Zombie Workout | Kettlebell and Body Weight Home Exercise Circuit

by Marianne  - May 21, 2013

Hi everyone,

Over the next few months, there will hopefully be a few changes to the set-up here. I am planning a little revamp, so I hope you will be as excited as me to see these small changes ๐Ÿ™‚

In the meantime time, it will be business as usual as I get back on track with my training. ย You know, I would normally feel like this was a slump, but right now, I am actually enjoying training less often. I have trained about 6 or 8 times in the last 3 weeks and I feel great! ย Although, I tried doing chin-ups the other day and managed 5! A far cry from my PR of 11 just a few months back. But, there are more important things in life that how many chin-ups I can do.

Today’s workout was from last weekend right smack bang in the middle of FOUR nightshifts!ย 

On Facebook, I have had a few questions asking me about how I fit my training and diet around my shift work. To tackle this topic, I thought I would put together a blog post. Hopefully it will prove useful to many people in the same boat as me. I have been juggling my training (and many other things) for the last 3.5 years, so I reckon I have learned a thing or two.

Now on to another little update. Today, Ms Nia Shanks (one of my bestest buddies in the whole world) and myself held a Google Hangout Broadcast, were we invited everyone in our Google+ Circles to come and listen in as we answered fitness questions Live. ย Here is the footage from our very professional attempt at being organised “Broadcasters” haha! ย We are still getting to grips with the technology, but we are hoping to hold more of these sessions and would love to invite as many of our readers (and any of their friends) to add us on Google + (ADD ME HERE) so you can be invited to the next one. ย The other option is that you email me your questions to myomytv@gmail.comย and then we will take questions from there too. ย When we record an episode, I will post it here and on Facebookย so you can watch it later.

Next time, we will actually know what we’re doing and hopefully more people will have questions. Come on people, we are giving away our knowledge and experience … use the opportunity to ask us stuff, because we want to help!

Finally on to the new workout.

The Workout

Basically, I set my Gymboss Interval Timer for 24 cycles of 20 seconds rest / 40 seconds effort and completed 3 rounds of the following exercises. I didn’t keep a count of how many reps I did:

  1. Deficit Reverse Lunge (r)
  2. Deficit Reverse Lunge (l)
  3. Single-Leg RDL + Row (right leg, left arm)
  4. Other side
  5. SL Foot-elevated Hip Thrust (r)
  6. Same on Left
  7. Burpees
  8. Roundabout Swing

It wasn’t a Killer workout, but it was the perfect intensity for me right after nightshift. I was a Zombie!

Have a great week ๐Ÿ™‚


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  1. Another night shifter (nurse) here struggling to get workouts done during my shifts. I do three shifts in a row that are 12.5hrs long. I find I can sometimes fit in a treadmill run right before my shift if I get enough sleep. I never know when or what I should eat or workout during these three days…

  2. Hi Marianne, are you planning to post about fitting in workouts and shift work, or did I overlook it? A post on fitness and shift work including night shifts would be great. Do you prefer to work out before or after night shifts? How do you manage the urge to eat more to deal fatigue over a night shift? I changed from a shift job in February, but my current office hours position will revert to 12hr-shift work in October. I personally fit in my workouts before going to work, because after work (even “just” 8 or 9hr office days) my toddlers need my attention. After they go to bed if I work out it’s so close to my bedtime I am either too tired to do much and/or don’t fall asleep easily afterwards.

  3. Great workout! Your HIIT workouts are still the most demanding that I have found! I’m a Get Glutes customer, and I think I am getting some results, but the conditioning workouts you post here are still the best!

    1. Thanks Gillian ๐Ÿ™‚ The GG program is for Strength and a little conditioning because “more” conditioning won’t yield the best Glute results in most cases ๐Ÿ™‚

    1. Hector, unfortunately I am no longer working at the studio… I have moved all business back online for the time being. However, I hope you have a wonderful trip here … fingers crossed for some nice weather ๐Ÿ˜€

  4. Seriously, moving to Indy?!?! I’ve been reading and following your blog for the last year and a half, and that would be awesome for you to move to Indy. I live in a little town (Brownsburg) out in the burbs of Indy. And when I got my first kettlebell, I followed your workouts.

  5. You put me to shame ! I am literally like the walking dead after nightshift you would need a gun to my head to make workout post nights

  6. Marianne, I am doing this one right now! Awesome, thank you. I watched the Google+, I hope I can get on the next one, I love the idea.

  7. Thanks for the workout! It’s been a while and was right on time for me ๐Ÿ™‚

    I have a question … when doing single leg RDLs using one KB, does it matter on which side you’re holding it. Does it have to be on the side of the working leg or the opposite? I usually hold it on the other side, but I have seen people doing both, so I’m wondering if there is a right/wrong way or just different stabilising muscles used…

    Thank u xx

  8. omg you are moving here? yes! You are the reason and inspiration for my love of kettlebells. I sure hope that you move to California ๐Ÿ˜‰ I am in Northern Cali! Thanks for accepting my friend request in FB btw ๐Ÿ˜‰ I hope i get to meet and train with you one day!

  9. Love the Zombie workout! Good to scale the intensity based on levels of fatigue. Congrats on the US move too. You must be so excited!! What city are you moving to?

      1. Good luck with the move.
        Indianapolis? Well if you’re running classes/ setting up a gym that accepts randoms on work visits to Indy, count me in.
        I go to Indy a few times a year and hotel gyms are dire. I end up doing body weight (more recently a little Primal Move) in the room!
        Really should find somewhere good to train there… ๐Ÿ™‚

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