To best guide you in answering this question, let’s do it as a flow chart ….
1. Are you a beginner to kettlebells?
YES Go to question 2
NO Go to question 3
2. Are you currently active? Do you go to gym? Do classes like yoga? Walk or run a lot?
YES Go to answer 1
NO Go to answer 2
Answer 1: You are best to start with our Beginners Workshop which is our onboarding session to ensure you have safely learned the moves you need before progressing into Graduate Classes. Plus you will experience what our whole Tribe is about including meditation, nutrition talk, yoga stretching and a sweaty circuit. These run only once a month on a Saturday from 2-4pm. They are priced £20 if booked a week before (usually £30) as it includes a free goodie bag. Book with a friend for only £15 each.
Next one is detailed and book in here: https://www.warriorgoddesskettlebelltraining.com/class/beginners-workshop
Answer 2: If you are not currently active or haven’t exercised in a while, are recovering from an injury or getting back after a baby, then the 6 week beginners programme is best. It’s a step by step, system to progressively become fitter and stronger over 6 weeks. Usually on Thursdays at 7.30pm. Priced £50 for the 6 weeks which must be taken consecutively.
Next one is detailed and book here: https://www.warriorgoddesskettlebelltraining.com/classes/beginners-programme
3. Have you completed a 2 Hour Workshop or 6 Week Beginners programme in the last month?
YES Go to answer 3
NO Go to answer 4
Answer 3: Then you are good to attend a LEAN class. We recommend the LEAN class first as it the most similar to what you learned during your beginners workshop or programme and is only 45 minutes. It also uses lighter bells and HIIT style training. It is £10 pay as you go or if you buy a block of 10 only £7.50 per class or join VIP or Monthly Membership from £60/£75 per month and enjoy unlimited classes.
Booking is in advance and online here: https://www.warriorgoddesskettlebelltraining.com/classes/graduating-to-weekly-classes
Answer 4: If it has been more than a month since you did your beginners then I suggest the following:
A. If it has been more than 4 months since completing it that you retake a 6 Week Beginners Programme or the Beginners Workshop.
B. If it has been between 1 and 3 months that you try one of the non kettlebell classes first like Yoga Shred to work on your fitness and strength and build up. It’s an amazing low impact but high intensity workout over 30 minutes that leaves you feeling sweaty and sculpted! Check it out here.
Yoga Shred is on 3 days a week (Tuesdays, Wednesday and Saturdays) for only £7.50 a class and if you buy a bundle of 6 at £30, it becomes only £5.
If you feel you want to just jump in with a LEAN class but know that is gonna hurt you for a few days and you may feel totally unfit…. so please don’t let that put your off coming back! This is the whole reason why I offer the beginners programmes.
4. After a LEAN class, which class should I do next?
This depends on your goals…
GOAL 1: Fitness
GOAL 2: Fatloss
GOAL 3: Strength
And it depends on what you want to achieve and by when.
For example, if fatloss is your goal and you want to lose 10lbs, you cannot achieve this in 30 days attending only doing one hour of exercise in class a week and not changing up your nutrition to go with it.
[Related article: You can’t out exercise a bad diet]
However, if fitness is your goal, you have not been exercising for a while or just returning and you only have one hour a week, you will find after 6 weeks of one class a week you will feel fitter and stronger.
So let’s look at the formula:
Goal #1 & #2 Fitness & Fatloss
Then the answer is….
High intensity Interval/Tabata Style Training
With this style of training you can achieve amazing results with fitness fast.
A Tabata is a high-intensity workout protocol that has fitness and weight-loss benefits. It is also a very short workout and here lies the main reason for its attractiveness because it saves a lot of time for people. It offers the maximum benefit with the least amount of time used to get those results.
The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total.
Dr. Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week. The other group did the high-intensity Tabata-style training. That adds up to 1,800 minutes of training for the control group versus 120 minutes of training for the Tabata group over the six-week period. The results speak for themselves. The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%.
Simply 30-45 minutes, 3 times a week will result in amazing results.
But the magic number is 3.
If you are a beginner or currently not as active or fit, HIIT style training can be intense and actually counterintuitive.
And using the kettlebell for these workouts has the additional benefit of building strength and lean muscle. It’s like a double whammy.
And then, as a graduate attending one of the LEAN Warrior Goddess Kettlebell Training classes can burn up to 500 calories in a 45 min class.
Building muscle mass however needs just a little bit more science. This is the process needed to build a bigger more rounded bum or add muscle to make legs more shapely or turn bingo wings into strong, lean arms.
If you want to ‘dewobble’, sculpt or tone and not just get skinny.
However, building muscle with kettlebells is easier than you think.
The basic premise is that you build muscle through the benefits of resistance training.
Add a heavy load and stress the muscles, you will build muscle.
But, there’s more to it than that.
Since kettlebell training is a unique, proven form of resistance training, you can definitely put on muscle using a kettlebell, but what’s better is a pair of kettlebells.
Your results will depend on the training protocol and other variables (rest, nutrition, and many other things).
This is important to stimulate powerful hormones, such as growth hormone, that are critical for lean muscle building.
A short, explosive kettlebell workout can stimulate many powerful hormones in your body to optimize body composition (shed fat) and enhance muscular hypertrophy (add muscle).
And this is why frequency, the right workout plan, coupled with good eating can help you to get lean, strong and curvy in less than 45 minutes 3 times a week.
So what do you need to do?
- Decide on your Goal (strength, fitness, curves or fatloss or all 4!)
- Decide on your Timeframe to achieve that goal (6 weeks, 12 weeks, 6 months)
- Commit to follow the below training plan to achieve it
SAMPLE WORKOUT PLAN WEEK FOR BEGINNERS
– NEW TO WORKING OUT
MINIMUM 3 SESSIONS A WEEK
DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7
LEAN | REST | STRENGTH OR CURVY | REST | LEAN | REST | REST
For a workout plan that is specific to you and based on your goals, check this out.