Kettlebell Program

Bernardo Fitness Fortress!

Stuck in a training rut? Short on time? Bored with ineffective, lengthy cardio sessions on your elliptical or treadmill and seeing no results? Look no further and breathe some new life into your exercise program by incorporating BFF’s Kettlebell training and Combat Conditioning classes.

What are Kettlebells? KB’s originated in Russia where they were used traditionally by Farmers or in produce markets as a  commercial counterweight.  Around the 17th Century, the Russian Army incorporated kettlebells into their military’s physical fitness programs and it wasn’t until around 1948 that Kettlebell ‘lifting’ was actually recognized as an official sport.  Today in the United States, some examples of groups training with Kettlebells are the US Marines, Navy Seals, the FBI and Secret Service.

women standing next to kettlebell

Why are Kettlebells different?
Kettlebells look like a cannonball or bowling ball with a handle on top.  The weight of a kettlebell hangs below it's handle giving it an asymmetrical design.  As a result of its design, coupled with the specific type of exercise performed, there is an ‘offset’ to the body’s center of gravity which causes the user to engage in more balance and stabilizer muscles (aka ‘the core’) and use deceleration forces that normally would not be applied when say using a dumbbell or barbell (which has a handle that is centered and balanced).

Why are Kettlebells an effective training tool?
Contrary to popular belief and the mainstream media, you do not need an hour a day of exercise to attain or maintain a fit, lean, healthy body.  Our BFF Kettlebell classes focus on training multiple fitness aspects such as cardio, strength, balance, flexibility, endurance and coordination all in one, providing ‘more bang for your buck’ and a more time efficient workout session.  Plus, if you are bored and need to spice up your current fitness program, Kettlebells are a ton of fun to train with!

Kettlebell training is non-gender specific, meaning both men and women can benefit from training with Kettlebells.

women standing next to kettlebell

After a few, short weeks, you should experience:

  • A leaner physique and noticeable fat loss
  • Stand more erect with improved posture
  • Be stronger and more stable
  • Show improvements in coordination
  • Show improvements in core strength
  • Show improvements in flexibility and joint mobility
  • Show improvements in cardiovascular strength and endurance
  • Show improvements in athletic performance.


Should women train with kettlebells?

Some of the biggest mistakes women make are not adding weight ‘lifting’ to their fitness program (or lifting too lightly for fear of getting big and bulky) and doing too many slow and steady sessions on cardio machines.  An hour on a treadmill is not going to get you the results you are looking for.  With tight schedules, you can cut your workout times in half with KB training and since KB workouts help craft a lean physique, they are perfect for both genders.  At a first glance, kettlebells may look intimidating to women and/or they may have seen Strongmen or Mixed Martial Artists training hardcore with them.  That does not mean they are only meant for these athletes alone.  If you want to reach your fitness goals in a quick and efficient manner, kettlebells are a perfect tool to get you there! Strength and Conditioning Coach Mike Mahler, when asked, “Do women use kettlebells?” always responds, “the smart ones do!”

Will I bulk up with kettlebell training?

You won’t build big, bulky muscles with KB’s, however, by incorporating them into a sound training program you can build lean, dense, stronger muscles that are more functional with everyday movements and tasks and also help you become more efficient with other types of exercises and training.

I have a weak back. Can I train with kettlebells?

Several KB exercises focus on strengthening the core, which can mean relief for an overworked back that is overcompensating for a weak midsection.  KB exercises can also increase endurance in back muscles, which can reduce the odds of suffering from back problems.  Our KB programs will help improve back health and help improve range of motion and joint health. 

Are kettlebells dangerous?

ANY exercise is dangerous if you use poor form and don’t get proper coaching.  Proper Instruction is the key to experiencing positive results and benefits with Kettlebells.  All of our Bernardo Instructors are certified through World Class Athlete and Fitness Coach, Steve Cotter and his IKFF (International Kettlebell and Fitness Federation) Organization.  Our BFF Kettlebell Head Instructor, Tammy Bernardo, has been training with kettlebells since 2003 with certifications from the RKC (Russian Kettlebell Instructor Certification) in 2004 and 2006 and with the IKFF in 2009 and 2013.  As always, our Instructors will continue to strive and improve on all teaching skills by maintaining proper certification and by attending top-notch, cutting-edge Kettlebell and Strength training seminars and workshops throughout the year.

I’m not an athlete and I have never trained with kettlebells before. Should I try it?

Whether you are a beginner just starting out, or an athlete new to kettlebell training, incorporating our Kettlebell programs into your current fitness regime will help enhance your fitness levels (ie, cardiovascular and muscular systems), your physique (ie, fat loss), core strength and the structural health of the posterior chain (ie, low back, glutes and hamstrings), all critical to a fit, healthy body! Bottom line, Kettlebell training can be incorporated by men and women of all ages and fitness levels.

Give Us A Try. . . For FREE!

Come see what makes Bernardo Karate the best choice in London for Kettlebell training! Contact us today for a free class!