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.
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.
KettlebellKickboxing : The Body Series was a major impulse buy. Even as I review the materials before beginning I feel a little uneasy.
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.
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.
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.
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.
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.
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.
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.
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).
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).
Ladder KB Swing Switches (single arm kettle bell swings; do each hand, two each hand and so on) Jab Cross Kick Sprawl (no KB)
Ladder High Pull Switches (one arm swings with high pulls; alternate hands) High Knees to Mountain Climbers (no KB; 6 high knee runs, 6 mountain climbers)
Touches to Sprawl (soccer drill in a circle around kettle bell (jump tapping the kettle bell with your toes) and after one circle sprawl; alternate sides) Lateral Zip Bags (no KB; lateral jump to the side, burpee down and do 3 wide leg mountain climbers)
Lateral Negative Thrusters (no KB; lateral jump to side, burpee back and do push up, jump feet in to side) Sprawl Swing Out (no KB; 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)
Single Sided Half 8 High Pull Single Sided Half 8 High Pull
Over the Kettle bell (set KB on ground and jump laterally over it) Freestyle Card Round (Dasha throws a bunch of different no KB cardio moves used in this workout at you)
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.
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.
Rest or Active Rest: Bottoms Uphold (hold KB overhead, arms straight) 5. Animal Crawl (No KB; stupidest move ever) 10.
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.
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.
BK Killer Combos (squatting and coming up on toes while pressing KB overhead; press center, then to each side while turning body to the side you are pressing) Repeat #8 but you can add a deck squat which is lowering to ground and rolling into back and standing (hands free because you are holding the bell) between each overhead press
Alternating Kick Out Warriors (holding the KB, kick to the side then, w/out touching foot to floor, bring out behind you in warrior 3) Bottom Up KB Raise to Goblet Squat
SAQ Drill (set KB on ground and do weird 180 hops randomly around the bell–another stupid move that Dasha thinks is the hit) Bottom Up KB Raise to Walking Goblet Squat
Lateral Switches to Double Side Thrusters (3 lateral shuffle-hops then burpee to each side before jumping back up) Grip Curl Press & Lunge (hold KB by bell with finger through horn; bicep burl to overhead press then lunge)
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.
Alternating Rear Lunges (KB's held at shoulders) Lateral Hop Touches (put both KB son the ground and separate them; do 6 soccer taps on one bell then lateral jump to the other and do 6 soccer taps)
Double KB Cleans to Swing Press (do swing and bring KB to shoulder (clean) then alternate overhead press) Fast Feet SAQ (set KB son ground and do weird 180 hops randomly around the bells)
Double KB In & Outs (two suitcase swings, step one leg out to side and do two KB swings; alternate sides) Double KB Flow–done for 2 minutes (suitcase swings, cleans, overhead press, alternating lunges, then w/out using hands (because your hands are holding KB's) lunge back until knee is on floor then lower onto back, then come back up the same way)
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.
High Knees to Mountain Climbers (5 high knee runs, 5 mountain climbers) Lateral Crossover Warriors (jump to side, bring knee across body touching knee to opposite elbow then do warrior 3, jump back to start)
Single Leg Dead lift (stand with back to a wall and place on foot against wall so knees are lined up; hinge at hips) Triceps Push-up and Kick-up (get into pike position with hands close together in triangle and knees slightly bent; do a push up then kick one leg up; alternate legs)
Surfer Sprawl (sprawl but when you jump up land sideways in a wide squat like you are surfing; alternate sides) Jew Jitsi Setup and Sickout (sitting on bottom, 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 (this part is done hands free), then put one hand on floor and kick out with knee that is still on floor; alternate sides)
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.
Wrist, Finger, Elbow, Shoulder Mobility 5. Core Activation, Coordination, Grip (you will use the KB for these) 8.
Spinal Mobility (scorpion on back then on stomach) 11. Core Activation, Shoulder Mobility (KB halo while on knees) 12.
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.
