Remember there are 10 different workouts in this series! 4 shorter workouts that can burn between 350-500 calories in 35 minutes of training (just slip in any disk and go!) AND 6 longer versions (combine the following DVD’s for 6 unique workouts and create 6 more by switching around their order… just play the second option w/out warm up!)

Workouts:

1. Power

2. Strength

3. Longevity

4. Diversity

5. Power & Strength

6. Power & Longevity

7. Power & Diversity

8. Strength & Longevity

9. Strength & Diversity

10. Longevity & Diversity

There are 3 levels in each DVD:

Regular -  Follow along with one of the girls (Christan, Mary or Blue) to Dasha’s right or her far left

Advanced – You are with Jenel in the back right!

Beginner - Stick with Diane or Mary at Dasha’s left

No Kettlebell!? No Problem! – Stick with Diane or Mary for the dumbbell version of the kettlebell move and still train!

Make Every Interval Count!

Count every repetition, keep track and go further!

Let’s take the Sumo Swing from your Diversity DVD as an example: Instead of just doing the set with everyone, count how many swings you achieved in one minute, then when your second round comes up, CRUSH your first rep by trying to beat it by 5! Do this for one week with every first minute of your Martial HIIT round in each of your DVDs. Then watch how much a simple adjustment will take your cardio and your body to the very next level! Once you have achieved a steady state of beating your minutes by 10-15 reps, go up 5 pounds in your kettlebell or dumbbell weight.

HAPPY TRAINING  ladies and maybe even gents! Ss you know we have gotten countless reviews from guys who have been working out quite a bit of a sweat while training along with Dasha, Jenel, Diane, Sarah, Christan, Justine, Blue and Mary.

And remember Dasha will be emailing everyone exclusive tips on how to enhance your in class and at home Kettlebell Kickboxing™ training!

XoKB Dasha Libin Anderson 

KB is known for our trademark moves, of course we pride ourselves on our instructors, it’s also our mentality and functional approach of our system, our principles and how we pair kettlebell and martial motions (not just interchange them). BUT there is one other aspect to our system that makes women (and men) lose weight in half the time, maintain weight-loss, create lean muscle and simply love the challenge of every session; this unique system is called Martial HIIT™ (High Intensity Interval Training).

Dasha combined her research and studies in Sports Science with methods like HIIT and Tabata along with the experience she gained in martial arts, from the intervals incorporated in traditional Boxing, Muay Thai, Kickboxing, MMA and Brazilian Jiujitsu rounds, to develop Martial HIIT™.

Kettlebell Kickboxing’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 arts timing, which has been around for centuries. In martial arts, it is typical to see 3 or 4-minute rounds of training with a 1-minute rest period. This allows you to maximize calorie burn, maintain optimal muscle recruitment and raise your metabolic rate long after the training has finished. Similarly, the motion incorporated into each Martial HIIT round are split up according to muscle recruitment, cardiovascular capacity and endurance. Clinically proven to show triple the results of steady state cardio like the elliptical, high intensity intervals are a key component of every KB training session and exactly what makes Kettlebell Kickboxing™ Scorcher Series so successful and unique.

Beginners don’t get worried!

Just because we use Martial HIIT™ does not mean you have to be advanced to take the class or try the DVD. The beauty of this program is that there are no pre-set repetitions. Just as in the very core of martial arts, you accomplish what you can in that minute, keeping a pace that is comfortable for you. Through time your pace will naturally advance, as will your fitness level. Hence the beauty of Kettlebell Kickboxing™: the more advanced you get, the more challenging the class/DVD becomes; keeping you away from stubborn plateaus.

Beginners can start slow, in every DVD there is a modification both for low-impact slower exercise and also for training with a dumbbell.

Advanced students can always find a challenge because they are never limited by repetitions, as in martial arts the more conditioned and in shape you become, the harder and more challenging your workouts can be! We also have advanced motions in both the DVD Scorcher Series and in classes!

It happens, you are putting on those white summer pants you loved so much and- suddenly,  its a snug fit.  Wether due to injury, a busy schedule or simply the stress of life, none of us are  immune to gaining a few (or more) pounds. As Kettlebell Kickboxers we know that the training we do is high intensity, result driven, fun and effective… but, sometimes altering a regimented schedule and loosing your regimented training routine can allow for weight gain. Added pounds don’t only effect your waist size, but often your health and performance. Unnatural weight can hinder speed, decrease energy levels, effect mood and over time lead to serious health complications. There are many answers to shedding the pounds, and while activity levels will definitely help you regain a lean physique, exercise has the best and most lasting results when paired with (not diets) BUT ‘clean eating’. Today there are a great variety of eating guidelines or ‘diets’ that have come into trend. Diets like Paleo, Slow Carb, Detox, Gluten Free, The Zone have been the topic of locker room and water cooler conversations. But many questions regarding long term effects, benefits and performance still remain.

