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KettleFit Performance, Circuit, Kettlebell Strength or Beginner classes. Which class should you choose?



We often get asked these questions by new clients wanting to understand the differences between the classes we offer at KettleFit.
As our members will know, this is not a simple question! Our classes are constantly changing from one session to the next so I thought I’d better explain it in detail! This is what makes KettleFit so unique and helps us to deliver outstanding results.
 
Performance, Strength, Circuit and Kettlebell Strength are a broad description of the class TYPE that we use to cover a variety of training qualities.
 
Within each class TYPE (category or format of class) we have created hundreds of different workouts that can be used. For example, today’s Performance Class was actually called ‘The KettleFit Octagon’ and last Saturday’s Performance class was “KettleFit Centurion”.

All of our classes incorporate the Traditional kettlebell exercises:
  • Swings
  • Cleans
  • Snatch
  • Press
  • Renegade Rows
  • Windmills

How each class type is different:

Class Type Intensity/Rest How It Works Exercises
Performance Very High Intensity

Minimal Rest

We set different challenges/workouts to complete in given time frames.
E.g. 3 rounds of X in 45mins
Traditional Kettlebell exercises well as:

  • Lunges
  • Squats
  • Chinups
  • Burpees
  • Pushups
  • Core Exercises
  • Running
  • Rowing
Circuit High Intensity

20-30 Seconds Rest Every Minute

10+ exercises
45sec – 3min work
30 seconds rest between sets
Complete 1 set on each exercise and move to the next
2-4 rounds of the circuit
Traditional Kettlebell exercises as well as:

  • Battle Ropes
  • Bosu & Swiss Ball Exercises
  • Tire Flips
  • Sledgehammers
  • Ab Rollers
  • Dips and more
Strength Medium-High Intensity

35-50 secs every 35-50 secs

5-10 Exercises
30-50 seconds work per set
35-50 seconds rest between sets
Repeat exercise for 3-4 sets before moving to next exercise
Traditional Kettlebell exercises as well as:

  • Barbell Squats
  • Bench Press
  • Deadlift
  • Bulgarian Split Squats
Kettlebell Strength Medium-High Intensity

35-50 secs every 35-50 secs

5-10 Exercises
30-50 seconds work per set
35-50 seconds rest between sets
Repeat exercise for 3-4 sets before moving to next exercise
Traditional Kettlebell exercises as well as:

  • Kettlebell Squats
  • Kettlebell Press
  • Bosu Chest Press
  • Kettlebell Deadlift
  • Bulgarian Split Squats
Beginner Medium Intensity

30-60 seconds rest every minute

Beginner classes are based on the Class Type of the day so the exercises are based upon the exercises outlined above.

 

How will each class benefit me?

Performance classes are designed to challenge you both mentally and physically! Your cardio fitness will be tested as your heart rate
is raised to 80-90% of Maximum for 44-50mins which is longer and more intense than most running sessions. You will still work every muscle group in the body and gain a lot of core and full body functional strength while you burn between 600 and 950 calories (huge numbers!). These classes are heaps of fun and great for people who participate in triathlons, running, swimming and any sport needing extra strength and cardio but less time on legs!

Circuit classes involve a large variety of exercises which are completed in a circuit format, changing exercise after every set. You move around the studio and participate a good mix of strength, cardio, and core. These classes are designed to challenge you mentally and physically while also incorporating lots of functional strength and coordination. Along with this, the circuit classes will improve your ability to handle lactic acid build up in your muscles as well as your ability to recover between sets. This makes these classes very beneficial for people who want to improve at sport and physically challenging activities such as spartan races, rock climbing, triathlons, football, basketball, and even Ironman events.

Strength/Kettlebell Strength classes have a unique blend of kettlebell exercises, barbell squats, deadlift, bench press, chin ups, and many other traditional strength training exercises. Sessions are biased toward increasing strength but still provide an element of cardio due to the limited rest provided. This makes them ideal for those aiming to increase strength and achieve new personal bests in the gym. We provide a complete balance of upper body versus lower body exercises, core stability, and coordination, all movement planes and minimise left side versus right side strength imbalances. The end result is increased strength in all areas, fewer injuries, increased performance in sports, more energy, power and overall sustainability.