For this one I did a move similar to others in this program: 3 zigzag switches but when I came up I did a front kick and alternated legs each time I kicked) I just did nonstop burpees with push-ups with a hop at the top)
Partners Roll Up (one person lies on their back with head/neck raised and knees bent and raised, elbows touching knees; that person locks themselves in that position while their buddy grabs their feet and pulls, rolling them up until their feet touch the floor, then they roll back. This one needs a partner, so while this exercises was going on I did double crunches but I straightened my legs and arms before bringing them in and held the KB, bringing KB to my knees)
Partner Push (one person lies on their back with head/neck down, feet raised and knees bent–again, locked in this position; the partner pushes on the bent knees, trying to lower them. I just did reverse crunches pushing my feet to the ceiling)
Hand it Over (sit next to each other in C sit with feet raised and basically do a Russian twist to one side, then pass the bell you your buddy, and she does a Russian Twist on her “open” side; after 40 seconds you switch places. I just did Russian Twists with my KB the entire time)
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The truth is that we all want to be healthy, strong, and we all want to take the right, and most effective and efficient steps to build our body. However, one thing is clear, in today’s world the two terms are consistently misunderstood and misused.
Now the term cardio is interchangeable with the term ‘aerobic’ exercise, generally a steady state, low-to-intermediate intensity exercise regiment that uses a lower form of fuel (mostly fat) as energy. However, while this for of exercise; jogging, fast walking, hiking, elliptical or a slower paced aerobics class begins to use mostly fat as fuel approximately twenty-thirty minutes into the workout, it has little effect of fat burning after the exercise is done.
Strength training, or anaerobic exercise is traditionally the contrast, and has an incredible metabolic effect on the body after the session is complete and for a potential 24-48 afterwards. Another benefit of strength training is that muscle shapes and strengthens our bodies and creates the great looking firm figure we all long for.
If you over train or take your workouts for granted and not follow a program you will actually start breaking your body down, a bi-product of bad training is injury, a lack of results, a lack of energy and fat storage. Now, we are not saying you shouldn’t go out and go for a run (if that's what you love, or a swim or even dancing) those are all important to keep in our regiment because they off set all those static hours of sitting, those are your active activities- do them!
However, to build and sculpt and attain the exact body you want- not just in pounds but in look and feel, we are glad to say that you no longer have to isolate elliptical machines and weights, nor do you have to spend countless hours in the gym. Metabolic conditioning refers to a structured set of work to rest periods, often mimicking the stop-go nature of sports.
The concept is to use these rest and work periods, structured differently for various results and workout regiments to get a desired response from the body. Specifically by asking the body to use a desired energy pathway (discussed below).
Now those energy pathways make the body adapt in specific ways, creating a desired result. Our Body Series uses a 40/20 principle which is ideal for beginners and those looking to get Method and strength training results at a good yet safe intensity for all levels.
The Scorcher Series and 7 day Lean push Metabolic conditioning a little further with a great variety of HIIT options, The 7DL has the most time interval options of our programs, and unlike our other DVDs uses body weight only (no kettle bell). That along with building healthy muscle and good length tension-relationships in the body is how we all achieve desired results.
The Creatine phosphate pathway provides fuel for your body during 1-3 minutes of high intensity work- just think of all the HIIT rounds we do in our workouts! Now this pathway will start to turn over to using primarily fats as fuel at about 20-30 minutes into the activity.
This is why traditional studies and training will tell you to stay on your elliptical machine for over 45 minutes at a low to moderate pace- it’s called ‘fat burning zone’. Metabolic training builds muscle (which burns fat) and also at various time and intervals keeps you between an elevated and steady state of work, providing the benefits of most of these energy pathways!
In the world of the best exercise for women, clearly a Cardio & Strength Training PROGRAM takes the cut! I was a bit hesitant to do these workouts after doing KettlebellKickboxing : The Body Series.
Scorcher and The Body Series are both created by Dasha Li bin and I wasn’t thrilled with The Body Series. It had a few good workouts but overall it was beginner level, I didn’t like Dasha as trainer, I felt the program was poorly put together, and so on.
It appears she started strong in Scorcher and it went downhill from there! There are 4 workouts in this series: Power, Strength, Longevity and Diversity.
Also, there is an 11-minute clip on each DVD labeled “Bonus” in which Dasha talks about diet (eating clean), how to use the workouts (3x a week), what she likes about kettle bell training and her program, form basics and some of her other thoughts such as tracking your progress. Even tho in Scorcher she still talks too much, her persona is somehow different and more likeable.
She seems very full of herself in The Body Series whereas in Scorcher she seems like a normal person (one not in love with herself) and pleasant to be around. The workouts are much more intense, there is actual kickboxing, Dasha is prepared and makes the most of my workout time, even the warm-ups are more active and intense than some actual workouts in The Body Series !
