Is A Kettlebell Kickboxing

Danielle Fletcher
• Monday, 02 November, 2020
• 27 min read

The most comprehensive kettle bell education, building master level instructors worldwide. Our instructor education courses are accredited by some of the largest governing bodies in fitness, including NASA, NSA, ACE and Afar.

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If you want to build a lasting business and inspire your community KB is the place for you. While our Certified Kettle bell and KettlebellKickboxing instructors are some of the most innovative, educated and successful trainers and studio owners in the fitness industry today.

KettlebellKickboxing combines the strength, mobility, longevity of martial arts and the power and low impact training of the Russian Kettle bell. It’s time to close the gap between passion and work, find out if KIA Instructor Certification is right for you.

We have 6 unique home fitness programs, complete with nutrition guides and progressions for every goal. We use cookies to provide you with a great experience and to help our website run effectively.

Kettlebellkickboxing is a unique mix of both cardio and strength training that brings many benefits for many people. Unlike traditional kickboxing, there is no padding or wraps for your hands, and no hitting objects or punching with each other.

Instead, kettlebellkickboxing uses the key techniques such as kicking or punching actions, knee skips and various other stances and movements to provide both a cardio and strength workout. Kettlebellkickboxing workouts are highly effective at burning fat and are an excellent choice for anyone who is looking to lose weight and get fit at the same time.

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Kettlebellkickboxing can help to correct any muscle imbalances that can arise from different types of workouts. This can be hugely tempting for many people, as it can seem quite intimidating to step into a gym or exercise class for the first time.

This flexibility and ability for anyone to start a kettlebellkickboxing workout makes it appealing to many people. It is widely accepted that kickboxing is a good workout for many benefits, but adding kettle bells can make a huge difference.

Kettle bells help to target particular areas of your body that you are prioritizing unlike other workouts or kickboxing alone. Moreover, by including weight training in your kickboxing you will build up the muscles in key areas, which can help to prevent injuries in any type of workout.

The most comprehensive kettle bell education, building master level instructors across Canada and worldwide. Our instructor education courses are accredited by some of the largest governing bodies in fitness, including CanFitPro, NASA, NSA, ACE and Afar.

The Canadian region is host to some of the very best and most comprehensive instructor certifications in both kettle bells and the KettlebellKickboxing trademark brand system. While our Certified Kettle bell and KettlebellKickboxing instructors are some of the most innovative, educated and successful trainers and studio owners in the fitness industry today.

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KettlebellKickboxing combines the strength, mobility, longevity of martial arts and the power and low impact training of the Russian Kettle bell. It’s time to close the gap between passion and work, find out if KIA Instructor Certification is right for you.

We have 6 unique home fitness programs, complete with nutrition guides and progressions for every goal. All levels and all goals welcome; Beginners will start from scratch and learn the key elements of training smart for success.

Intermediate and advanced individuals will progress through the program to meet even greater goals and learn to maintain their accomplishments for life. KettlebellKickboxing ™ redefines the body by combining the mobility, conditioning and longevity elements of martial arts with the power and strength of Russian kettle bell training.

Did you know that studies have shown that proper weight training and mobility work will help strengthen your tendons, ligaments, joints and muscles? All of this will make you far more equipped to handle the load and the dynamic demands of both daily life and martial arts training.

A proper strength and conditioning routine will also help battle the modern epidemic of muscle imbalances. These imbalances arise when you sit all day at work, or when you are in one position (a martial art, tennis stance for example) for an extended period of time.

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Injury Prevention Performance Enhancement (you’ll reach your full physical potential in your arts) Longevity and Quality of Daily Motion Correcting Muscle Imbalances (basically getting pain free & awesome) Weight-loss, Weight Maintenance, Muscle Tone, Testosterone Boost Mood, Energy and Overall Mind-Body Connection Breath and Stress Hormonal Balance Dasha has spent two decades in fitness, originally losing forty pounds herself, and then maintaining that weight and building strong and lean muscle, mobility and health.

As you train in this class you will undoubtedly begin to master the kettle bell and expand your knowledge of fitness and health. Honestly, for a martial artist, twice a week is an ideal amount of time to come into a KB class, see great results, all while avoiding over training.

