90 Day Kettlebell Challenge™

Kids Martial Arts in Lake in the Hills  - Tactical Mixed Martial Arts

See a significant change in your physical appearance by participating in Tactical MMA's 90 Day Kettlebell Challenge™. This movement based, strength training fitness program is designed to get you real results!

Whether you are an avid athlete, a fitness beginner, or recovering from injury our dedicated trainers can adjust this program to best fit your needs. This functional fitness training provides:

  • Full body conditioning
  • Injury prevention
  • Improved mobility and agility
  • Improved physical strength and muscle tone
  • Loss of unwanted weight

 

I have found my niche at TMMA in Kettlebell Class! I always look forward to sweating with the best coaches and friends one could ever be blessed to find. I was just looking for somewhere to get in shape for my wedding, but instead of only meeting that one goal, I have been inspired to continue making new fitness goals and lifestyle changes at TMMA. Every class time has a great group of people working together to better each other. That makes every class offered the best time to go! Sweat, laughs and friends, they have everything!

- Stephanie JenningsFitness in Marlborough

A Fitness Class that Really Works!

The 90 Day Kettlebell Challenge™ combines cardio and strength training to create the ultimate workout! Just of few of the exercises incorporated in our fitness classes include:

A. Kettlebell Swing - The swing is a traditional kettlebell exercise with numerous benefits. Performed either two-handed or using one arm at time, the kettlebell is swung from between the knees to anywhere between eye level to fully overhead. Performing a Kettlebell Swing: Stand with your feet shoulder-width apart and hold the kettlebell handle in both hands. Keep your weight spread evenly through your heels and forefoot. Bend your knees, descend into a quarter squat and push your hips back. Lean forward and lower the weight between your knees. Keeping your arms straight, your shoulders back and without rounding your back, thrust your hips forward and swing the kettlebell up to your preferred height. Allow gravity to pull the kettlebell back down as you push your butt back, bend your knees, and get ready for another swing. This uses your glutes and hamstring, these muscles in conjunction with your lower back, are referred to as your “power zone” as they are strongly involved in virtually all lifting, running and jumping movements. Using a heavy kettlebell for low rep sets will improve your muscular power.

B. Windmill - The windmill works shoulders, abs, back, and hips. Performed one-handed, grab the kettle bell with your right hand and stand with your feet shoulder-width apart, toes turned out. Bend your right elbow to raise the kettlebell so it is next to your right shoulder, then press it overhead. Pause, look up, bend to the left, and try to touch your left toes as you slightly rotate your chest toward the ceiling. Pause, then come back up, keeping your right arm extended. Repeat on the other side. This is more of an advanced move so make sure your form is correct and practice without weight until your form is perfected.

C. Snatch Pull & Push-Press - The snatch pull and push-press works the shoulders, back, arms, hips, glutes, and hamstring. Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Stand up and lift the weight to chest height. Grab the sides of the handle and push the kettlebell straight overhead. Lower it to your chest and assume the original grip before returning to start.

D. Kettlebell Deadlift - The kettlebell deadlift works the abs, hips, glutes, quads, and hamstrings. Performed one-handed, grab the kettlebell with your right hand and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Squat down and grab the handle with an overhand grip. Push your heels firmly into the floor and stand up, keeping your arms extended.

Fitness Classes in Marlborough

Get Started Today!

If you are in Lake In The Hills and are interested in increasing your fitness through our 90 Day Kettlebell Challenge™ all you have to do is fill out the short form on the side of this page.




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