Keep in mind that each of these dietary approaches are controversial with dietitians. Doctors writing about the diets they endorse tend to use research studies that can support the diets claims, but typically there is a lot of research still ahead, as most diets are young in relevance to long term effects. In order to be effective, a diet is something that must be considered a ‘lifestyle’. The key to finding what fits you is finding something that fits your lifestyle and is a healthy choice for your body.

 The Zone diet is perhaps the most practical and easiest to start for a person that hates diets. The concept is to follow a specific food ratio, which includes  forty percent carbohydrates, thirty percent fat and thirty percent protein. While the concept meets dietary regulations, there are no guidelines on the ‘type’ of carbohydrates, proteins and fats you should eat. For the best results, make sure to keep all of nutrients ‘clean’. Aim to find your fats from milk, fish and nuts, your carbohydrates from vegetables and whole grains and proteins from grilled fishes, meats and chicken.

‘Paleo’ or the Paleolithic diet has hit the scene, and is highly regarded amongst many martial artists. Paleo makes sure to advocate that they are a ‘way of life’ and not a weight loss diet, but in reality a regular individual switching over to Paleo will most definitely see significant  weight loss. The idea of Paleo is living the dietary lifestyle of a hunter-gatherer, using our ancestors as examples. The diet includes lean meats, seafood, vegetables, fruits and nuts. There is no dairy in this diet, making anyone that considers Paleo in need of calcium supplementation. The additional adjustment will come from a potential of lower energy levels due to a lack of complex carbohydrates. People taking on the diet will know with in the first several weeks if it works for their body type and level of activity.  Fatigue and mood swings are one reason many can not sustain this type of eating, but there is a good population of people that adjusts to the lifestyle easily.

Slow Carb diet is also a low carbohydrate diet, but it lends itself more to maintaining a low glycemic level during eating. Energy from a lack of complex carbohydrates is supplemented with beans, which are rich with low glycemic carbs. The key points of this diet are to avoid white carbohydrates, fruits, dairy and any calories drinks. For some the best thing about slow carb is that it gives one cheat day a week, where you are allowed to eat anything and everything in larger then normal quantities. The overindulgence is said to help with relapsing and is also a way to re-set your metabolism. Another good point is that the diet allows red wine daily, which is a welcomed relief to people that are used to having a drink on weekdays. Calcium, while found in many greens is still an issue, and supplementation should be taken. Many people are also not big fans of beans, which are a big part of this eating plan and are mandatory for a martial artists energy on this diet.

The Detox diet is perhaps the most controversial of all. The concept is to cut out major food groups from your diet for a time period of anywhere from  twenty four hours to several weeks in order to ‘cleanse’ the body from all of the toxins building up from the various foods we eat. While many cultures believe in fasting for a day or two, a prolonged period of fasting for an active individual like a martial artist is not ideal or even safe. A harmful side effect to training and fasting is fatigue, poor recovery and in-turn injury.  To detox correctly try ‘detoxing’ unnatural or processed foods from your diet. Your energy levels will increase and after several weeks of not having your junk and processed food fix, you will stop craving it. Lets call this a ‘modified’ detox.

Figuring out he correct diet will take research, commitment and honesty. If you are intent on trying a form of a low Crab diet like Paleo or considering a regiment from the Zone, it would probably take two to three weeks to see how your body reacts.  As martial artists we put out a lot of energy, it is important to understand how different dietary restrictions can effect our performance, recovery and lifestyle. The wrong diet for your body can cause stress, fatigue, overtraining and injury. Keep in mind that the first week of any diet is awkward,  most often diving directly into a whole new lifestyle is difficult and stressful on the body. Instead, aim to change one major meal a week, perhaps starting with the meal you enjoy least.  This way the changes are gradual and better fitted for an active martial artist.

The Smart Plan  In the end, if one of your goals for 2012 is a new physique, keep several things in mind. First, always pair your training with a meal plan that  fits your activity levels, your body’s internal demands, your doctors advise and your own ability to stick to a lifestyle. Do not try to find an immediate answer in crash diets. Eating and training should mold into your lifestyle, if the diet is impractical,  kick it.  If you don’t, you will just find your weight regained after you drop the regiment. One of the most difficult stresses on a persons body is  gaining weight, loosing it and then gaining it back. Overtime the Yo-Yo effect can affect your neuromuscular efficiency and contribute to injury.   In the end, the best way to live life is clean eating.  Keep in mind that dietary fulfillment comes from balance and control.  As for diet pills, walk away from easy answers, because most often then not, the instant road to success is a faulty one. 

KbXo  Dasha 

a HAPPY DAY is a product of  (consistent) POSITIVE THINKING!

You’ve likely used the term “kicking your own butt” to describe the no-holds-barred attitude you apply to your glutes training. Now’s your chance to take this phrase from figurative to literal with Kettlebell Kickboing ™ ‘s trademark fat busting, butt lifting motion- the Lunge-to-teep.

What it is  The front push kick  – also known as the “teep” – is commonly found in Thailand’s national sport, the kickboxing art of Muay Thai. This kick can generate a lot of power, knocking down an opponent with the force generated directly from the gluteus maximus.

