“Dirty Diana” Workout

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

My CrossFit box did “Dirty Diana” a few weeks ago, and I saved it as a “must do” workout for at home. I finally had a chance to do it this past weekend, and it was definitely a lung-smoker!


For this workout, you only need a kettlebell, timer, and some space to run (outside or on a treadmill). I also used a yoga mat, but only because I didn’t want to scrape up my knees on the driveway. You could easily do Burpees on a softer surface, like on the grass.

Dirty Diana workout

I actually ended up doing Russian Swings instead of regular kettlebell swings because we only have a 45-pound kettlebell at our house and right now it’s just too heavy for me to use overhead, especially with the type of volume that this workout called for. (I ended up doing 150 reps in the end!)


I finished this workout 4+41 (4 rounds + 41 reps) in 22 minutes. I was so close to finishing the 5th round, I ended up doing an extra 4 reps just to close it out.

I swear I did this workout on the most humid day of the year because I was insanely sweaty and huffing and puffing like crazy by the end. I even walked on a couple of the 400s. I also had trouble holding onto the kettlebell because my hands were so sweaty. We definitely need to invest in some chalk ASAP! All in all, a fabulous workout! Definitely give it a try!



  1. I can not believe how stellar you look already after Baby H, and the fact that you are sharing at-home workouts really gives me a boost! With a hubby in the military, getting to the gym (and one that has childcare around here no less) has been tough! When I have the option of at home, it makes me feel like it is ALL possible again, THANK YOU!

  2. Wow! Tina you look great! Thanks for sharing this workout. I’m 4 months post partum and all of my baby weight is gone from breast feeding alone, but you’re inspiring me to get back to working out regularly. I’m not sure if you’ve posted about this before, but what is a weight to start out with using kettle bells? I don’t want to waste money on ones that are too light, but I also don’t want to buy too heavy.

    1. It really depends on your fitness level and how much experience you’ve had with kettlebells. Do you belong to a gym where you could test out some sizes?

  3. I love how the CrossFit metcons that seem the easiest are actually killer. Even only 15 burpees can be tough.

    Glad I found your blog (:

    Warm regards,

  4. You looks fabulous! Thanks for setting a great example! And…I NEED to know the brand of those shorts!! I love them!! Perfect length!!

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