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Workouts

The 12 Days Of Christmas – NBKB Style!

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It’s the HOLIDAYS and that means tis the season for making workouts “merry and bright” and “quick and easy”

If the hustle and bustle of the season increases stress, appetite or your chances of skipping your workouts, our 12 Days of Christmas Workout will keep you on track. These workouts are designed to be done anywhere and can be completed with or without kettlebells or other fitness equipment.

So get your body moving, and then get on with the holiday merriment!

Each day has an exercise for you to do. Perform this exercise for 30 seconds with 30 seconds of rest, for 10 minutes straight. Quick, simple, not easy =)

Start on December 12th and finish on December 24th with us at the gym for the entire thing!

12 Days of Christmas

On the … day of Christmas my workout was to be…

December 12th: Total Body Tension Push Ups

December 13th: Burpies

December 14th: Alternating Reverse Lunges

December 15th: Deck Squats

December 16th: Russian Twists

December 17th: Bodyweight Squats

December 18th: Box dips

December 19th: Alternating Box Stepups

December 20th: Leg Levers

December 21st: Mountain Climber Planks

December 22nd: Side lunges R&L

December 23rd: Swings (or Burpees)

December 24th: Come to NBKB for the special 12 Days of Christmas Workout!

 

Thanks, Sharon, for this great training idea!

TRX & Bodyweight Classes

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We’ve added a new class to the schedule every Tuesday & Thursday at 9am.

You won’t touch a kettlebell in this new TRX & Bodyweight class. Instead, we’ll focus on the other tools we have at the gym to get you a killer workout: TRX, Medicine Balls, Rip Trainer, Jump Ropes, Boxes, etc.

It’s intended to be a compliment to your kettlebell training, so come to these in addition to your regular kettlebell class!

And… don’t forget…

The Kettlebell Quickie!

Tuesday & Thursday evenings from 5:30-6:00pm. It’s a quick workout with a 5-min warmup, 20-min of cardio, and 5-min of cool down.

This is the class where we REALLY practice what we preach:

Maximum Results. Minimum Time.

Think it’s not enough? Come to a class. We promise you won’t be asking for more when you leave!

News & Events – August 24, 2015

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Summer’s Almost Over!

You’re taking those last couple days away… You’re heading to the beach… You’re enjoying time with family… But how do you get your training in?

Our Quickie Classes are perfect for those without a lot of time.

Finish the Summer Challenge strong by getting double points at our Quickie Classes & our Coach’s Workouts.

 

Fall Challenge

We’ll begin our fall challenge on September 14th so come in before then to get your measurements.

You’ll be choosing at least one cardio goal, one strength goal, and one body composition goal.

More details coming soon!

 

Tactical Strength Challenge

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It’s back! October 31st, 2015, we’ll be competing again with the StrongFirst community.

Sign up here to get your training plan started. It’s $149 for 8 weeks of training plans and special training times to get you ready for the Challenge. We need to start testing and training before September 14th. If you plan to also participate in the Fall Challenge, these two challenges compliment each other well and there will be a discounted rate for those of you doing both challenges.

Sample Quickie Class

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Our Quickie Classes are so much fun! They are the epitome of practicing what we preach:

Maximum Results. Minimum Time. 

It’s a 30-min class that consists of 5-min warmup, 20-min work, 5-min cool down & stretch.

Here’s what we did the other night:

Warm-up with up & down dogs, hip flexor stretches, & a couple chest openers

20-min of 15-sec on/15-sec off:
Choose any of the following, as you see fit:

  • 2-Handed Swing
  • Single-Arm Swing
  • High Pull
  • Snatch
  • Windmill or SLDL (if you need more rest/recovery)

Cool down & Stretch

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Three Strong Ladies

Thanks for coming and braving the quickie, ladies!

Try this one at home if you have bells and let me know how it goes!

 

Val

Train Smart. Be Strong. Live Balanced.

What does the Rip Trainer DO for me, anyway?

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You may have noticed that we’ve been incorporating the rip trainer into our workouts lately. Wondering exactly how this piece of equipment can enhance your training?
rip
For starters it can develop core strength, flexibility and endurance. It’s unique blend of simultaneously training rotation, core stability, balance and coordination make it a perfect compliment to our Kettlebell strength training. Whether you’re carrying groceries, golfing or throwing a ball, your body produces rotation – the rip trainer integrates this and many other everyday movements into training. By connecting the lower and upper body through the core with each rip trainer exercise, the body is challenged to stabilize through the movement…Which we like!
We also like that the resistance can be modified so that all levels of our students are free to go at their own pace. So, next time you see the rip trainer on our training board in class, you’ll now have a better idea of it’s purpose!
Happy Ripping,
Gabby

 

What’s A Quickie?

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Ok, get your minds out of the gutter…

I’m talking about the new Kettlebell Quickie class on the schedule every Tuesday and Thursday at 6:30 pm. You thought our 45-minute classes were packed with good fat-burning work? Give our quickies a try!

It’s a 30-min class specifically designed to do what we’re always talking about kettlebells doing for you – getting Maximum Results with a Minimum Time commitment.

For this class, we’ll give you a quick 5-min warmup (get there a little before if you require more time to warm-up), you’ll hit it hard for 20-minutes, and then you’ll have 5-min to cool down.

We know what you’re thinking…
Is 20-or 30-minutes really enough?

Well, we wouldn’t offer it if we didn’t think so, but come try it and see for yourself!

Personally, I have lots of 10- to 20-minute go-to workouts I do when I’m home with my little guy on days that I “don’t work” (now that I’m a mom of a toddler, I know how funny that is…). The only time I have on the computer, to answer emails, to blog, to schedule appointments, to work out, is when little man naps. So I have a lot to pack into that 2 or 3 hour nap time… I’ve shared a couple on my other blog but here’s one I’ve been doing about once a week recently:

All with a 12kg because that’s the only kettlebell I have at home…
10 R Snatches, 10 L Snatches on the minute, every minute, for 10 minutes
–> 200 total snatches, all done in under 10 minutes

I was sweaty, I felt like I got a lot of good work in, and I didn’t spend too much of my precious time getting it done.

So come to class on Tuesday & Thursday & get your quickie on!

– Val

Train Smart. Be Strong. Live Balanced.