But, if you are doing a massive amount of Boxing, BJJ and May Thai classes along with your JD curriculum (by massive we mean 6 plus hours a week) then Dasha would advise bringing down the strength training total to 1x a week. Dasha, who developed this program has a Master’s Degree in Exercise Science, and has trained under some of the very best people in the world.

The method has been used many athletes, models, celebrities, and thousands of men and women worldwide with great success. KettlebellKickboxing ™ is a creative mix of martial arts and traditional kettle bell training that will transform your body head to toe.

KettlebellKickboxing : The Body Series was a major impulse buy. Even as I review the materials before beginning I feel a little uneasy.

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I also purchased the Scorcher Series which is also KettlebellKickboxing and I think more advanced. The Body Series contains 10 workouts, a tutorial and a nutrition guide that also has several rotation calendars.

There is even an advanced rotation that includes Scorcher Series. According to Dasha’s website you can burn 600-1,000 calories in 35-45 minutes (the length of the workouts).

It was cheaper one bay (where I bought it) than what Dasha sells it for ($98.95 and probably Sh), but still not cheap. Amazon sells it cheaper than Dasha does, too, BTW ($89.95).

Dasha’s website only states that it is a combination of martial arts motion, kettle bell motion and unique martial HIIT intervals. I am not following the diet plan or the rotation calendars.

There are 7 rotation calendars ranging from beginner to advanced. She urges even advanced exercisers and those familiar with kettle bells to watch the tutorial, so that’s what I started with.

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(Source: www.collagevideo.com)

A big clam shell with leaves/pages inside that the disks snap into. SUMMARY: After I started this program I found it easier than I expected/hoped and so did some research.

Here is the level as Dasha writes on her website: “Program is ideal for beginners, those looking to come back to training, or those looking to enhance their current routine.” So I was expecting too much–at least initially. As a whole, it is a beginner level program with a few intermediate workouts and one advanced.

So after doing KB 101 and Limitless Legs I tried to approach the rest of the workouts with that in mind. I used primarily 20 and 25 pound kettle bells, did all the advanced modifications and still never felt terribly challenged with the majority of the workouts.

3 of the workouts are at a higher level and did challenge me–but that is only 3 out of 10. It is a flexibility/mobility workout and I did like that workout–it just doesn’t really fall into the fitness level spectrum.

The only thing she does for beginners is give them more rest days and the one advanced workout is scheduled for later in the month. Overall, the DVDs seem poorly put together, as in not a lot of rehearsal went into them, as if she were creating the workouts off the cuff/as she went along.

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(Source: www.collagevideo.com)

She didn’t seem prepared for her explanations/demonstrations of the exercises before the filming started. Plus–and this is the big one, she should have shown the demonstration for the upcoming exercise during the short breaks between exercises instead of always taking the break herself (and talking nonstop throughout).

I will concede that if you are doing this as a program then you when you come back to each workout multiple times you will already be familiar with the exercises and be able to jump right in and not waste time watching Dasha demonstrate. Dasha also seemed much more challenged by her own workouts than her crew members or me.

I’m pretty sure part of the reason is because of her non-stop talking while trying to work out–it made her get out of breath. She talks a lot, nonstop, and really does seem more worn out by her own workout than anyone else.

However, she seems aware that her excessive talking might irritate people because in at least half the workouts she suggests muting it and using your own music rather than listening to her talk. During each workout you get a timer during each individual exercise in the top left-hand corner.

Along the bottom you get a banner with the name of the exercise and the percentage of the workout you have completed. Let’s talk about the alleged calories Dasha states you can burn during her workouts: 600-1000.

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(Source: www.baltimorekettlebells.net)

Someone who is a normal weight and exercises regularly will not burn even 500 calories doing these workouts. The more fit you are the more efficiently you body works and the fewer calories you burn during exercise.

In addition, the larger your body is the harder you have to work to move it–that equals a higher calorie burn during exercise. There are workouts in which a normal size person in good physical shape can burn a ton of calories.

But you have to work a lot harder than anything presented in this program. There are many HIIT (high intensity interval training) workouts out there that will give you serious calorie burn.

If you eat right and exercise you will see results using this or any other fitness program. Eat well, exercise consistently at your fitness level (and this is a good program if you are a beginner), and you will get results.

