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High Intensity KBs-12kg for 30 min

26 Jan

This kettlebell workout includes movements that veer from the standard kettlebell movements.  Here I combined the basic KB movements with lunges, squats, and single-legged work.  This makes for an even higher intensity workout.  I want to thank Marianne from for inspiring me to get back to some of these higher intensity variations that I had veered away from for a while.  I also want to thank Melissa at for inspiring me to get back into my one-legged routines.   The whole intent of this blog was to make connections, get inspired and to possibly inspire, so thank you two ladies for your inspiration!

As I always say about the kettlebell workouts, be advised that before using kettlebells it is important to be instructed or supervised by a certified instructor.  Attempting KB movements without proper training can be dangerous.


Hardstyle and Kettlebell Sport workout-40 min

15 Dec

Here I am working with my 12kg/26lbs ‘hardstyle’/general fitness kettlebell (the black one) and my 16kg/35lbs sport kettlebell (the yellow one).

The hardstyle kettlebells are the ones that you will find most frequently at the gym.  These kettlebells are for high intensity workouts that build strength and endurance (muscular and cardio endurance).  Before using these kettlebells it is important to be instructed or supervised by a certified instructor.  Many people attempt the KB movements on their own, which is dangerous.  There is a lot involved with the movements–it is NOT just swinging it around.  One you have the basic movements down (which takes time), you can progress to some of the more advanced exercises that you see here.

The yellow kb that you see is used for Girevoy sport (kettlebell sport), which is used for competitive kettlebell lifting.  The shape, size and weight of sport kettlebells are quite different than the hardstyle kbs.  Therefore, the form/body movements used are completely different.  DO NOT attempt using the Girevoy kettlebells without instruction from a certified kettlebell sport instructor. These are NOT your regular fitness or workout bells.  Those who use these are often involved in the competitive arena.  Using these kb’s is even more technically challenging and ‘labor intensive’ than using the hardstyle ones and it’s not for everyone.

I like to use both kinds of kettlebells as they challenge me in different ways.  I used to be more competitive with the sport kettlebell, however now I just prefer to keep up my skills in a much less intense manner. I encourage those of you who are interested to seek out a KB instructor to see what it is all about.  When you are using a kettlebell, I guarantee that you are not thinking of anything else but your kettlebell and your form.  So it is a great way to ‘get away’ from the outside world and get an intense workout at the same time.

One great KB instructor is Steve Cotter.  Here is his site:

To find ‘RKC’ certified instructors near you and to learn about Pavel, who made KB’s popular in the US, check out:

KB workout

8 Nov

Been running, doing plyometrics and climbing and as a result my ankles and heels are bothering me again.  It is important to listen to what your body is saying and mine is telling me less heel striking and more throwing kbs!  Here is a 35 minute KB workout.  I am using the 12 kg/ 26 lb and the 16 kg/35 lb kettlebells for this one. I cut it down a bunch, but sorry it is still a bit long…your going to have to use your fast forward:)

*Please be advised that the kettlebell training seen here is advanced.  Do not attempt these movements without supervision and instruction by a kettlebell instructor.  If these movements are preformed incorrectly, it WILL cause injury.

Group Training Classes

30 Oct

I always enjoyed leading KB training classes, especially at martial arts gyms.  These athletes saw how KBs helped support their functional strength and agility that they needed in the ring.  They also taught me a great deal about martial arts that enhanced my skills with the kettlebells.  Here you see a bit of these classes, a bit of my training, and I threw in a few goofy things for your entertainment.