Ladder from 1 to 10 circuit style for time.
1. kettlebell snatch x right/left
2. kettlebell jerk x right/left
3. kettlebell front squat x right/left
4. kettlebell row x right/left
5. burpee/pushup
About Killsport KB's
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Client Testimonials
- After the birth of my second child, losing weight and getting back in shape proved more difficult than I originally thought. I needed the help of a personal trainer. Greg was referred to me by a friend. I had never worked out with a personal trainer before so I was apprehensive and nervous in the beginning. Greg proved to be the perfect fit with my weight loss goals. Not only have I begun to lose the weight, his training regimen has increased my stamina and overall strength too. I would recommend Greg to anyone. He is professional and motivated to see his clients achieve their goals.
Patti Zimmerman
Belmar, NJ
Wow! Training here has been such a life changing experience. I've lost 20lbs. and in the process gained confidence. I'm no longer wary of taking my shirt off at the beach. Thank you so much.
Chris Faherty
Killsport Kettlebells is always clean and organized. The instructors are very knowledgeable, and they are patient with the students. The Instructors are also flexible with workout schedules. I never thought I would be as strong as I am since I started working out with these guys. I never get bored working out because every workout is different. I can't imagine working out anywhere else.
Officer Chris Bennett
Spring Lake, NJ
I Started with Robert Blake doing the Russian Kettlebells workout about four months ago with the recommendation from my nephew Danny Matthews. I have been working out three or four times a week with Rob, each time doing something different. The workouts are not easy, but the results have been tremendous. I even have my fifteen year old son Jeffrey doing it with me. The workouts consist of both cardio and strength training in one.
As a result, I have noticed a significant reduction in body fat, I have become more toned and my overall body strength has increased significantly. It's the best overall workout I have ever done and I have recommended it to all of my friends to give it a try.
Jeff Keating
Sea Girt, NJ
I started kettlebells about 4 years ago. My friend told me about it and I figured I would check it out. I love working out and I love a challenge, so I figured why not. The day after my first workout, I couldn't even get out of the car I was so sore. I have now, thanks to Greg, made kettlebells a crucial part of my life. I get up every morning to workout at 8am. I have not only become stronger then I ever thought I would be but I have also introduced my family and friends. I look forward to the people I workout with in the morning and I have become great friends with Greg. He pushes me to maximize my potential and makes sure that I do it the right way (no gloves). I believe I am in the best shape of my life and it's because of kettlebells.
Lynda Johnson
I'm a lot thinner, stronger, little faster and never felt this good!
Mike Timm
Always very professional and knowledgeable about the workouts and I never get bored as no two workouts are the same. They are always fresh. Very laid back and friendly with a flexible schedule. Kettlebells are a very unique workout.
Pete Moore
Brielle, NJ
« March 2009 | Main | May 2009 »
April 2009
April 30, 2009
April 29, 2009
Wednesday 4/29/09
The Tinh Tupy Power Workout!!
Courtesy of Tinh Tupy himself.
Go as heavy as possible without compromising form. Warmup with 5 minutes of alternating turkish getups. Then partner up and do 3 sets of the following. Work while your partner rests. Rest while your partner works.
1. kettlebell dead snatch x 5 right/5 left
2. double kettlebell push press x 5
3. double kettlebell front squat x 5
April 28, 2009
Tuesday 4/28/09
Tabata Tuesday!!
Do intervals of 20 seconds work/10 seconds rest x 4 minutes at each station. Take 1:10 rest between stations
1. kettlebell snatch x right/left
2. box jumps
3. double kettlebell push press
4. burpees
5. airdyne or rower
April 27, 2009
Monday 4/27/09
Do as many rounds in 25 minutes as you can of:
1. kettlebell swing x 5 right/5 left
2. kettlebell clean x 5 right/5 left
3. kettlebell jerk x 5 right/5 left
4. kettlebell front squat x 5 right/5 left
5. kettlebell snatch x 5 right/5 left
6. kettlebell row x 5 right/5 left
7. burpee/pushup x 10
April 26, 2009
Sunday 4/26/09
Rest Day.
Not!!
Coming Soon:
Kettlebell Beach Workouts.