Some real kickboxing alternated with kettle bell work. I would have worn my weighted gloves and got an awesome workout.

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(Source: www.collagevideo.com)

A more accurate title would have been Kettle bell Martial Arts. 5 workout(s): Absolute Abs & Core, Perfect Butt, Double KB Cardio, Buddy Workout and Joint Mobility, Flexibility & Recovery –all workouts I enjoyed and that I will return to.

I also liked that I learned (or relearned) how to do a kettle bell swing properly (KB 101). I did have sore hamstrings again from doing KB swings properly.

If I hadn’t done this program who knows how long I would have continued to do my swings incorrectly. Now I want to go back and do all the awesome kettle bell workouts I own by Brook Beaten, Bob Harper, Paul Tatami, Kelly Coffey-Meyer and Amy Dixon.

Especially Brook Beaten’s since she is the one who introduced me to the posterior burn a kettle bell can give you. KB 101 Beginner and Review is 54 minutes long.

Dasha takes you through a series of exercises, most kettle bell moves, to demonstrate form and point out poor form. When I first started using kettle bells many years ago, I did Brook Beaten’s workouts and my backside would be so effing sore afterwards.

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(Source: www.collagevideo.com)

Even when I haven’t touched a kettle bell in a very long time and come back to them. I assumed it was because I am in much better shape and work my glutes and hamstrings better.

The first exercise Dasha talks about is the kettle bell swing. I honestly cannot remember how/if I did the exercise differently (i.e. correctly) when I first started doing it, but I am now doing it wrong.

Well, you are supposed to be hinging at the hips–more of a dead lift type drop than a squat. So we shall see if doing it properly in these workouts starts burning out my glutes and hamstrings again.

I will list the different exercises in the order that she demonstrates them. However, I do want to point out that Dasha’s emphasis, at least in many of the exercises she demonstrates and breaks down here, is the glutes and hamstrings.

So it appears this program will be hitting the backside hard. One thing that seems odd is she seems to expect that people doing this program will not have a great range of motion and find some exercises being demonstrated too difficult.

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(Source: www.collagevideo.com)

And I guess because this DVD is titled “beginner” that might be true, but since she wants everyone to watch it, including advanced exercisers, that seemed odd. I suppose I can always heavy up on my kettle bells to increase intensity, but I am hoping these are not beginner level workouts.

I used 20 and 25 pound kettle bells and got a decent workout, but nothing to get excited about. She is very chatty and seems to think her program is the best thing out there.

Workout really hard (you can tell by her ongoing commentary). There are some kicks but nothing that made me think of real kickboxing.

I did all the active recoveries and any advanced modification offered (not many) and still didn’t get a very intense workout. ***After writing the review for this particular workout I went to Dasha’s website and, as written above in the summary, I found that these are beginner level workouts.

I will be keeping that in mind when doing the rest of the workouts–and use heavy kettle bells! Sprawl to Plank (sprawl, jump feet into plank and when jumping feet back in, bring them to the side of hands; alternate sides) 7.

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(Source: www.collagevideo.com)

Rest or Active Rest: Alternating Warrior 3-Cross Over (when you come up from warrior 3 bring back leg forward, raising knee in front and touching to opposite elbow) 11. Rest or Active Rest: Alt High Five Foot (lean over, raising one foot behind you, touching ground with same side hand and reaching behind you with other hand to touch foot while still bent over) 14.

Cat Squat to Snap Kick (hold KB at shoulder, one foot pointing straight in front of you the other turned to the side so heel touches inside of straight foot, then move foot out a bit to side; squat in this position and when you come up, snap kick foot/leg that is turned out to side) 16. Cascara Skater (do skater but touch the floor with hands and bring leg further behind you; basically an alternating deep lunge in which you touch the floor with your hands) 21.

Sprawl to Swing Out (sprawl then bring one foot up to hand on same side of body and bring other leg through, kicking it; do the same thing on the other side then come back to standing–this is similar to moves in PICO and Bodysuit 360 –at least if you are doing the advanced version) 34. Step Through Lunges and SL Halo (holding KB do forward lunge bringing knee up and holding it at the top of the move while haloing KB around head) 37.

