but regardless, you still have to make the effort. Just like anything of any value, you have to schedule the time to do it, and you have to have the discipline to follow through. That is ultimately the deciding factor for whether you will get into and stay in shape. You have to make working on your health an essential aspect of your life, otherwise you won’t get there.

      BTW, the world’s best known exercise guru died this weekend: Jack Lalanne lived to be 96.

      ~ Gillian

  14. i just love this format!!!!!
    it’s just great that you do variation for beginners and intermediate, and not just do this exercise but a little easier!
    so worth the wait!
    love it love it love it!
    if we can vote i 100% vote for this kind of editing, it kicks butts!
    Thank you so very very very much!

    1. Just as well, I’ve just filmed another one like this. It SHOULD be up tomorrow. I will start the upload when I get home from work in the morning, just incase we have any more internet issues LOL, but it’s a killer – was so much fun and I nearly died! Well, you know what I mean πŸ˜€


      1. Looking forward to it!
        Thank you for sacrificing your time, i just love this layout, it’s just fantastic!
        And a big woop woop for killer wokout, really needed after christmas+sickness, can’t wait to get back in the swing and improve!
        Thank you so very much!

  15. WOW. Your such a trooper for giving up your precious free time, and doing this vid for us Marianne… appreciated . Can’t wait to try a little of everything πŸ™‚

    I finally got a new Gymboss, since sanding on and breaking my last one, so looking forward to breaking…. ( not in the same way hopefully )… this new one in. I have to admit I found it confusing setting up the Gymboss when I first got it. I was like ” It only has 3 buttons for heavens sake, so why is this so difficult ? ” LOL .

    I have a question if you don’t mind answering. I know you can’t spot reduce, and diet is a big factor in weight loss, but besides cardio, what’s the best exercise for getting rid of lower back fat? It’s not really love handles/muffin top type fat….it’s around my lower back on top of my backside, but I haven’t even got a big backside so I’m not sure where it’s coming from. It’s not a lot, but enough to annoy me and I want it gone LOL Hope you know what I mean.


    1. LOL, your poor gymboss :'(

      Sarah, all of the workouts here are good for fat loss as they are great calorie burners. Using resistance and cardio together will get you better results than just cardio alone, but whether you lose fat or not, is diet. If this is a problem area, it will be the last to go too :/ Sorry, but we all have stubborn fat that takes persistance to get rid of. But, honestly in order to get that far, the rest of you will probably end up really thin/lean – so it depends how much you want rid of it?

      I carry an annoying bit of fat on my thighs, and always wanted more defined legs and knees LOL, BUT I have realised, to get there my upper body would have look, well, like Zuzana’s :/ which I don’t want. But no amount of leg exercises will get me those results without cutting serious calories and body fat.

      Have you ever looked into Intermittent Fasting as an option? It has favorable hormonal benefits too, so you don’t need to cut the calories as much? Just a thought. It’s not for everyone, but you can read Andrew’s review and summary on it over at FirthFitness, if you haven’t already.

      Sorry I couldn’t tell you a magic cure, sometimes it’s best to understand that if it’s a “problem area” it will most likely be the last place to go, which can take a very long time – most fitness models find it difficult to get rid of their stubborn fat for competitions (that probably doesn’t help much – oops).

      However, you will like this workout πŸ˜€


  16. Hi Marianne,

    excellent. All I can say is excellent: this workout itself (love the combination of dynamic/strength/isometric exercises), the fact that you have created 3 videos for different fitness levels and your explanation. Wonderful job, highly appreciated. Very very useful.

    Get a better Internet connection, if you can, so that you don’t have irritating technical issues get in the way.

    Can I just go over the colours/weights of your kettlebells? Blue is 12 kg, white is 14 kg, yellow is 16 kg, grey is 20 kg and green is 24 kg. Correct? Maybe you could add this info at the bottom of your videos, but just as an example (and not as a rule for everybody, of course, as I’d break my arm if I tried to do a thruster with 16 kg).

    Thanks again for everything.


    1. Yup you’re right. I keep meaning to add that in, but I seem to foget somehow LOL πŸ˜€ Glad you like this set up. It takes a while to do, but I think it’s worth it πŸ™‚

      Cheers for the feedback

  17. Marianne, you are making it very difficult to procrastinate! I mean with all your exercise demos showing me proper form, no possibility for injuries. Now you have the audacity to show us three different workout intensities and show all three on video. I remember the good old days when I would go to a similar website and see some trainer do push ups with their tongue. I would laugh and say yeah right, and go on my merry way not exercising. But no not you, you had to be so darn thorough and caring. How do you sleep at night?
    Well the damage is done. I’ve followed your website for several months and lost 30 lbs and now my clothes don’t fit me properly. My girl friend has already offered to go clothes shopping with me! Good lord help me!
    I have one thing left to say to you and Andrew.

    Thank you


    1. that was awsome. Loved it. πŸ™‚ so how much of your diet did you have to change to get those great results Raffaele:)

  18. I did horrible. I had to look at the computer for what was a goblet, then I had to set the gymboss and had a heck of a time doing that. Then I couldn’t figure out if I was to be exercising for 40 seconds or resting, then if I was to be exercising, I couldn’t finish all the exercises in the 40 seconds because I didn’t know how many I was suppose to do ?/ it says Burpees and alternating lunges but how many of each ?? I need a reading instruction lesson never mind a beginner lesson. This was complicated for me in that there is a lot of NEW for a beginner. The exercises, the timer, the counts, etc. so i botched this baby horribly.

    1. This is what I was scared of. The timer changes LOL There is a lot of changes. Alternatively you can just set the timer for the same intervals for both the 2nd and 3rd section. And just use a stopwatch for timing the “filler” exercises? Take time to run through the exercises and make sure you know how to do them first so you don;t get flustered during the intervals πŸ™‚ This really will help.

      Try it again Cheryl – when you’re setting the timer, it’s best to set the rest interval as the first one, then the effort. This gives you time to get into position before you start. As for the burpees and lunges, there are no set reps, this is max reps in the interval of time.

      If there is too much NEW, then go to one of the other workouts in the beginners corner, or take one section from this one and add more rounds πŸ™‚ It’s flexible


  19. Marianne

    First, i’m jealous, that you get the will, and the time, doing all these wonders all the way. congratulations champ.
    -I think i’m going to steal this Workout idea,doing it with my teen clients at the Gym, where is, the three workout modifications: Beginner’s Workout – Intermediates’s workout, and the Advanced one. are helping me with their different fitness levels. most of all it focus on the lower body. i like this form in : Strength- endurance conditioning-and cardio endurance.
    it is going to make a challenge at the class. Slower tempo, weight feels heavier. Faster tempo, weight feels lighter.
    actually my clients got a well cardio, and endurance, but it takes more for fat burn, so please any advice from you about fat burn challenge workout.
    pls. let me tell you time i perform the workout.

    I believe the time and the effort it takes from you.
    Thank you

    1. A Fat loss workout is a combination of everything included this one, but at the end of the day it’s down to diet, that determines a “loss”. For example you will have people who come to training who have eaten a pre-workout snack? They won’t burn a pick of fat, because of the insulin spike will “block” any fat release for energy. HIIT speeds up the metabolism more, but you need strength training to grow more dense muscles, which increases metabolic potential, so I can’t say really how you can get your clients to burn fat, when I don’t know what they eat, how they train etc A

      All I do know is you need everything to be in place, and expect it to take time – “weight” loss can be fast, but fat loss (if you want permanent fat loss) should be slow.


  20. Wow you really put a lot of time and thought into this one giving us different options and things to work up to. That’s why you rock!

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