What it does   Pairing the front push kick with a reverse lunge allows for maximum muscle recruitment while helping to train stability, transfer of force and power production. As an added bonus, this two-in-one exercise will pay off with a higher than average calorie burn and will help further contour your glutes.

Front Push Kick to Reverse Lunge: 

The Step-by-Step to your KB Muay Thai Lunge Series 

TO DO: Three to four sets of 20 reps (each leg) OR Use your Martial HIIT ™ and perform this for a a minute on – thirty seconds off (3 rounds)

*** You can alternate sides or keep each side for a straight minute and on your third minute- alternate.

* Begin by assuming a natural shoulder-width stance. Keep your hands fisted in front of your chin.

* Bring your leg up as though you are going to knee someone, then extend your leg to kick forward. TIP: Think about pushing against an imaginary chest-high target in front of you.

* Instead of dropping your leg, swing it behind you as you bend your supporting leg, lowering in to a reverse lunge. Contract your glutes and hold for two counts.

* As you stand, move right into your front kick, using the same leg.

* Complete all reps on one side, then switch to the other.

* Last tip- as Dasha always says in class (when you teep, you have to pretend you are stuck in your closet and you are trying to ‘push-kick’ the door down.

Maximize your effort

* Before you start: Hold a fifteen pound kettlebell in each hand to intensify the move. Or rack one kettlebell over lunging the leg (holding it tight to the body).

* When you kick: Make sure your kick is explosive yet stable and that you use more muscle strength then momentum.

* As you lunge: Take a big step back. This will hit the glutes more then a short lunge, which focuses on the quadriceps.

Make it Harder

* Add a KB Press at the top of your lunge (alter your feet are back, at start position)

* Add a KB Press at the bottom of your lunge (at the point when your feet are apart and you are in full lunging position)

Whether you are on the training floor, in the super market, at work or at the dinner table someone around you is talking about Sodium. Your fellow training partners tell you need it: if you don’t have enough you can loose muscular contraction, proper body function and even suffer water intoxication. On the other hand, your family is grabbing the salt away from you at the diner table: if you over look your sodium intake, a higher then required daily amount can lead to high blood pressure, heart attacks, stroke and kidney disease. So, what is the truth behind the mineral that is getting so much attention? And, what does it mean for your health and performance?

Sodium, or salt as we typically know it is a vital electrolyte that helps maintain the correct balance of fluid in the body, contributes to the function of your muscles and even helps transmit nerve impulses. Electrolytes like sodium, magnesium, potassium and chloride all help control electrical charges between the cells. An electrical charge is the body’s way of communicating cell to cell. On a large scale, electrical charges between the cells are what control your ability to see, smell, balance, touch, taste, hear, not to mention perform on the training floor.

But, just before you pick up an extra serving of salt- wait!  Most people get more then enough, and commonly exceed their daily limit.  According to the U.S. Food and Drug Administration 1,500 milligrams of sodium is a healthy requirement for adults. After 50 it is recommend that amounts be cut to approximately 1,300 mg daily, while the ‘upper limits’ of sodium intake for adults is approximately 2,300 mg. Now consider that one teaspoon of table salt contains 2,325 milligrams of sodium. Perhaps if table salt was the only sodium found in our diets the sodium craze making its way to your dinner table would not be an issue, but sodium is now found in great abundance in almost every food you can think of. Including your refrigerator, your cupboards, your takeout menus and restaurants. In reality, salt is not the only source of sodium we need to worry about.  Because sodium is an ideal ingredient to help add both taste and preserve foods from going bad you can find it in almost all canned soups, spices, yogurt, condiments, chips, dips, bread, cheese, cold cuts, bacon, baking goods, take out and more. Needless to say, sodium is extremely abundant in urban diets.

While it is easy to see why a person, specifically someone that trains and has a consistent fitness routine would need sodium to function correctly and efficiently on the training floor, it has been reported that Americans get an average of 3,400 milligrams of sodium a day: an ‘unhealthy’ amount reaching way over the daily recommendations.  The kidneys regulate sodium, but when your sodium levels get too high even the kidneys can’t keep up with eliminating the access. Sodium then starts to accumulate in the blood, holding onto your body’s water content and increasing your blood volume. As your blood volume increases so does your arterial pressure, leading to high blood pressure. High blood pressure increases your risk to a variety of diseases, including heart attack, stroke and kidney problems. In a short-term affect, consuming too much sodium can leave you dehydrated and bloated, and in training both can severally alter your performance.

Today, sodium has been getting high amounts of attention; it is almost as popular of a topic as the obesity epidemic in America. In truth the two do have something in common – both obesity and an over abundance of sodium most commonly stem from our current reliance of prepackaged, caned and fast foods. Even a simple can of ‘healthy’, ‘organic’, ‘low-fat’ canned soup can still have more then your daily requirement of sodium.  Fast and frozen meals are even worse, sometimes having three to four times the daily-required amount.