Rest or Active Rest: Alt SL Touches -Warrior Cross Over (lift one leg straight behind you while leaning over and touching the floor with opposite hand, come up and go into Warrior 3, then when you come up do cross over (described in #10)) 39. Even now that I’ve accepted that these are beginner level workouts and trying to approach them that way.

At the end of this one she even says if you are not super sweaty and worn out–you did something wrong. Even tho I found it more challenging than Limitless Legs, I did not find it advanced or anywhere near HIIT level (as she insinuates at the end).

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Oddly, Dasha seemed worn out at the end and IMHO she was doing less than her crew members. Her crew members BTW don’t seem terribly challenged by these workouts either.

This is a metabolic workout –cardio using kettle bell and body weight. This workout seems like it was thrown together at the last minute and has some weird moves in it like the Animal Crawl.

Some kettle bell swing combos seemed unnecessarily complicated. Oh, and during part of the stretch you could barely hear Dasha (who never stops talking).

I’m not sure how this workout is supposed to give me Amazing Arms, but Dasha sure did tell me numerous times throughout this workout that she was going to give me amazing arms! I kept waiting for some amazing exercise to enter that would do spectacular things to my arms… but it never appeared.

The few focused arm exercises that were done were only done for one minute then never revisited. You don’t come close to burning a single muscle group out.

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(Source: www.collagevideo.com)

It is a metabolic workout that uses a kettle bell ; so basically you are getting cardio with some toning. BTW, I used a 20 and 25 pound kettle bells, so I wasn’t going light.

Someone new to fitness who has a lot of weight to lose will shed fat and tone up with this and the other workouts in this program, but they are not going to build amazing arms from this workout. That takes proper diet and focused strength training.

And of course the moronic Animal Crawl exercise resurfaces. She really thinks this is an incredible exercise (I know this because she chatters on about how amazing it is), which makes no sense to me.

I do it because I am doing every single exercise at the “advanced” level in all the workouts to give the workouts a fair chance, but I can’t stand that exercise and I don’t know what a minute of crawling around on the ground will do for me when I could instead be doing a focused KB or body weight move that would actually work my upper body. Bottoms Up Raise (holding KB with both hands, dip down, hinging at hips, and raise KB overhead) 2.

High Pull Switches (single arm swing then bring KB up at shoulder level, bell flat; alternate arms) 12. Rest or Active Rest: Hot Potato (hold the KB by the bell and pass lightly from palm to palm) 14.

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(Source: www.collagevideo.com)

Big Tag Fire Drill (same as #6 but add 3 wide mountain climbers) 18. Or so the banner at the bottom of the screen says… After jumping rope tho, the percentage shrinks to something more reasonable.

Also, sometimes you get a timer at the top left-hand corner of the workout… and sometimes you don’t! She chatters nonstop in all the workouts I’ve done so far, but this one is worse.

She seems to love the sound of her voice and wastes workout time with her chatter. And a long pause between the end of the workout and the stretch–again, more Dasha chatter.

KB Jew Jitsi Get Ups (start on ground laying on back; stand up w/out using hands and raise KB overhead then lower back to start, again not using hands) Still, not as advanced as Dasha seems to think it is, but definitely a pretty good workout.

She wasn’t even as irritating in this workout as usual, tho she still talked non-stop. Run & Plank (no KB; run in place and when Dasha tells you, drop and hold plank) 3.

SL Ab & Cross Over (hold KB at one shoulder, other hand behind head; lift leg out to side, touching elbow to leg, then bring knee of same leg across body and touch knee to other elbow that is holding KB) 4. Plank Kick Out (no KB; while in plank bring one foot up to hand on same side of body and bring other leg through, kicking it; do the same thing on the other side then come back to standing–this is similar to moves in PICO and Bodysuit 360 –at least if you are doing the advanced version) 6.

Windmill Get mat out; rest of the moves on the floor 7. Bow & Arrow (hold KB at shoulder; start sitting on hip then bring one knee in front of you (same side that is holding KB), press KB overhead and reach to floor with other hand, touching floor) 9.

Gymnastic Hallow (lay on back with arms at sides and raise head and feet a few inches off the ground) 11. Star Fish (same as #10, except arms are overhead and legs are spread wide like a starfish) 12.

