Kettlebell Kickboxing™ (Anywhere) 15 minute workout

WHAT YOU’LL NEED:

A 10-20 pound kettlebell or dumbbell

A small space- a park/ a gym floor or your living room! (if you can do two long lunges in the space- thats big enough)

 

THE STRUCTURE:  

3 minute rounds, 1 minute breaks – to stimulate a Kickboxing round and utilize the principles of HIIT (High Intensity Interval Training)

By combining the female-body oriented moves and our Martial HITT time intervals with the versatility of kettlebell and kickboxing motions, Kettlebell Kickboxing ™ is able to deliver a unique, fun and time efficient system that truly works!

 

WHY IT WORKS:

Because muscle is metabolically more active than fat, it needs more calories to live. Luckily, lean muscles are exactly what you get during your Kettlebell Kickboxing™ Scorcher Series DVD workouts and live Kettlebell Kickboxing™ classes. Our endurance sculpting principles will never result in bulky muscles, instead you will develop a long and lean shape. Keep in mind: muscles work magic, they not only lift and sculpt fat storing areas in the body, they also burn calories way after your workout is done. Lastly, your lean muscles will serve as a great source of injury prevention, not only during activity but internally, helping to build a healthier, stronger YOU.

Dasha’s Martial HIIT intervals are not just a regular High Intensity Interval (2-for-1 work-rest ratio), Martial HIIT uses the basic principles of martial art intervals, which have been around for centuries. In martial arts, it is typical to see 3 or 4 minute rounds of training with a 1-minute rest. This allows you to maximize calorie burn, maintain optimal muscle recruitment and raise your metabolic rate long after the training has finished, all while minimizing the actual time you spend working out. Clinically proven to show triple the results of steady state cardio like the elliptical, High Intensity Intervals are a key component of every training session.

THE WORKOUT:

1 minute – Alternating face level snap kicks

Stand straight, looking forward, make  a fist with both bands and keep the hands up as you swing each leg and kick up and forward as fast and high as you can

1 minute – Kettlebell Swing
If you have never swung a kettlebell, make sure that you are NOT squatting. Pop the hip forward and squeeze the glutes as you swing your kettlebell out face level and drop it back with the force of your total body. *** DO NOT hyperextend your back & keep your heels planted on the ground.

1 minute – Kick to Kettlebell Raise (we call this the SOLDIER WALK)
Holding the kettlebell chest level (no lower) by the horns (the lowest part of the handle- closest to the actual bell) raise the kettlebell overhead as you kick up head level

1 minute – REST

3 minutes work / 1 min break

1 minute – Alternating face level snap kick followed by a Sprawl
Stand straight, looking forward, make  a fist with both bands and keep the hands up as you swing each leg and kick up and forward as fast and high as you can

The sprawl… Jump back like you are going to do a plank but open your legs, kicking them back and allowing your knees to touch the floor.

1 minute – Kettlebell Swings, every 5 swings catch the kettlebell up and Halo (see above for the swing)

The Halo- holding the kettlebell by the horns rotate it around your head in one swift motion (left & right)

1 minute – Squat (keeping the Kettlebell mid level racked), then Kick with a kettlebell raise overhead
Squat holding the kettlebell in mid racked position, then continue to raise & kick (see above)

1 minute – REST

3 minute work / 1 min break

1 minute – Alternating double snap kick followed but a thrust back to plank
Double the kicks per leg, as described above, followed by a swift jump back into plank position.

1 minute – Kettlebell Swing, every 5th swing catch and raise the kettlebell overhead (see kettlebell swing above)

1 minute – Double Sumo Squat (keeting Kettlebell Mid level racked), then Kick with a kettlebell raise overhead

Sumo (opening the legs wide and feet at 90%) Squat holding the kettlebell in mid racked position, then continue to raise & kick (see above)

1 minute – REST
3 minute work / 1 min break
Drink 8 plus cups of water that day! eat well… and enjoy the erst of your day!

 

XoKb,

Dasha

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