One Bell. One Workout. Getting it Done!

Just a few weeks back I was heading out of town for a 3-day weekend to celebrate my 12th Wedding Anniversary. The morning we were to leave for Palm Springs I had, as is per my usual, procrastinated on a lot of things I needed to get done beforehand. Including my final workout at home.

I had just finished up a Skype session with a student and had about an hour before I really needed to panic about last minute details and, I just so happened to have had a 12kg Kettlebell within striking distance.

Before I could come up with any excuse not to make it happen, I wrote out a simple but not easy- get it done practice that I knew I could have wrapped up in less than 30 minutes.

Here is what I did:
Indian Club warm-up (I always have a pair of these at home)
Set the timer for 25 rounds of 1 minute…
A) Snatch 10r x 10l at the top of each minute for 5 minutes
B) At the top of each minute:
B1 – Tactical lunge x 10
B2 – Press 5r x 5l
B3 – Triple Crush (goblet squat, bicep curl, overhead press, tricep press) x 5
B4 – Mountain climber x 20
B5 – Row 5×5
Finish 3 rounds
C) Repeat A for final 5 minutes

It would have been nice to have a selection of bells to work with and, truth be told I have quite a selection in my downstairs studio. But, I needed to stay put and it totally worked and I was glad that I made the time!



NBKB News & Events – July 22, 2014

Skills Workshop – The Clean

We’re starting to implement skills workshops… hopefully bimonthly if not more. And we’re doing it because it’s difficult to learn or perfect a move in class when we’re more focused on sweating and getting a workout in.

So, our first skills workshop is going to be on the clean! This seems to be one that almost everyone struggles with and to be honest, I rarely teach it in class because it just takes too long!

Once you learn it, though, it’s a really great skill to have. Double cleans give you more ab work than a million crunches. Seriously – I can’t wait to get you all doing these – they’re awesome! Putting cleans in a complex always makes the complex so much harder! And harder = good because you’re getting a better workout! Of course, heavy cleans get you ready to press heavier (and who doesn’t want to press heavier?!).

I like cleans for classes because it helps you move from one kettlebell exercise to the next without having to put the bell down in between. You’re able to get even more work in less time and because all of our students are busy people, we’re always looking for ways to make your workout more efficient.

So come to the Clean Skills Workshop on Friday, August 1st at 4:30pm!

It’s $25 (click ‘online store’, ‘services’, then ‘workshop classes’) and it’ll last a little over an hour and then we’re going to head across the street to Bull Taco for some dinner. Invite your non-kb friends or family members to join us for some Mexican Food after our workshop!

Do I need an Intro Kettlebell Class?

We get this questions a lot.

A lot of people use kettlebells at home, with videos, and sometimes at the gym. What I see a lot of though, is people using a kettlebell as they would use a dumbbell. For squatting, bicep curls, for the “squat & lift” movement that kinda-sorta looks like a swing. And honestly, if you’re going to use a kettlebell like a dumbbell, you don’t really need an “Intro”. And I would go so far as to say – save your money and don’t buy a kettlebell! Use dumbbells for dumbbell exercises.

Don’t get me wrong, I think kettlebells are cool and I teach people how to use them for a living, but it’s really not the kettlebell that’s cool. It’s what you do with it that’s REALLY awesome, transformative, and super fun.

It’s not another dumbbell and the way it’s shaped, you can do things with it you couldn’t do with a dumbbell. The swing, for instance, is all about momentum. The kettlebell should form an extension of your arm, akin to a kid on a playground swing – your arms are the chain of that playground swing and the kettlebell is that kid. You’re not doing any real “work” with your arms, they’re really just a means of holding onto the weight so you can build momentum with your lower body, transfer it through your tight midsection, and propel that energy through to the swinging bell.

If you’re not feeling that sensation with the swing you’re doing at home, you will probably get a lot out of our Intro to Kettlebell Class.

We’ll also teach you a lot about total body tension (which is another reason our workouts are so efficient) as well as relaxation (an important piece to the fitness puzzle!) and some other great tips to make every exercise session more effective. One student told me, “I learned more in one of your videos and one intro class than I learned in 3 years at a local bootcamp.”

We care about teaching you how to move well and get the most out of every workout. 

To sign up for our intro, email us either at or to set up a time! And remember, your first 2 weeks are free! So what are you waiting for?


See you soon,

Train Smart. Be Strong. Live Balanced.