In keeping with our commitment to supporting you in your fitness journeys, we are bringing UKB&F to you.
We have three unique channels for you to choose from: Cardio, Resistance Training, and Follow Along Kettlebells. You can have your favorite class at your fingertips. Purchase a single channel subscription or how ever many you want, depending upon your preferences. Whether you train at home, or with us in the studio, we want to welcome you to the UKB&F family!
Videos are categorized by channel.
1.) Follow Along Videos: Cardio
2.) Follow Along Videos: Resistance Training
3.) Follow Along Videos: Kettlebell Training. This channel is for our members who have completed our Kettlebell Basics Class and regularly attend our kettlebell class.
Check out all the different channels and see which one speaks to you. All the videos will give you a 20 second sneak peek until you buy the channel. Once you subscribe to the channel, you will have full length access to all the videos within that channel, including the new frequently added videos. You can cancel your monthly subscription at any time.
Subscribers Follow Along Videos: CARDIO
Battling Ropes 35 min. HIIT / Cardio Workout
You'll need to use a BATTLING ROPE for this one. Our Battling Ropes are 50' 1 1/2" diameter which makes a difference when it comes to the intensity level. Also, mark a line 8 1/2 ft. away from anchor. The goal is to keep your wave intensity to stay at this mark when you are not going ALL OUT! Here's a taste of what you can expect in the Battling Ropes 30 Day Burn Program that we're putting together for ya'll. These moves are pretty basic, except for the Power Cross Over Slams, Skiers, and Jumping Jacks. 5x 20/10 Underhand Double Waves Overhand Double Waves Underhand Alt. Waves Body Side Winder Overhand Alt. Waves 30 sec. Rest 5x 30/15 Repeat the same rope moves as above 1 min. Rest 2 Rounds- Rest 1 min. between each round 30 sec. 5 Squat Slams, 5 Squats -15 sec. Double Waves -15 sec. Triple Time REST 1 MIN. 1 Round 15 sec. Underhand Doubles 15 Triple Time Rest 2 min. 2 Rounds 20/10 Power Slam / Burpee Skiers REST 1 Min. 3 Rounds 20/10 Power Slams Rope Jacks 2 Min. Rest 2x Rest 30 sec. between these two rope moves 20 sec. Underhand Alt. 10 sec. ALL OUT! Rest 1 min. 2x Rest 30 sec. between these two rope moves 20 sec. Overhand Alt. 10 sec. ALL OUT! Rest 1 min. 2x rest 20 sec. between these two 10 sec. Underhand Double Waves, 10 sec. ALL OUT, 10 sec. Underhand Double Waves, 10 sec. ALL OUT! Special Thanks to Steph and Julie for doing this with me because it's freakin Hard!!
Subscribers Follow Along Videos: Resista...
Full Body Sandbag #1 (30 min- Resistance-Cardio)
Equipment: Sandbag required. Make your own by using duffle bag or backpack. Place household items like bags of rice or beans inside. Gallon sized zip lock baggies filled with dirt / gravel from your yard will also work. Check with local fire department to retrieve free plastic sand bags you can have filled with dirt from Home Depot or Lowe's. If you choose this route place small individual sand bags in large trash bag before putting into backpack to prevent spillage. DO NOT USE dumbbells or real weights inside bag.
Subscribers Follow Along Videos: Kettleb...
Finisher or Warm Up 40 sec. work - 20 sec. rest
One bell that you can use for kneeling swings and power swings. One that Is heavy and one lighter is the best option for this workout Finisher, Warm Up, or Quick Workout. Kettlebell 40 sec. work / 20 sec. rest. Set of 1 Power Swings 1 Burpee & Set of Kneeling Swings. You'll rotate between these two sets for a total of 10 sets=10 minutes. Or, if this is your workout for the day do more sets. 🙂
Battling Rope Power Generation- Double Bell HIIT Workout or Finisher
HIIT- You can use a Battling Rope and double bells or one heavy bell. Ultimate Kickboxing & Fitness has been doing high intensity interval training before it was a “thing”. Steph does some of her favorites here with battle ropes and double kettlebell swings. 20 seconds of work and 10 seconds rest. For best HIIT workout in a short time anchor one end of your battling rope by tying it to the handle of a heavy kettlebell or around a post. Cover the bottom of your post with a towel.
Slow KB Twist, Back Roll, with KB Swing Catch Squat
One medium to heavy kettlebell needed. This workout is for Beginners to Advance. Left Kettlebell Twist-Left Back Roll (30 secs work /10 secs rest) Switch! Right side Kettlebell Twist-Right Back Roll (30 secs work /10 secs rest) 30 secs work KB Swing, Catch, Squat. Rest 30 seconds to complete the round and start over. This combo is a fun challenging way to get your cardio in while strengthening your core and legs. During the Kettlebell Twist keep your shoulders down, engage lats, brace abs for punch and using your body lift bell just enough to pull to opposite side of body.
Dragon Walks & Kettlebell Skaters
For these exercises you will need light to medium kettlebell. Dragon walks can be done with a kettlebell or dumbbell. Similar to a walking lunge, stand tall, engage the core, big step forward but with toes pointed out, and drive through the heel. Two versions of Kettlebell skater - static moves or once you got it then faster for cardio.
Chest, Legs, Back, & Cardio
This is a great workout for upper chest, legs, back, and cardio. Start with 5 Deadlift Cleans, 5 Side Lunges, 5 SA Swings, 5 Back Step Lunges. Immediately repeat other side. Then go right into 5 Standing Close Grip Chest Press (while pressing imagine crushing bell with both hands and keep elbows in.) End with 20 Hand to Hand Rows. Try 3-4 sets This is a great workout by itself or between a starter and finisher. Who's going to try it?
Power Swings-Burpees, Sit Swings, Extension Swings 10 Min. Explosive Starter or Finisher
This is a great way to start your workout with explosive power moves, or use it as a killer finisher. Either way it takes your breath away. This kettlebell cardio/strength endurance/plyometric triple gets you at your anaerobic threshold by the 4th to 5th round. Combo 1. 20 sec. work alternating Kettlebell Power Swings & Burpee 10 sec. Rest 20 sec. work Kettlebell Sit Swings 30 rest Combo 2. 20 sec. work Alternating Kettlebell Power Swings & Burpees 10 sec. rest 20 sec. work Kettlebell Extension Swings 8 total combos take 10 min. Enjoy!!
20 Min. Swing Progression
This is real time 5 min. Swing Progression using 1 bell. You can repeat this for as many sets as you'd like. Usually I try to repeat this for 4 rounds total workout for 20min. 30 sec. work 30 sec. rest for 5 rounds or 20 total reps per set no timer needed 20 Swings 20 Alternating Swings 20- 1 Swing 1 Hand to Hand Swing 5x5 Single Arm Swing for 2 sets 10x10 Single Arm Swing for 1 set This video was done in 2012 before we were retrained not to look out to the horizon on the down of the swing. Now it's best practice to look at spot about 3 ft. in front of you on floor. :)