Keeping Your Sodium in Check

Unless you are running a marathon or training at high intensity and long duration in extreme, hot conditions, sodium deficiency is typically not an issue. Symptoms of sodium deficiency are  commonly  cramping, weakness, loss of balance, nausea and dizziness. Drinking sports drinks and being aware and prepared for extreme conditions and training should be enough to avoid any such symptoms and health issues.

Controlling sodium intake is a little more difficult. To test your daily sodium levels try spending several days reading your food labels and mentally documenting (and adding up) all the sodium you take in through the course of a day. If the food has no label, make the effort to look up its approximate sodium content (white bread for example). Record this for several days, aiming to get a better picture of your daily habits. Additionally, see if you are suddenly dehydrated after a meal and start paying attention to how bloated you feel through out the day.

After you determine your daily approximate intake start to ‘clean’ your kitchen of unnecessary sodium.  The simplest way is by looking for ‘Less Sodium’ or ‘Sodium Free’ foods. Easy quick fixes are foods like soups, spices, broths, and frozen meals. Most brands are now coming out with lower sodium food options, (don’t worry, the taste is no different). Replacing your salt with other spices is another ideal way to stay in control of your intake. Try to add chilies, pepper and other natural sodium free spices to your foods and salads. Make home made dressing with oil and vinegar or lemon, replace soy sauce with rice vinegar and vegetable dip with yogurt. Finally aim to eliminate at least two take out meals a week- cooking your own food from fresh, raw ingredients.

The simple changes listed above will not only help put your sodium levels in check, but, they will help you have many long and lasting years of health and training.

Kb Xo Dasha 

HAPPY TRAINING. HEALTHY EATING.

We all know we need them. But few of us really understand exactly what each vitamin does.  A deficiency of vitamin A for example can lead to a loss of smell and sight.  Other vitamin deficiencies can leave an athlete cramping up in training, fatigued  and disorientated . Deficiencies can lead to overuse, injuries and poor performance. In reality it is impossible to tap into your full potential as a martial artist with out essential vitamins. But, it’s really not that complicated, the path to longevity is actually in the produce, dairy, fish and meat isle of your local grocery store.

Vitamin A (Retinol, Carotenoids) will take care of your entire body, specifically teeth, bones, mucous membranes and skin.  As a martial artist seeing your opponent is important, and, Vitamin A is the one vitamin that promotes eyesight, specifically in low light. It is also an antioxidant that helps fight diseases like cancer.

The ideal daily dose would be 700-900 mcg a daily.

Vitamin A can be fund in fruits like tomatoes, watermelon, grapefruit and cantaloupe. Vegetables like broccoli, brussel sprouts, carrots, kale, leeks, pumpkin, peas and spinach.

If you are looking at nuts (a great mid day snack) pistachios are an ideal choice.

As for proteins, Vitamin A is in milk, cheddar cheese, cream cheese, eggs, tuna and sour cream.

Vitamin B1 (Thaimine) helps carbohydrate metabolism, proving the much-needed energy every martial artist requires for top performance. Additionally B1 aids the function of our organs, including the heart, the muscles and the nervous system.

A deficiency of B1 will severely affect performance for any martial artist. You will see fatigue, depression, decreased focus, muscle cramps and nausea

Daily requirements are 1.0 mg.

Common fruit sources of the vitamins are mangos, grapefruits, oranges, pineapples, pomegranate and watermelon.

B1 rich vegetables will include potatoes, sweet potatoes, asparagus, Brussels sprouts, corn, lima beans and okra.

Proteins like pork, soy, bacon, roast duck and chicken will have an optimal source of Vitamin B1.

.

Vitamin B2 (Riboflavin) is essential for fat and protein metabolism. Without it, adequate muscle development and recovery after training would be nearly impossible. It also helps in forming red blood cells, maintaining good skin, hair, nails and vision.

The daily requirement is 1.1mg

Avocados, bananas, grapes, lychee and pomegranate are all ideal B2 rich fruits. Vegetables will include asparagus, artichoke, brussel sprouts, lima beans, mushrooms, peas and pumpkins have a good amount of vitamin B2.

Almonds, chestnuts and buckwheat are ideal for a B2 rich mid day snack.

Proteins include beef, cheddar cheese, cottage cheese, chicken, eggs, salmon, tuna lamb, pork and soybeans.

Vitamin B3 (Niacin, Nicotinic Acid) is the vitamin that aids in the metabolism of sugars, fats and proteins. The vitamin also promotes circulation and reduces high cholesterol levels. If a martial artist is deficient in B3 they will see weakness during training and in severe cases anxiety and even dementia.

Daily adult amount is 14 mg.

Optimal sources of B3 include avocados, dates, mangos and peaches. Vegetables full of B3 are artichokes, corn, mushrooms, okra, peas, potatoes, pumpkin and squash. Nuts will include peanuts and sunflower seeds. Proteins with B3 are beef, chicken breast, salmon, tuna, lamb, pork and turkey breast.

Vitamin B5 (Pantothenic Acid) helps process vitamins, builds cells, helps fight infections and aids in developing our central nervous system. Additionally, B3 helps release energy from carbohydrates. B5 helps optimize and maintaining a high level of endurance in training.