Gymnastic Hallows w/ Side Hold (after doing the Gymnastic Hallow for a few breaths, roll onto side in same position and hold that for a few breaths) 13. Jew Jitsi KB Sit Ups (start on back with knees bent holding KB by horn in both hands; roll up, bringing one foot under you to push up so that one knee is in front of you and your weight is on the other knee, roll back down) 14.

Jew Jitsi KB Sit Ups to Big Bags (same as #13 but no KB and before you roll back down, you do 4 wide mountain climbers) 15. Toe Touches (no KB; lay flat on back with arms and legs wide; sit up, bending knees and touching toes) 16.

KB Shake (sit in C-sit with feet off ground holding KB in front of you by horns; move/shake it slightly side to side) 17. May Thai Elbow Sit Up (lay on back with one knee bent and the other raised and slightly bent; sit up and strike/block opposite elbow to raised leg) 19.

(well–kind of, still no real kickboxing) A great and intense workout! Dasha does say this is the most advanced workout of this series, so I guess it doesn’t get better than this.

It is a relief, actually, because I was beginning to feel like I wasted my money. Just keep in mind that for every KB move you are always using two KB's.

It works the glutes very well and gives you a nice cardio workout in the mix. For this workout I used 20, 25 and 30 pound kettle bells, but on everything I used the 25 for I’m pretty sure in the future I can just use 30.

Plank to High 5 (no KB; start standing, walk out to plank touch hand to opposite foot behind back, walk back to standing) 3. Alternating Lateral Warrior 3s (hold KB in front of you, hop to side, do warrior 3, come up, do tricep press, hop back to start and repeat) 12.

Cat Squat (hold KB at shoulder, one foot pointing straight in front of you the other turned to the side so heel touches inside of straight foot, then move foot out a bit to side; squat in this position) 15. One Inch Butt Lifter (With KB you will do a sort of one leg dead lift/curtsy squat; it is also a balance move, so one leg will be off the ground) 18.

Push Kick to 3 Big Tag Switches (no KB; front push kick and 3 wide mountain climbers) 22. Knee Kick to Big Tag Switch (no KB; one knee, one front kick then one wide mountain climber to change lead leg) 25.

Silt Sweep (with or w/out KB; this is an odd but effective move, get on the ground with one knee bent in front of you (bottom on ground) and the other bent behind you; kick back with back leg until straight the sweep straight leg around in front of you, then bend it pushing the other leg back and kick and sweep other leg–keep alternating; don’t use hands so core is also worked, for the advanced version you hold the KB) 27. I did get a decent workout so it’s not a waste of time, but as I mentioned, there are far better no equipment workouts out there that you can take on your travels (or do at home!).

And if you’d rather just bring a book with you then again, Mark Lauren (YAY OG or You Are Your Own Gym). Or this other cool book I found: 100 No Equipment Workouts.

KB Crab Walk (get into crab and walk forward and backward; she changes it to do your own thing, and she and the crew crab walk, crawl around, kick their feet up; I just crab walked forward and back a few steps each time and touched my hand to opposite foot) Joint Mobility, Flexibility & Recovery is 41 minutes long.

It consists of exercises to increase the range of motion of your joints, there is some stretching, both dynamic and static, and there is facial release using a foam roller. I actually did like this workout and think it is a good one–not easy even tho I didn’t actually work up a sweat.

It is similar to Mark Lauren’s Mobility RX, though not nearly as good. So this workout, even tho not nearly as good in one aspect, is more comprehensive.

There aren’t a lot of workouts that use the foam roller, so I was glad to see that included in this one, even if it is for only 8 minutes. P90X2 has a whole hour-long workout that uses the foam roller, Recovery & Mobility, which may be even better and more comprehensive than Dasha’s but I haven’t done it yet.

I do own P90X2, and plan to do that program in April, so I will report back here after doing P90X2’s Recovery & Mobility. P90X2 spends much longer with the foam roller and is a more relaxing recovery workout.

I will list the muscle groups/joints being worked as they appear in the workout (and as they are labeled in the banner box at the bottom of the screen). If I think some additional explanation of how the exercise is performed or how the muscles/joints are worked is necessary, I will note it.

