Total Body

Power Bell Workout = Kettlebell + Dumbbell Circuit

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Hello Friends!  Hope your day is off to a good start.  I taught my very first cycling class at Beyond Pedaling in Dallas this morning – it went great!  I’m so glad that the jitters are out and now I can go full speed ahead.  Even though I’ve been teaching fitness classes for over 3 years, every time I join a new studio or start teaching a new format, I get major butterflies in my stomach.  Are you taking on any new challenges this Fall?  I hope so!

Anyway, here’s a workout that I created a few weeks ago while I was traveling for work.  I did it in my hotel gym because they had dumbbells and kettle bells, which was a nice change-up from the usual half-broken stationary bike.  I enjoyed my workout so wanted to share with you.  Obviously, you need a kettlebell and a pair of dumbbells to complete the circuit.  If you don’t have a kettelbell, you can use one dumbbell in place of the kettlebell for certain exercises.  The circuit is designed to keep your heart rate elevated and blast calories.  This means you should get a good sweat going!  However, if you want some extra cardio, I suggest warming up with 10-15 minutes on the elliptical or treadmill.  The total workout can be done in less than 30 minutes. Give it a whirl and let me know how it goes!  I also included some action shots below of me doing the workout (please be merciful as it was 5:30am and I had no make up and a messy top not).

ENJOY!  Lots of luv, Brit

Kettlebell Swings
Kettlebell Plie’ Squats
Squat w/ shoulder press (Thrusters)
Push Ups
Berry Pickers / Russian Twist
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Workout Reviews & Ratings

PSYCHO GYM – Ultimate Kettle Bell Workout

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A few months ago I bought a Groupon for Psycho Gym, a popular Dallas workout spot that’s been getting a lot of buzz.  Last Saturday, I checked it out and I’ve been 3 times in the past 4 days!  Bottom line – I dig this place.

Usually, I’m really skeptical of single method gyms (ie. Pure Barre, Cross Fit, etc.) because of the high prices.  I mean what can they possibly be doing in there that’s so great, right? However, I was pleasantly surprised by Psycho Gym.  Here’s my run down:

What’s Psycho Gym?

Simply put, Psycho Gym takes you through a 1 hour workout.  The workout is   a circuit of 15 exercises that you do for 40 seconds each.  Getting through the circuit takes about 15 minutes and you repeat the circuit 3 times.  Trainers can adjust the workout however they please.  For example, so some will do longer circuits (20 exercises) but only 2 times through.

The workout utilizes a lot of cool “toys” but primarily kettle bells.  From heavy ropes, tires, weighted sleds, TRX suspension cords, resistance bands, jump ropes, cones for agility drills, and random tools invented by the gym itself, there’s a wide variety of workout equipment to keep things interesting.

Last, most of the exercises are both strength AND endurance based.  You are encouraged to challenge yourself with heavy weight BUT also to pump out as many reps as possible in the 40 second split.

Pros – What I liked

  • Every workout is different which prevents boredom
  • There is minimal rest between sets and the workouts last for a full hour -you are guaranteed a good sweat!
  • Several exercises that I would never do on my own are included, so it’s a nice change-up to ensure I work muscles that I usually skip
  • Cool, trendy atmosphere.  Gym is very clean and located in the heart of Deep Ellum which adds even more character.

Cons – What I could do without

  • The trainers aren’t very welcoming, motivating or nice – but,  maybe they aren’t supposed to be.  The gym is called “Psycho” after all…
  • Some of the exercises are overly complicated (example: Turkish Get-ups) .  I found myself spending too much time trying to understand how to do the exercise rather than actually working the target muscle. As I say, “doin’ too much” SMH

Bottom Line – Dallas folks should definitely check it out!

  • Psycho Gym is a great change-up to your RESISTANCE TRAINING regimen.  Remember, resistance training is needed at least 2x week to develop and sustain recommended fitness levels.
  • CONSISTENT CARDIO workouts are still required at least 3x week!  It’s easy to be deceived by this workout because you will sweat a lot.  However, the primary focus is resistance training, so Psycho Gym CAN NOT be swapped in place of your cardio.
  • Because the workout is intense with lots of anaerobic drills and resistance training, it really tears your muscle fibers which will make you HUNGRY and SORE.  This is okay, but be sure to closely watch your calorie intake and avoid OVER EATING.  You also need lots of lean protein (Whey protein powder is also a good option) to RECOVER after this workout.

Here are few shots of me getting my “plank rows w/burpee” on this morn at 6am

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