Daily dose 5 mg.

Fruit sources of B5 include avocados, raspberries, grapefruits and watermelon. Vegetables include broccoli, brussel sprouts, corn, mushrooms, potatoes, pumpkin, squash and sweet potato.  Nuts will include chestnuts, buckwheat, sunflower seeds and rye. Proteins rich in B5 are goat milk, lamb, turkey breast, veal and yogurt.

Vitamin B6 (Pyridoxine) serves as the building block of protein. It aids production of antibodies, reduces muscle spasms and leg cramps. B6 helps maintain nerve function and balance sodium. A deficiency of B6 can result in anemia, hindering the body’s cardiovascular capabilities in training and leaving you fatigued and unable to tap into your full abilities.

Daily recommended dose between 1.3-1.5 mg

Great fruit sources are pomegranates, passion fruits, mangos, grapes, bananas and avocados. Vegetables include squash, sweet potato and even spaghetti. B6 nuts are pistachios, sunflower seeds and walnuts. Proteins will include ground chicken, turkey, soymilk, tuna, pork and salmon.

Vitamin B7 (Biotin) also helps convert food like protein into energy. Serving as an essential part of a martial artists ability to fully optimize performance and recovery.

Daily dose is 30 mcg

B7 is not found in fruits or nuts, instead good sources are potatoes, whole grains, cereals and lean beef.

Vitamin B9  (Folate) works along side B12 and Vitamin C to help the body breakdown, use and create new protein. B9 also helps tissue growth.

All three help the body in heal and aid recovery after hard training sessions.

Daily-recommended dose is 400 mcg.

B9 and C sources include fruits like strawberries, raspberries, pomegranate, oranges, blackberries, avocados and mangos.  Vegetable sources are brussel sprouts, broccoli, asparagus, spinach, peas and potatoes. Nuts are chestnuts, buckwheat, peanuts and oats. Proteins full of B9, B 12 and C are soymilk, salmon, yogurt, cheddar cheese and eggs.

B12 however is the only one of the three that can only be found in the proteins listed above, no fruits or vegetables contain it.

Vitamin D is vital in helping the body absorb calcium and prevent osteoporosis.

Daily-recommended dose is between 5-15 mcg a day, depending on age.

Perhaps the most unique aspect of this vitamin is that your body can produce it after spending about ten minutes in the sun.

Mushrooms, beef, cheddar cheese, milk, eggs, turkey and sour cream all have a good amount.

Vitamin E is a vital antioxidant, which protects the body against free radicals and even helps fight aging. Deficiencies in vitamin E may lead to an increased risk of heart disease and cancer.

Daily doses are recommended at 15 mg.

Commonly found in peaches, raspberries, papaya, pomegranate, kiwi, cranberries, berries and avocados. Vegetables include potatoes and nuts include pine and sunflower seeds. Proteins include eggs, turkey and sardines.

Vitamin K is known as the clotting vitamin its main role is to help clot blood. A lack of vitamin K will result in easy bruising and delayed clotting of the blood.

A recommended daily dose is between 75-90 mcg.

Vitamin K can be found in plums, raspberries, tomatoes, berries and pairs, as well as in vegetables like broccoli, artichoke, asparagus, spinach, cauliflower and cucumber. Nuts include pine and pistachios. Proteins include cheddar cheese, eggs, lamb, soymilk and turkey.

The list above might prove overwhelming, but many of the same foods include a great variety of vitamins. The key is to eat a healthy dose of fruits, vegetables, protein and nuts. Including these foods into your mid day snacks, keeping a good variety in your diet and eating clean is the best way to secure a vitamin rich, highly durable and capable body.

I.  Just like we do in Kettlebell Kickboxing ™  - Use the intervals of MMA to create an endurance, strength and cardio session like no other!
Often in MMA (mixed martial arts) the athlete must go through a maximum level of exertion for a full five minute round. The fighter gets only one minute breaks in-between each round and championship bouts last 5 rounds (or twenty-five grueling minutes).
To mimic the level of exertion a mixed martial artist will go through we must mimic the time intervals and the elements the athlete will face in the ring.
Dasha created Martial HITT ™  Intervals, which quickly became a major component of what makes Kettlebell Kickboxing ™  so unique. 
Kettlebell Kickboxing ™  utilizes both aerobic and anaerobic pathways, uses strength and endurance, requires high amounts of power exertion and additionally require a high level of balance, reaction, stability, quickness and agility . The  Do-It-At-Home Kettlebell Kickboxing ™  ‘circuit rounds’ below will incorporate all of those elements  — have fun!
Like A Fighter:    Kettlebell Kickboxing ™ 
Use the exercises listed below and feel free to add in some of your own challenging variations. The main goal is to keep up strength, balance and power output through out each round. Take the rest between rounds as recovery and then jump back into the exercises with virtually no stop in between each. Typically it would be ideal to maintain each exercise for a minute before switching to the next, but for tougher versions and longer rounds feel free to switch every thirty seconds. In general including plyometrics, stability, endurance, kettle bells, sprints and free weights is ideal for this at home mix!