It actually fits together nicely with Power ; the two of them together will give a solid one-hour workout. I hesitate to even think this, but I am considering purchasing her newest DVD collection Scorcher 2.0.
I’m tempted because it has “Scorcher” in the title but I’m scared because it is recent. The Body Series is more recent than Scorcher and pales in comparison to these workouts.
There wasn’t a single KB swing, BTW and I think you could have used a dumbbell just as easily in this workout as a KB, but it doesn’t matter. There is some strength work but this is more of a metabolic weight training workout.
The only minor drawback, for me, is the water breaks were a little too long. Cat Squat — Snap Kick (stand with feet sideways but torso facing front, front foot lifting slightly with toe touching ground and hold KB racked at shoulder in front hand; squat, tapping KB to ground, stand and rack KB again, front snap kick while doing an overhead press with KB) 3.
Monks Walk (same starting stance except feet are both flat on ground; lower back into very deep side lunge, when you come up, don’t stand but come forward, both hands on ground, bring front foot back to plank, do push up, then bring other foot forward; when you stand you go through it all again on other side of body) 4. Triple Elbow — Sprawl (triple elbows is a martial arts block; do 3 then sprawl) Water break 6.
Cat Squat — Snap Kick (other side) 8. Long Lunge & Keep (hold KB by horns near chest; reverse lunge then front push kick with same leg) 12.
Sun Rise (hold KB by horns near chest; hinge at waist then straighten bringing KB overhead into an overhead tricep extension, then a halo) 13. Double Front Kick — Sprawl (two straight leg front kicks (one each leg) touching toe with opposite hand then sprawl) Water break 14.
Stiff KB Lift (dead lift and as you stand, toss KB up and catch by bell and do overhead press) 20. Snap Kick — Keep — Burpee Sprawl (alternate legs) Water break Stretch
Slightly less intense than Strength, but lots of fun. Dasha talks a mile a minute but somehow she is so much more likable in Scorcher workouts than in The Body Series.
Warrior Squat (rack KB at right shoulder, keep feet in sumo stance but put all weight on right foot and raise left foot so only the toe is touching the ground–one leg squat) 3. SL High Pull (swing the KB and bring up and out at shoulder) 5.
Jab, Cross, Hook Jump Switch (after the punches you do three 180 jump squats touching floor at bottom of squat) Water Break 6. Double Push Kick & Switch Jump (push kick each leg then 180 jump squat once, touching floor at bottom of squat) Water Break 10.
Single Handed Sumo Swing Switches 11. Warrior Walk (hold KB at chest; raise one knee while pushing KB overhead then hinge forward into Warrior 3 pushing KB to floor) 12.
Suit Case Raise (stand with feet hip width apart and KB in one hand; keeping KB on one side of body, squat down and when you stand bring KB overhead) 13. Alt Keep — Donkey Kick & Switch Jump (front kick, back kick, 180 squat jumps, touching floor at bottom of squat) Water Break 14.
Triple Elbow & Switch Jumps (3 elbow blocks then three 180 jump squats touching floor at bottom of squat) Water Break 18. Swing Switching High Pulls (same as #3 but alternate hands) 19.
Sumo Walk (get into sumo position holding KB at chest; squat side to side, alternate lifting one leg at top of move while pushing KB down toward leg that is lifting) 21. Triple Elbow Thrust Switches (3 elbow blocks, jump, burpee and when you come up from burpee you are in opposite stance)
Power is an incredible workout–definitely my favorite of the 3 with Strength a close second. I was breathing hard and at the end I was drenched in sweat.
Somehow when she delivers a superior workout like this, it is completely bearable. Boxer Squat — Snap Kick (rack KB at shoulder and stand with other foot slightly behind KB foot–all weight will be on KB side foot; squat then snap kick with non-KB leg)
Boxer Squat — Snap Kick (other side) Full Clean & Press (actually a snatch)
Cover Jab Cross V Jump (2 elbow blocks, jab cross, then vertical jump) May Thai Plum (hold KB by bell; alternate raising knees and crossing them in front of body while twisting KB in opposite direction)
Jab Cross Full Burpee (jab cross jump burpee w/ a push up) There is no warm up and it ends with a 3-minute stretch.
It isn’t the hardest core workout I’ve ever done, but it is a good one. It’s varied enough to keep it interesting and has some unusual and effective moves.