Otherwise, this gives a good idea of what is happening in this workout. Shoulder Mobility, Back Activation (stand with back against the wall, arms raised in goal post against wall; you will do various arm movements from this position) 2.

Spinal Activation (stand and while holding KB by bell, slowly hinge at waist until bell touches the ground then roll very slowly back up) 13. Ankle, Foot, Glute, Core Activation (nearly 4 minutes of various Jew Jitsi moves similar to the ones already seen in the rest of the program) 14.

Myocardial Release (8 minutes of lower body foam roller exercises; Dasha uses a KB instead of a foam roller) 15. Hamstring stretch (3 minutes with KB behind neck) 16.

The way this workout is set up, one partner is basically getting a rest/recovery while the other one is doing the work. With a partner it would be too easy due to too much rest time.

It also works fine as a short doubles workout. KB Bob and Weave (one person stands in a split stance holding the KB by the horns in front of them; the buddy holds one arm out straight in front of them; the person with the KB squats, bobbing and weaving under their buddy’s outstretched arm.

I bobbed and weaved and just changed my stance when the partner’s swapped places) Partner Big Tag Switches (done the same as #2 except you do 4 wide mountain climbers instead of sprawls.

KettlebellKickboxing (KB) was created by martial artist, kettle bell expert, and fitness professional Dasha L. Anderson. Dasha used her Master’s Degree in Exercise Science, her Russian kettle bell heritage and her martial arts expertise to combine her knowledge into this one-of-a-kind fitness method.

Initially KB started as a New York City fitness class, a way for Dasha to combine the mobility, agility, and longevity principles of martial arts conditioning with the power, strength and versatility of Russian kettle bell training. Exercise and training should not be sporadic, or just plain old ‘difficult’ without following the correct human movement structure or scientifically based programming.

We believe in creating a like-minded and diverse community of individuals that can feel both supported and inspired through every step of their fitness, health and professional journey. Our mission is always to connect mind-bod-spirit, and our roadmap to getting there is always by enforcing quality of motion through the very best scientifically founded education.

New Zealand, Canada, United Kingdom and Japan are just some countries that have Certified KIA instructors and classes. The Armed Services YMCA has made KettlebellKickboxing a class offered to their veterans.

Once you make a decision to become a KIA Certified Instructor, you can use the KB logo, credentials, and knowledge to open a studio, start a class, create a community or offer your KB knowledge to your private clients. With no franchising fees, yet all the support you need through our KIA Instructor Association portal, KB is yours, and the opportunities for you and your clients are limitless.

KettlebellKickboxing has been host to a large variety of special fitness and charity events. Past events and work have included Lululemon, Nike, Atkins, SELF magazine, Victoria’s Secret Sport, Armed Services YMCA, PIX 11 Health, and NYU and Biotech Institutions.

It was in her 30’s that she got consumed with work and building her business, the transition left her 25 pounds heavier, not to mention exhausted after long days in the office. She began to develop back and neck pain, and noticed her stress levels rising almost daily.

Spin over developed by quads and made my legs look bigger, plus I like a change of pace and motion in my workouts. I had knee issues after my military training, so it was tough to run again, plus I felt like my body was craving the balance of weights and cardio.

Over 120,000 people world- wide have used our programs to get fit, healthy, and pain free and to maintain those results without the hassle of diets or hours at the gym. KettlebellKickboxing uses the kettle bell ’s unique high-intensity and mobility, yet low impact training to reconnect the body and help fix muscle imbalances, getting our clients and KB students out of pain.

By following our programs, you will learn how to set measurable weight-loss, fitness, strength, and health goals, and you will see results. To transform lives, you must be knowledgeable in creating measurable programs and exercise structures.

Don’t let the name fool you; there is no kickboxing involved, and, as a beginner, you are welcome to start off with weights instead of kettle bells! The ‘ kickboxing refers to the martial arts movement that is part of this great full body, Functional workout.

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1 www.mensjournal.com - https://www.mensjournal.com/health-fitness/15-minute-kettlebell-workout/
2 www.menshealth.com - https://www.menshealth.com/fitness/a26011360/best-kettlebell-workouts-men/
3 www.menshealth.com - https://www.menshealth.com/fitness/a33011090/kettlebell-swing-workout/
4 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-exercises-for-men/