Start with:
* Take 2 minute rests in between each round
Round 1 ‘warm up round’ 3 minutes
1 minute of kettle bell double handed swing / 1 minute of wall ball toss or KB chop / 30 seconds of  burpies / 30 seconds of SL ‘Warriors Walk ™  series’ stability
Round 2 ‘intensify’ 4 minutes
1 minute of kettle bell double handed swing /  1 minute of wall ball toss or KB chop / 30 seconds of  burpies / SL ‘Warriors Walk ™  series’ stability/ 1 minute sprints (do short sprints if you are limited on space)
Round 3 ‘goal time’ 5 minutes
1 minute of kettle bell double handed swing /  1 minute of wall ball toss or KB chop  / 1 minute  burpies / 30 seconds of plyometrics (any jumping variation) / 1 mute of negative  push-ups / 1 minute of sprints / 1 minute hold plank
Round 4 ‘maintain the goal’ 5 minutes
1 minute of kettle bell double handed swing / 30 seconds  of wall ball toss / 30 seconds of  burpies / SL ‘Warriors Walk ™  series’ stability / 30 second of plyometrics of choice- SPRAWL/ 30 seconds of push-ups/ 30 seconds of sprints / 30 seconds plank  /30 seconds of jump squats /
Round 5 ‘the push’ 5 minutes
30 seconds of jump squats / 30 seconds push ups/ 30 seconds burpies/ 30 seconds wall ball toss/ 30 second sprints/ SL ‘Warriors Walk ™  series’ stability/ 30 kettle bell swings/ 30 seconds pull ups/ push-ups/ 1 minute hold plank
Advanced Rounds:
Take 1 minute rests in between each round
Round 1 ‘warm up round’ 3 minutes
Round 2 ‘intensify’ 5 minutes
Round 3 ‘goal time’ 6 minutes
Round 4 ‘maintain the goal’ 7 minutes
II.    Kettlebell Kickboxing ™  Bring  in MMA drills to recruit new muscles :  How to Do-It-At-Home-Now 
The motions that are involved in martial arts are an incredible way to include multi joint, functional exercises into your routine. Every time a kick or punch is thrown the entire body is working to create the motion, build muscle, burn calories and deliver the blow. Use some of the most common  Kettlebell Kickboxing ™ MMA drills to wake new muscles and functionalize your training.
Solo MMA training:
Shadowboxing:
Include 50 jab –cross combinations, followed by 50 high hook motions and then 50 upper cuts.
With your hand directly in front of your face (boxing stance), throw 50 high straight kicks each leg (aiming the touch the top of your head with your toe). Then follow up with 50 crescent kicks each leg (the crescent kick is virtually the same as the straight kick, but as you kick up you also make a large circle with the leg right in front of your body).
Bag work:    All you need is 16-ounce boxing gloves and a heavy bag:
Throw on a pair of 16-ounce boxing gloves and work five three-minute rounds of straight punches.
Stay away from hooks and upper cuts unless you have had formal training (the motions are more likely to cause wrist injury if not done correctly). Your straight punches will include the jab-cross combination.
Staying with the heavy bag, keeping your hands up and from boxing stance throw a straight kick that will push the heavy bag back with the ball of your foot. Do 100 kicks each leg, pushing the bag back in one swift motion. Once 100 kicks is easy, do timed rounds (2-5 minutes of kicking for a total of five rounds).
This ‘push kick’ kick is ideal for beginners because it requires the least amount of training, yet still provides a great calorie burn and strength training workout.
Knee skips are one of the best, and toughest conditioning tools around. To add this motion to your heavy bag routine, first hug the bag with both hands, clenching the hands on the other side of the bag. Once you have a firm grip, skip alternate knees into the bag, striking with the tip of your knee. Try to develop a fast paced rhythm once you get the hang of it and do not stop until your count or round are up.
Do 100 straight or opt for tougher timed round of two minutes of continuous hitting.
Hit the Mat with  Kettlebell Kickboxing ™  – BJJ & MMA Ground Series 
MMA groundwork requires a mat, or a padded floor
Aim for fifty consecutive repetitions of each exercise
Bridges
Laying on your back, bridge up and reach your hand to touch the opposite side of the floor, go left to right with out stopping 
Crab walk
First, sit on your butt, placing the arms right behind you, then lift your body up with your hands and legs, butt suspended off of the ground, then just crawl backward and forward
Spiderman crawl
Get into push up position and start to crawl forward, like Spiderman does when he is climbing the side of a building
Monkey walk
Picture a big gorilla jumping around, then hunch down and bend the knees, touching your knuckles to the ground, start to laterally jump to the left or right side in a continuous, hunched over, legs bent ‘gorilla’ style motion
Sprawl
From standing, jump down and lightly thrust your hips to the ground while spreading your legs wide, then, jump right back up to standing in one swift motion 
Upper-body crawl (1 minute / 2 reps)
Lay flat on your back, legs fully extended, then try to crawl using only your upper torso (do not use hands, arms or legs to help with the pushing motion)
III. Stack your exercises like a Mixed Martial Artist &  see why  Kettlebell Kickboxing ™ is always such a unique workout! 
Mixed martial artists try to do as much ‘compound’ multi joint motion exercises as possible, mimicking the sport but also teaching the muscles how to work in unison. They also ‘stack’ their exercises in a way that maximizes performance and minimizes injury.
The Stack  Rule of thumb is to place the most detailed and difficult exercises first.
Any power lifting exercises will always go before regular weight lifting. In weight training, the bench press, dead lift and squat go before any other exercise because they are the most difficult and require fresh muscles in order to get maximum benefit. As you progress down your training routine, continue to Stack the exercises from most difficult and most muscles activated to least difficult and least amount of muscles in use.
The Exercises 
As for the exercise themselves, all strength training is specifically made to incorporate a variety of muscle groups, not isolating muscles. Therefore, push ups, pull-ups, kettle bell exercises as well as the compound weightlifting exercises are always the premium choice for building functional and useful strength and power. For a non-mixed martial artist, these basic concepts might help liven a routine as well as help power and strength gains for more functional areas of training like injury prevention and sports performance.
So, there you have it, three great ways  Kettlebell Kickboxing ™  uses MMA principles to help you get a Bonus Bang out of your training!