April 25, 2009
Saturday 4/25/09
Do as many rounds in 20 minutes as you can of:
1. kettlebell swings x 20
2. pushups x 15
3. burpees x 10
4. kettlebell pull/catch/squat/press x 5
April 24, 2009
Friday 4/24/09
Do intervals of 30 seconds work/30 seconds work/30 seconds work/30 seconds rest x 4 rounds at each triplet. Take 1:30 between stations.
1. ring rows/pushups/slam ball
2. kettlebell snatch x right/left/mountain climbers
3. double kettlebell push press/box jumps/burpees
April 23, 2009
Thursday 4/23/09
Go Heavy!!
Do 3-5 rounds of:
1. heavy kettlebell swings x 10
2. kettlebell seesaw press x 5 right/5 left
3. pistol squats or one leg deadlifts x 5 right/5 left
4. renegade rows x 5 right/5 left
5. turkish getups x 3 right/3 left
April 22, 2009
Wednesday 4/22/09
Up the ladder, down the ladder.
Do reps of 5,10,15,20,15,10,5 circuit style of the following for time.
1. kettlebell swings
2. pushups
3. kettlebell snatch pulls
4. burpees
5. kettlebell pull/catch/squats
6. hanging knee raises
Be on the lookout for new classes coming soon. Also, another 3,500 sq. ft.
Kettlebells will make you this strong!! See you soon, Rebecca!!
April 21, 2009
Tuesday 4/21/09
Do intervals of 30 seconds work/30 seconds rest x4 rounds. Circuit style. Take 1 minute rest between rounds.
1. double kettlebell snatch
2. double kettlebell clean/jerk
3. double kettlebell thrusters
4. double kettlebell clean/squat
5. burpee/pushups
March 2010
Killsport KB's Friends
Client Testimonials
- Working out with Killsport Kettlebells helped me lose 30 pounds in 6 months.
C.J. Lorusso
I have been working out with Greg for about 3 years. I have never felt better, and a persistent back ache has disappeared. He is a very competent trainer and always makes sure you are in the correct position when exercising so you get the best results from the exercise and do it safely.
Joe Fallon
I started training with Greg five years ago. My purpose was to tone my body and trim-off a few unwanted inches. Once my goal was achieved, I continued because I'd never felt better. Two years ago I was diagnosed with Rheumatoid Arthritis. Greg adjusted my workouts to accommodate any limitations I might have. My main goal now is to maintain my flexibility, muscle tone, and strength. Thanks Greg.
Pearl Becker
Greg Killian has been my trainer since December of 2005. I was in a fitness rut, unmotivated and frankly just going through the motions. My weight was nearly 210lbs. and believe me, it wasn't a good 210. Then Greg introduced me to Russian Kettlebell training. I was skeptical at first, but then the results started to show. After a few months I was stronger, had much better endurance, and was visibly leaner. Greg mixes in other methods as well such as bodyweight exercises, agility drills, barbells, and jump rope exercises. He plans every workout down to the individual repetition. The workouts are never dull and though some are brutally hard I look forward to everyone. I'm in my mid 40's and am in better shape after 9 months of training with Greg then I've been since I was in my early 20's. Bottom line: The guy knows what he's doing and has been an excellent choice for my fitness dollar. I couldn't be more pleased with the results.
Bob
I didn’t like working out in front of people, always felt like I wasn’t training properly and never had the drive to go. I ended up trying a Kettlebells class and was hooked immediately. I am completely convinced it was an equal combination of the actual Kettlebell workout and the constant support of my trainer Greg Killian. Greg is a AMAZING trainer, he gives you that drive to WANT to go to class. He makes you feel very comfortable and is always giving you that one on one to help you achieve your workout goals.
Denyse
Brick, NJ
I work two jobs and have a child so going to the gym and jockeying with a bunch of meat heads for a couple of hours is not an option. I find kettlebells to be the perfect solution. You get a hard core strength and cardio workout all packed into a half hour class. The classes are small and everyone including the trainers are super friendly. Kettlebell workouts are great for everything from training to be a MMA fighter to just losing a few pounds.
Keith Rosa
I have been involved in weight training and athletics all my life. I actually thought I knew how to train before enrolling at Killport Kettlebells. The reality is I was over training certain parts of my body while ignoring the most important part, the core. I used to do an hour and a half session of split set weight training and cardio machines four times a week. Now I do three kettlebell workouts that last 25 minutes per week. At the age of 38 I am stronger now then anytime in my life. In addition, I have less aches and pains then I have had in years. I am in the best shape of my life.
Brian Timm
