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Kettlebell and Bodyweight Training Course Mallorca

SPRING SPECIAL
2 for 1 on all of our courses!
Come with a friend and pay half each!!

Kettlebell and Bodyweight Training Course

In this course I will show you all of the foundation movements of kettlebell and bodyweight training. I will also show you my tried and tested system that I have refined over the past 6 years on how to train in the fastest and most effective manner and how to adjust it to cater for your specific goals e.g., fat loss, health, general fitness, athleticism, muscle mass and strength.

The most important part of this course is that you will learn how to move correctly while performing exercise. This will ensure safe and effective workouts, helping you achieve your chosen fitness goals in a fast, safe and effective manner.

As well as being a stand alone system, what you will learn in this course will also be applicable to barbell and dumbbell weight lifting. All human movement is based around squatting, the hip hinge, lunging, twisting and upper body pushing and pulling movements. In this course you will learn them all and then be able to apply them to every type of training or sporting activity.

 

What you will learn

Kettlebell Foundation Exercises

  • 2 Handed Swing and Swing Variations

  • 1 Arm Swing + Variations

  • Kettlebell Clean and Press

  • Goblet Squat + Kettlebell Squat Variations

  • Kettlebell Row

Body Weight Exercisespush up sequence

  • Body Weight Squat

  • Lunges + variations

  • Push Ups

  • Squat Thrust

  • Burpees

  • Jumping Jack

  • Mountain Climbers

  • Walk Outs

  • Pull Ups + Variations and Progressions (only if performed at the gym or with availability of pull up bar)

Course Structure

The course is implemented by having two, one to one (or small group) sessions per week, for 4 weeks.
This gives you time to practice the exercises learnt by yourself before the next session. I have found that this method gives the best results in the fastest time and ensures that you will be capable of training, without supervision in a safe and effective manner by the end of the course.
On the first session we will learn the kettlebell Swing which is the foundational movement of kettlebell training and build up from there.

On subsequent sessions we will work on new movements and clean up and perfect movements that we learnt in the previous sessions.

The focus of the Kettlebell and Bodyweight Training course is on learning correct technique.
Once we have achieved good technique, you will learn how to combine the bodyweight and kettlebell exercises into an effective workout program, catered to achieving your specific goals.

F.a.q
How many people are necessary for the kettlebell and bodyweight course?

The course can be done 1 to 1 or in a small groups of up to 5 people.

Where do you do the course?

The course can be done in the gym, at your house, boat, apartment etc or in the park. Basically anywhere where there is enough room (about 4sqm per person) and has a fairly flat surface.
In Mallorca.

Do I need my own kettlebells?

No, I will provide all equipment necessary for the course, although you will improve much faster if you buy a kettlebell (or have access to one) to practice between sessions.

What Weight Kettlebell Should I buy?

In general:
Men will start with a single 16kg kettlebell.

Women often need to buy two, a 12kg and an 8kg kettlebell as women tend to find 12kg to heavy for the pressing exercises.

Before buying a kettlebell shoot me a quick email describing your age, weight, general fitness and strength levels and I will let you know what to buy.

How Much Do Kettlebells Cost?

Kettlebells cost around 22€, 25€ and 40€ for 8kg, 12kg, 16kg kettlebells.

When Can I Start?

Straight away!
Send me an email to info(at)mallorcakettlebells.com and let the fun begin!

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CrossFit Style Kettlebell WOD for Strength and Weight loss!

Here is a great CrossFit style kettlebell WOD that I use with my clients.

It’s short but intense!

Give it a go and let me know what you think in the comments section below.

20 Min AMRAP (as many rounds as possible)
10 Swings
10 hand to hand swings
5+5 Thrusters
5 or 10 push ups

If you’re a beginner start with 5 push ups and if you like a challenge make it 10.

Every time you repeat the workout try to improve on your last score even if it’s just by one rep.

Robert doing a great job!