If you take Kettlebell Kickboxing ™ – you know all too well the power, diversity, great results and benefits that come from strength/ resistance training  (using weights).  But, just in case you needed a little refresher course- here goes…

Strength training can be performed in a great variety of ways with many options and areas of focus. There are hundreds of strength training exercises, tools and routines. Simply put, resistance training exercises can be manipulated to tailor fit almost any goal…

Weight Loss: A proper strength / resistance training routine will increase metabolic rate, build lean muscle and reduce body fat.

Strength training can be performed with high intensity, little rest and a variety of  load options… this will get the heart rate going, burn calories and tone the body.  Adding and adjusting weight and intensity will create a variety of ‘tailor made’ results for the body.

Improved Balance:  Many resistance training routines will focus on the core – creating stability and balance.

Post Injury: A post injury athlete can rebuild strength and stability by tailoring a resistance training workout. An athlete can help heal many types of injuries by strengthening muscles surrounding the injured area.

Injury Prevention:  Strengthening muscles and joints will help prevent injury.

Activity:    Resistance training will produce increased lean muscle mass, muscle strength, power and endurance.  It will enhance performance in sports, physical activity, daily activity and other exercise.

 Disease:    Resistance training is highly recommended to women and older people for the benefits of increasing and restoring bone density. But strength training has a variety of other benefits “…strength training can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions among them:   arthritis, diabetes, osteoporosis, obesity, back pain, depression… Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis. The results of this sixteen-week program showed that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease…”

Aging:   Resistance training helps prevent Atrophy  – muscle shrinking, something that often occurs with age and immobility.  Resistance training also prevents osteoporosis – the thinning of bone tissue and loss of bone density.

The beauty of resistance training is the variety, as a small example resistance training can involve kettlebells, resistance bands, free weights, machines and body weight to work out the muscles. It can work different muscle groups, isolate muscles or utilize the total body and with the varieties of training. ANYONE can resistance train and see the results and benefits they want. Resistance training can be as controlled and as challenging as the athlete wants to make it. Resistance training can also mimic the benefits of all the other training options the best- it can create similar benefits as yoga, cardiovascular training and even aspects of flexibility.

I’m sorry but they do… and of course many result driven diets are the most unrealistic way to live a life.

I tell my students all the time-

On a sever diet?-  it will be very hard to have a long term boyfriend, he’ll find you super cranky and moody!  Fun night out with the girls or a great weekend in with the family will result in calorie counting, carb fearing, juice drinking hell!  Want to have a baby? you wont be able to have a healthy lifestyle on a juice or no carb diet… Life is simply about SO MUCH MORE then starving yourself!

The key to Clean eating is understanding your metabolism. Ever see those people that can eat anything and look great- they have a fast metabolism. Metabolism is the reason your body is able to grow, maintain and function- it is the key to life. In the metabolic process your body converts food into fuel and dictates the efficiency in which you use that fuel. Your metabolism will change with your environment. as an example, starving the body will teach it to slow its metabolic process – YES, your metabolism will dictate how many calories you burn and how much fat you store. This is why training with weights is so important – the more lean muscle you have the more your metabolism must burn.

Understanding your metabolism, the keys to your health and the idea of a body that uses food to create a strong, lean, functional and beautiful body is key. CLEAN EATING is exactly what figure models, actresses and over all athletic and healthy people look to on a daily basis. CLEAN eating is eating and enjoying, but also understanding what that entails.

CLEAN eating is a lifestyle that is healthy, easily maintained and has a great idea of variety…

so before the Holidays send you haywire and you YO YO between three pieces of pumpkin pie and a juice cleanse- please READ ON and benefit!