Jim Jitsi Sit Up (sit on bottom knees bent, feet on floor, holding KB by horns in front of you; lay back, raising hips into bridge while pressing KB overhead to floor then sit back up) Swing Through Switches (get into high plank; alternate jumping foot up between hands; similar to a mountain climber)
Oblique Knee Sit Ups (sit on knees holding KB by horns; keeping calves/knees on floor and in same position the whole time, straighten thighs/hips/torso, pushing KB overhead and when you come down, bring hips/bottom to floor on one side of calves; alternate sides) Turkish Sit Up to Side Plank (same as #1 except you go into side plank when sit up–the first few reps she has you do sans KB)
Two Handed Diver Sits Up (hold KB by horns and lay on back with KB raised to ceiling and straight legs raised to ceiling; lower both KB and feet to floor and raise) Boxer Sit Up (hold KB by horns and lay on back with KB raised to ceiling and straight legs raised to ceiling; twist and raise hips side to side)
KB Deck Squat (hold KB by bell and squat until your butt touches the ground, roll onto back, then roll back up to feet–never using hands) 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. 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.
Click on any picture to read their journey and see which KB program they used to achieve their weightless and fitness goals. Sandra Mendez walked into Dasha’s class after trying to find some way to get fit again.
Then, I stopped training after high school and began... Read More. Dasha puts so much time and energy into making the workouts instructional, challenging, motivational and fun.
I was on vacation with my best friend, and she was looking amazing in her bikini. At first, I was a bit worried because everyone looked so much younger... Read More.
I tried different routines, gyms, working out at home, but I... Read More. HBO’s Margot Bingham gets Red Carpet and Movie Ready with 7 Day Lean When I travel I took the DVDs... Read More.
Krista lost her weight and got toned, healthy and strong by using a program and having patience to get her... Read More. Lauren Made her progress with our home fitness program the KB Body and scorcher series.
Today I’m going to talk about my personal struggle with losing the baby weight after both my pregnancies… I’m suffering from the... Read More. From filming on Top Chef, judging Iron Chef, writing my books and filming on E!, the rest of my time... Read More.
The first two photos were taken a few days ago and the last one was taken about 6 months back.... Read More. I met Dasha when she was hired to get me ready for Miss NY USA.
At the time I started the KB Body Series Challenge Dasha posted on Instagram I had been already been working... Read More. I am a 43-year-old mother of four girls and one boy, their ages range from 25-13 and... Read More.
The before is when I first started the 60-day challenge way back in the fall. I’ve lost over 25lbs with the Kettkebell Kickboxing Body Series program and still going strong!
When I did my first KettlebellKickboxing Body Series DVDs it was pure excitement! I started doing the KettlebellKickboxing Scorcher Series DVDs in order to prep for my wedding.
I have fallen in love with the KettlebellKickboxing Scorcher Series DVDs.... Read More. If it wasn’t for your Body Series DVDs I would have never felt this confident... Read More.
After losing 81 pounds I needed to find a workout to help maintain my weight loss. 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. — Being able to work on myself physically and mentally has become one of the most important parts of my week.
In the past I had tried different gyms and classes (going through the motions, but sometimes completely lost on what I was doing), but they were all short-lived and I didn't really connect with any of it. I had never really concentrated on living a healthy lifestyle and had a lot of very unhealthy habits.
This caused me to gain weight and feel less energetic. I have always had a love for any type of fighting or martial arts and in October 2019 I looked up where I could take kickboxing.
I love how I feel stronger both physically and mentally. Even on my bad days, training ALWAYS makes me feel better.
We have every type of person in the studio-young, older, extremely fit, just starting their fitness journey, etc, and we ensure everyone feels welcome and encourages each other. I probably drive people crazy sometimes talking about how great it is lol For all the reasons mentioned above.
In my nearly 14 years in health and fitness, I’ve often come across the same question: “I work out every day, but... Fitness is for everyone: younger and older; men and women; people who are inactive, reconditioned, and athletic; anyone at any...
How To Execute A Kettle bell Snatch First lets take a good look at the video: *please listen with volume so... Today’s workout; 1min of each 15-45sec break BTW 4 sets Kettle bell swing switches Kb gorilla curls to Halo squat...
YOUR NEW Far morning Mobility Pre-Lifting Warm up mid Sitting Makeup call So this is Dasha’s version of a ‘ good ...