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Kettlebell Foundation & Bodyweight Training Course

WANT TO GET STRONG, LEAN AND AGILE WITH MINIMUM COST AND MINIMUM TIME?

Mallorca kettlebells learn the swing!

Burn fat with the kettlebell swing!

Introduction to Kettlebell & Bodyweight Training Course for the complete beginner.

Learn the foundation movements of kettlebell training with one of the highest qualified kettlebell instructors in Spain.

Luke is IKFF CKT Certified and RKC Certified.

Learn safe and correct technique in the basic Kettlebell exercises : swing, squat, Turkish get up and how to get the most out of this training tool so that you can finally reach your goals!

Doing a propper push up

Learn how to do proper push ups!

Discover the bodyweight exercises that have given the best results for my clients and how to get better results in just 15 to 30minute home workouts than spending hours at the gym.

• Learn how to warm up properly for exercise.
• Learn how to burn fat and build muscle fast!
• Learn how to train in a safe and effective manner.
• Learn how to use your body as an effective training tool.
• Open to all ages, body types and fitness levels.
• No prior fitness level required.

I guarantee you will learn all you need to know to get fit by the end!

You will also receive a complete workout program including dietary advice so that you can put what you have learnt straight into practice.

The seminar will be restricted to 10 – 12 participants so that you get enough one to one time with the instructor. This will guarantee that you go home confident about the exercises you have learnt and how to integrate them into your current training program or start the MKB Program you will get on the day.

When : Sat 29th of September from 12:00 till 14 :30
Where : CrossFit Mallorca
Calle Del Mar Mediterraneo n°69,
Poligono de Son Bugadellas

How much:40€

Because of the limited spaces available on the course it is essential that you reserve your spot.

To reserve your spot or for more information click here!

Why you should attend the MKB Kettlebell Foundation & Bodyweight Training Course?

  • You have heard about the amazing benefits of kettlebell training and would like to to try it for yourself.
  • You would like to learn to use a kettlebell in a safe manner under the instruction and supervision of the highest qualified trainer in Spain.
  • You feel that you are not getting anywhere with your current training routine/system and would like to see some results once and for all.
  • You would like to learn how to get amazing results in just 3,  15 to 30 minute sessions  a week.
  • You have a hard time with push ups and pull ups and would like to learn some variations and tricks to help you improve.
  • You don’t have time to go to the gym so would like to learn how to train at home.
  • You get bored when training and have a hard time staying motivated.

What you will learn at the MKB Kettlebell Foundation & Bodyweight Training Course?

  • Full Body Warm Up : You need to get your body ready to do exercise by mobilising the joints and doing some dynamic stretches that will help you be more fluid and precise with your movements.
  • Body Weight Exercises : You will learn how to do the most effective body weight exercises with correct technique so that you can use your body as an effective training tool.
  • Kettlebell Warm Up Exercises: Learn how to use the kettlebell to warm up with some great exercises to mobilise your joints and raise your body temperature so that you are ready for action.
  • Kettlebell Swings: The kettlebell swing is the first movement that needs to be mastered as it is the cornerstone of kettlebell training and the ultimate weapon for burning stubborn fat in less time than you ever thought possible.
  • Kettlebell Swing variations: Single arm swing and hand to hand swings are variations that will allow you to keep your workouts varied and effective.
  • Turkish Get Up: The Turkish Get Up is the king of kettlebell exercises! It will strengthen every muscle in your body and teach you how to get up off the floor safely from a lying position with a heavy weight over head, while torching your abs and building strong resilient shoulders and legs.
  • Exercise Programming: Even though you will be leaving the course with a program you will also learn how to design a simple program and how to integrate the kettlebell and bodyweight exercises into your current training program.
  • Stretching: You will learn a quick stretching routine to make sure that as you get stronger your body doesn’t lose its all important mobility. Strength without flexibility = rigidity and flexibility without strength = fragility.

To reserve your spot or for more information click here!