What makes it so unique?
Kettlebell exercises burn more calories in less time compared to other workout regimens. Training doing kettlebell swings engages multiple muscles while allowing less impact on the body and joints. This makes it possible to train a wide variety of age populations. Incorporating martial arts training allows you to train differently from your regular workouts and to work on your functional mobility. Plus, it is simply fun!
Introduction to the Kettlebell Kickboxing workout!
To get started on our KB workout we are going to get you to do a three-minute warm up that will get the muscles ready to be engaged throughout the training. Being mindful during the workout if you ever need to take a break, do so—as you know your body better than anyone else. If there is an exercise that you need to modify take note that this is your starting spot, which is awesome because now you can measure your own success!
Have an end goal of training each movement for one minute with a 15–30 second rest in between. Training the exercises 3x through. Always be sure to use proper form over time, as it is a great way to train safely. *Remember to do a proper cool down at the end!
Full mobility swing
- Pick up a kettlebell by the handle.
- Lean over the kettlebell, pushing the hips back and folding at the waist.
- Swing the kettlebell back and above your knees.
- Thrust your hips forward, squeeze your glutes and stand up straight. Do not backward bend at the top of the motion! Be sure to create a non-stop ﬂuid motion as you swing: with the kettlebell going behind the knees then up to shoulder level.
- At the top of the swing, the kettlebell should go no higher than chest level. Do not raise the kettlebell with your arms. Your arms, as well as the kettlebell, should remain weightless through the entire motion.
*Everyone’s swing is slightly different, but the hinge remains a constant! Continue for one minute.
Leopard twist kick out (Inspired by Brazilian Jujitsu)
- Start on all fours (on your knees). Your elbows, shoulders and wrists should be in one line. Keep your abdominal muscles strong and tight with a straight back and lift your knees up, about half an inch off the ﬂoor. Make sure you are at a 90° angle and not lifting your butt higher than the rest of your body. This is a tough position—so ﬁrst try to hold it for 10 seconds to test your form.
- When you are ready, raise your body up slowly onto your toes and turn to one side, lifting one arm off the ﬂoor.
- Continue to turn left then right, stopping in the middle each time to make sure you maintain proper form. Your abdominals should be tight (think of pulling your belly button into your spine) and your shoulders pulled back throughout the motion. You should feel no pressure in your arms or shoulders. If you do, it simply means you need to develop more core strength. You can modify by sitting on the ﬂoor with each turn to reset the body.
After completing several leopard turns, continue to the leopard kick out. Please note: if you cannot maintain good form on the leopard turn, do not advance to the kick out. Work on the leopard turn until your body is ready.
- In the leopard kick out, simply kick your leg out as you turn your body.
- Continue this motion for one minute, or until you can no longer maintain proper form to execute the motion.
Half get up
- Lie down with your right leg bent and your right foot on the ﬂoor.
- Your left arm should be extended straight out to the side with your right arm extended overhead, gazing up at the right arm.
- Keep your gaze on your right arm to ensure it stays stable and extended, then prop yourself up on your left forearm, then push yourself up to your left hand.
- Engage your glutes and abs to lift your hips towards the sky, keeping your right arm extended and pause for a moment.
- Return to lying down in reverse. Lower your hips, lower down to your forearm and then lie back and down.
- Repeat getting up and lying back down for one minute on one side then switch to the other side.
**Kettlebell Kickboxing was originally created by martial artist, kettlebell expert and ﬁtness professional Dasha L. Anderson. Unique, innovative and scientific, KB will teach, inspire and transform your training.**
Find Kettlebell Kickboxing Canada:
You can find us at kettlebellkickboxingcanada.com, where you can train online with CEO Jodi Barrett, purchase our Home Fitness Programs including our newly released ABSolute AB program or you can get KBIA Level 1 Certified to start your teaching journey with Kettlebell Kickboxing!
More inspiration: If you’re going to do these workouts, check out this article on the right breathing techniques for the right exercise!
Author: Jodi Barrett is the of CEO of Kettlebell Kickboxing Canada, master level KBIA, MKC and BA-PAS F/L. After 13 years of being an active stay at home mom Jodi found Kettlebell Kickboxing—and now certifies trainers across Canada in KBIA and teaches KB classes.