YOUR METABOLISM is made up of factors you can and can’t control:

Can control:

• DIET   (how often you eat, what you eat)
• WORKOUT / ACTIVITY  (active lifestyle and workout)
• SLEEP
• STRESS
• BODY COMPOSITION

Can’t control:

• AGE – ( yes the younger we are, the faster it is)
• GENDER – (men have faster metabolism then women)
• GENETICS – (thank mom and dad)

Anxiety                                                                                                                                                                                                                                                                                                    Anxiety is often separated into cognitive anxiety (worry) and over-arousal . Managing different forms of anxiety is important, but not always necessary- sometimes, in life you let your anxiety create a small stir of excitement- you use it! and you go with it!  Overcoming huge anxiety is all about finding the power and reference in yourself to overcome your ‘worry’ and give-in to your ‘excitement’. Anxiety is common, it is something that lives inside us, creating a stir of fresh energy that is vital for excitement and success.

Arousal                                                                                                                                                                                                                                                                                                        Often a term that raises an eye brow-  in training we talk about arousal to describe a physical state of excitement, which is often interpreted as ‘nerves’, but can be used to keep your blood flowing! Arousal is a word describing pleasure, it is the idea of new sensation- applying that to  a training routine is a key way to keep your activity fresh, exciting and productive.

Attitude
In sport and in life you hear the term attitude all the time. An attitude is a belief that is held with regard to a person or situation, for example when a person comes in with a bad attitude they have already made up their mind about the class and the way they feel. They made a decision to ‘go through’ the motions without putting forth the openness that would allow a great experience. A good attitude is basically an open mind- no judgements, no preconceived notions… just yourself living and experiencing life.  Aim to have peaceful confidence, never effected by the ‘small things’.

Concentration
Concentration is important,  it is the  intensity and the persistence of focus. The idea is to BE PRESENT in your activity and in your body. Concentrate on what matters at the moment, allow your training to wipe all other stress and thought out of your body.  When you master this, you will have masters a great part of yourself.

Confidence
Athletes need confidence in order to perform beyond their limits, ALL athletes must believe that they are capable of going further. Confidence for everyday individuals will start with the moment they wake up… making a clear assessment of yourself,  clearly defining your strengths- DAILY. Confidence can be present at one moment and flee the next- in order to control your confidence  daily, an underlining factor of strength and self awareness should aways be present. As a martial artists I use my understanding and abilities, as an athlete I use the work I place forth daily, as a wife, a sister and daughter I used my support system in order to remind myself of the human being i have built thus far- and he one I am working towards! Use your training (each class, each day) to make you stronger- a silent confidence you carry daily.

Focus
Focus is closely related to concentration. It is all about your intensity.  Focus is about keeping your mind on the right things at the right time. In todays society, focus is something we must fight for. Be selfish when you train, be present, be all about yourself. When you find the feeling of being present in that moment, in your body and in your goals… you will grow and become a stronger version of yourself.   Focus. 

Goals
Goals are the bedrock of motivation.  You must mentally go over your goals DAILY. You must write them down. Goals are the most important tool we have to reach success. Individuals grow more motivated with each idea, with each vision of themselves accomplishing something as basic as memorizing a Muay Thai four-count or as daunting as loosing forty pounds. Remember, when you are motivated to do something, it is because you have a goal. A goal is your personal tool of evolution. WRITE it down. 

Imagery
Using Imagery (also known as mental rehearsal or visualization) is simple and effective. You can do this in your practice or in your time off. Take the goal list and imagine yourself when those areas of your life have been accomplished. Use your day dreaming as a mental exercise to visualizing yourself doing a motion, completing a task, reaching a goal or simply taking a new risk. In practice,  most importantly however, is that you picture yourself performing correctly and with a new found strength, confidence and excellence. Try to create ‘images’ using all of your senses – commit yourself to your accomplishments.

Motivation
Motivation is simply behavior that is directed towards a goal – effort, persistence, or performance. Being motivated comes from the idea of accomplishment, the idea of growth through a new found ability, the idea of having a new experience and taking a journey. At times, perhaps in a class we must look to the person next to us for motivation. Other times we look to our instructors, our seniors, people we have seen accomplish great things over great adversity, and at other times we look with in our won lives to find a motivation that will push past walls, fears and discomforts. Your kids, your parents, your own sense of want, or even the true character with-in yourself can serve as the motivation you need to make a decision or wok past a plateau.

Self Talk
The way a person talks to themselves (usually silently!) has a huge impact on their behavior. Have a conversation as you kick, as you run, as you swing or train or take up any new venture. SELF TALK and make yourself listen… Self talk and make yourself calm… self talk and give yourself examples… SELF TALK and reach your goals.

Team Cohesion
Whenever a team has done well and they are asked, What factors contributed to their success, someone always says, “We got along well all season.” Talking about your activity (your training session, a technique, the cardio or the sparring) will always help you understand better, and relate to others the idea of perseverance. There are others with similar goals, similar fears and similar needs… if you look around your academy or your class – you will discover a common bind, a team effort that will help you grow as an individual.