Ladies group training : Why Kettlebells and Boxing go together.

Over the past 8 years that I have been involved with personal training the smaller groups and more focused training for ladies has always been more popular due to the size and comradeship that is quickly developed within this particular set up. Whether it was a session conducted within a commercial gym environment, taking it outside when weather permits and now in my own private facility at Claudefit the groups of 4 (the maximum I will run) has always appealed.  It is an environment that I can focus completety on participants and delivering the service they are entitled and pay for.

Remember this is a service industry and my sole objective is to deliver results. It is the bottom line.

How this is achieved at claudefit is with a solid mixture of both kettlebells and Boxing as the base of the overall program. In addition to other equipment used, these two systems of exercise are quite dynamic and are well known in returning great outcomes on their own. When it comes to delivering results to my ladies groups, it is these two elements that have allowed me to hit the mark with most in reaching their weight loss, strength, fitness and to some, appearance goals.  The benefits of using the kettlebell along with a boxing bias program are many. The following are just some of the reasons that I believe are the basis of building a more resilient, stronger and fitter body. Once you have these tools in your fitness arsenal along with a healthy nutritional approach, the aesthetic results follow thereafter pretty much straight away.

 With the Kettebell you are able to move it in more directions that you are not able to with a traditional barbell or dumbbell. You can swing it, flip it, Press it and turn it around in various ways in working towards you fitness and conditioning. In the right hands this piece of ancient equipment can deliver amazing results in a safe and challenging workout.  As an RKC11 Instructor I am always mindful of delivering a service that is both technically proficient and always safe for all my clients.  For others who already have a solid training background and are looking at other challenges the kettlebell   offers a new level of movement complexity which builds superior coordination and can even improve athleticism.

Where the Boxing compliments this tool is simple. A true boxing program delivers a total body workout on its own and given the mixture of the two we are able to compound the loading (in increasing work capacity )and charge you up during these sometimes intense workout sessions . With a few solid pointers on the main punches and stances  that are performed along with the basic footwork movement all group participants are well on the way in ducking, slipping and throwing punching combinations in rightly charging up your heart and lungs. Add an instructor (Claudefit is a registered Boxing coach) who knows boxing and you will soon appreciate what a solid 2 minutes of one on one pad work round does to the heart and lungs.

Here at Claudefit, you will be taught the basic punches, stances and movements in getting the job done in a safe and non intimidating environment. The 1 hour classes are a workout, not a beat down where you are encouraged by your group members in working your butt off and also have a bit of fun.

Just think calories instead of hard and you will be right!

The heart and lungs get an amazing conditioning workout with kettlebells. Ladies if you still think that Lifting weights and cardio are two separate things, try any of the ballistic kettlebell exercises!

Movement like, Swings,  cleans, snatch  even jerks  are a sure fire way in burning all the calories you want not only during the session bit also in the hours post workout.  They are just part of the ballistics movements that you can perform with a bell and hit those target areas of your hips, thighs and core. Take for instance a solid swing set with a kettlebell for a minute multiplied by 3-4 sets with minimum rest. Well I can guarantee that is a  Its a sure way to fire up your “cardio” not only during the session , but will leave you feeling it way after you are done. It’s the kettlebell way!

Can I just lift them?

 Yes! Even low rep kettlebell grinds (Compound lifts) that are complimentary to any regular weight training program can be achieved with a kettlebell. Lifts like Standing Shoulder press, Squats (front version) Deadlifts, Bent over rows and floor presses if you are keen can all be performed with a kettlebell.  Take for example a simple workout like a set of minute swings or cleans performed straight after a set of Kettlebell squats! (Yes more swings) If performed correctly with the applicable focus and approach you get a full leg burning exercise. Add in Single leg Deadlift and I’m sure I won’t be on you Christmas card list come December!

A lot has been said about what some call the “sweet science” used for fitness. It’s one of the most honest, simple and to the few who participate in it as a real sport, quite brutal. The boxing equivalent that we use at Claudefit given our pure “fitness” approach is with a simple yet very effective series of punch-out drills, punch combinations , skipping and timed pad holding sessions. Along with the use of the Heavy Bag, They are what I consider straight forward and effective.

The one Thing I won’t accept in my premises is a compromise on poor technique resulting in an avoidable injury. Once you have been taught proper punching techniques , the use of the hips and your hands and joints getting used to the impact, you are ready to push you workouts  harder  in getting results.  Far too often people come to me with sore wrists due to not being taught how to punch properly.

 A safe approach

You can do whatever you like with a kettlebell. However as an Experienced RKC11 instructor /Boxing trainer entertaining you with tricks is now what I’m about. It’s about safety and results first while establishing what your needs are and catering to them through the use of the bells. They can be used simply as a teaching tool for movements leading into other heavy duty lifts or can be challenging just by simply working with the vast amounts of Kettlebell specific movements on offer.

The boxing component compliments this type of training quite well and is a preferred conditioning tool for many athletes involved in the striking sports.  We simply put the two together plus other equipment in getting you the results you are after.

Both are great in delivering a great calorie burn and given the group environment the support and motivation you receive all add up to a fun and rewarding workout.

In a safe, private and encouraging atmosphere.

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