Fitness Boot Camp Malvern, Pa

New To Precision Kettlebells Boot Camp in Malvern Pa?

Let's start off with a tour and see how things go down...

Looking for a new health & fitness provider?

Precision Kettlebells provide professional boot camp stlye workouts that sculpt muscles, and blast away unwanted fat in the shortest time possible.

I like Boot Camp, Is it only kettlebells?

NO!!! we do not "only" use kettlebells, we just use them as our tool of choice. Kettlebells allow us to get cardio exercise along with strength training together as one.
Since we are a bootcamp, we use our own body weight to perform exercises, usually in a timed interval like 30 seconds on and 10 seconds off. Sometimes we use set repetitions. Along with that. we use suspension trainers such as TRX, also medicine balls and battling ropes. Don't let the name confuse you. Kettlebells are just the tool we specialize in.

What can our boot camp do for you?

Unlike any other workouts, our boot camps offers an accessible and sensible complete training program that benefits anyone and everyone at all levels of fitness with 
a varieties of goals and objectives. Boot Camp workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular 
system with dynamic, total body movements. To sum it all up, Tight, Tone and Sculpt your entire body!

What classes are like?

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TGIF...we all survived another week by getting stronger

Posted by Precision Kettlebells on Friday, May 8, 2015

Our group boot camp fitness classes are designed to blast away unwanted fat in the shortest time possible. Malvern's only fitness training program is guaranteed to give you the best results in half the time.
Classes will open your eyes to what your body can do. Nothing will compare to how quickly you will be able to transform fat to muscle and get stronger so quickly. 

Classes are very challenging yet fun. Never knowing what to expect each time you come, You'll never leave disappointed.

They Say...

I can honestly say I'm never turning back, why would you when  you can burn twice the amount 
Of calories in the same hour?!!!

Mike somehow creates a fitness regiment for the whole class yet makes it feel like it is tailored made just for you.

Check out our schedule to see if it suites you!

Start by browsing to the "schedules" icon above and look through the classes offered. You, a new member must/should take Kettlebells 101 to start your journey.

Class Attendance

Since you will be attending Kettlebells 101, that dosen't mean you should not attend any other classes offered. It is HIGHLY recommended to attend as many classes that fit 
into your schedule. You do want to look AWESOME Right?

Progression and Support

Get the results you have come for. Challenge yourself as those in class will challenge you as well. Instructors are there to push you and guide you to progress in all aspects 
of fitness. Email, phone, and nutritional support are always available. Don't hesitate to email or call at any time.

This one is for your abs

Your Plan for Sculpted Abs

You're tired of the beer belly.

You want your love handles gone.

You dream of what it would be like to have a six pack.

On top of being less than attractive, excess belly fat increases your risk of diabetes and heart disease. While your midsection is one of the most difficult areas of the body to trim and tone, it can be done!

But it's going to take some work.

If your abs are completely hidden under an oversized belly, it takes more than the muffin top buster to reveal toned muscle underneath. To burn off this extra layer of fat, you'll need to increase the intensity and consistency of your workouts and cut the junk out of your diet.

Get at least 60 minutes of challenging kettlebell workouts 3-4 days each week. Call or email me to make your workouts more effective.

In addition to your kettlebell workouts, include an ab workout every other day. What should your ab-centric workout look like?

Check out the exercises below to find what you should add to your ab routine. Choose four to eight of the following exercises and perform 15 to 20 reps of each.

The Russian Twist
One of the best ab workouts that also works your obliques (side muscles).

  • Sit on your bum
  • Position yourself so you can lift your feet and balance yourself on your bum
  • fold your hands and twist side to side, trying to touch the ground on each twist
  • exhale your breath when you reach each side

This is Awesome for time but reps are good to. 

The Crunch
A classic exercise known for effectively toning abs, the crunch starts as you lie on your back, bend your knees, and keep your feet flat on the floor. Bend your elbows and cross your arms over your chest. Keeping your lower back on the floor, use your ab muscles to lift your head and shoulders off the floor. Hold for three seconds, lower back to the starting position, and repeat.

Reverse Crunch
Targeting a tough area to tone—your lower abs—the reverse crunch is another great abdominal muscle workout. Lying on a mat, keep your arms at your sides with your palms facing down. Lift your knees up toward your chest until your knees are bent 90 degrees. Using your abs and avoiding a rocking motion, curl your hips and lower back up off the floor, lifting your legs toward the ceiling. Hold for several seconds and then lower your hips down. Repeat.

Front Plank
Planks work your abs as well as your back. Lying face down on the floor, place your forearms on the floor. Lift your body up on your forearms and toes, keeping your elbows under your shoulders. Using your core muscles, hold yourself up for as long as you can until lowering to the floor. Practice your planks until you can hold yourself up for 60 seconds or longer.

Muffin Top Buster

  • Start in a plank position- on you hands and feet
  • touch opposite shoulders- left hand to right shoulder- right hand to left shoulder
  • perform a push-up
  • perform a mountain climber - knee to chest - both sides 
  • That is one rep
  • continue...

You can do this in a variety of ways:

And Many more....

Remember that your diet plays a huge part in getting flat, sculpted abs. Cut out all the junk from your diet by eating wholesome, real foods and drink plenty of water.

5 Steps to Sculpted Abs

  1. Stay Hydrated. Drink water throughout your day, rather than calorie-filled drinks.
  2. Cut Your Carbs. Eliminate bread from your diet, as well as carb-filled snacks like pretzels or chips.
  3. Exercise Your Abs. Perform the above ab exercises a couple times a week.
  4. No More Sugar. Eating sweets is the easiest way to gain fat, so avoid sugar.
  5. Make Exercise Count. To make sure your exercise routine is effective, call or email me today.

Oops, another fitness mistake

Do You Make These 5 Fitness Mistakes?

Stroll through any gym and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy.

Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you'll put yourself on the fast track to results.

Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.

Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don't warm up
Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness.

I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.

Don't know where to start when it comes to exercise? That's where I come in.

Call or email me today and we will get you started on the exercise program that is right for you.

Guarantee Your Success

The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional.

You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and will set your results on fire.