What we do at Warrior Goddess Kettlebell training is quite different to Global Corporate Gyms or Personal Trainers.
We offer Personal Group Training using Kettlebells, Yoga & Martial Arts for fast, fun, fitness and to help women over 35 get lean, strong and curvy.
To get started with us or to work out how to proceed after graduating from a beginners programme, the best way to guide you in answering the question: “What class should I do?”, let’s do it as a flow chart ….
1. Are you a complete beginner to Warrior Goddess Kettlebell Training ?
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 Programme which is our step by step onboarding programme 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 and yoga stretching. These run at the beginning of every month with up to 3 sessions a week Tuesdays & Thursdays at 7.15pm and Saturdays at 1.15pm and cost £75 for the month.
Next one is detailed and book in here: https://www.warriorgoddesskettlebelltraining.com/beginners-programme
If you are more active, have some experience with kettlebells or have a short term body shape change or fitness goal, then you can supplement your training with attending additional beginners sessions per week (up to 3 in any week) or attend any of our 5 Yoga HIIT classes designed to get you fit fast, build a strong core and have been known to truly whittle your middle!
The goal of our beginners programme is to help you to build your strength and fitness to be consistent in attending at least 2 (if not 3) sessions a week.
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 Beginners programme is where you will start. It’s a step by step, system to progressively become fitter and stronger over 4 weeks and get you ready to move into weekly classes.
This is our step by step onboarding programme, carefully designed for women and unique to our training approach, 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 and yoga stretching.
Once you have attended one or two beginners sessions, it is suggested you attend one additional class per week of our beginners level YOGA HIIT class. This is the perfect compliment to our Strength Training Beginners Sessions to get you fit fast and help you on your way to build a strong core and whittle your middle.
The more you attend, the more you put into our beginners programme, the more you will get out of it.
Classes are small usually 2-8 per class.
Next one is detailed and book here:
3. Have you completed a Beginners programme in the last month?
YES Go to answer 3
NO Go to answer 4
Answer 3: Then you are good to attend any of our Graduate Classes. If you haven’t attended many of our HIIT style classes, you will notice that LEAN and YOGA HIIT provide a different level of intensity that may be surprising!
Pricing for sessions are VIP Unlimited Monthly Membership from £85 per month and enjoy unlimited classes or buy a block of 8 at only £10 per session credit (and some classes are only 0.5 credits) this has a 45 day expiry.
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 Beginners Programme as a Refresher discount of only £75.
B. If it has been between 1 and 3 months that you try one of the non kettlebell classes first like Yoga HIIT 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 HIIT is on 5 days a week (Mondays, Tuesdays, Wednesdays, Thursdays and Saturdays) and you get 2 classes for 1 session credit.
If you feel you want to just jump in with any of our other classes know that it 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 programme!
4. After my first Graduate 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 short term fatloss is your goal and you want to lose 10lbs, you cannot achieve this in 30 days attending only one hour of exercise in class a week and not changing up your nutrition to go with it. You will need to aim for at least 3 classes a week.
[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 only been training for one hour a week, you will find after 4 weeks of one class a week you may feel a little fitter and stronger but you won’t achieve Body Shape Change or Strength goals.
So let’s look at the formula:
Goal #1 & #2 Fitness & Fatloss
These are SHORT TERM goals. A 28 Day or 90 Day goal to get fitter or lose some fat. 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 minutes, 3 times a week will result in amazing results.
But the magic number is 3.
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.
If you are a beginner or currently not as active or fit, HIIT style training can be intense and actually counterintuitive so you will need to build up to the magic number and if you have a longer term goal of BODY SHAPE CHANGE (i.e you want to TONE, SCULPT or DEWOBBLE) you cannot achieve this with only attending HIIT or Tabata classes alone.
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 and consistency, the right workout plan, coupled with the right eating plan 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
YOGA HIIT | CURVY | REST | STRONG | REST OR LEAN | REST | REST
For a workout plan that is specific to you and based on your goals, check this out.