“KB Squared” led by Amy Bento Ross is a 63 min. workout that alternate kickboxing combinations and kettlebell intervals (4 of each). The kickboxing exercises are mix of variations of punches, kicks, knee lifts/strikes & blocks. The kettlebell intervals consist of complexes, 1-2 sets of exercises are sequenced in each complex (set of exercises using the same weight/load completed consecutively, brief rest after all exercises completed), w/ mostly 4-8 reps (some have 2 reps) per exercise for 1-2 sets. Two of the kettlebell intervals incorporate double bell exercises (cues to use single bell if needed/all user has), the other two have single bell exercises, and there is a window in the right hand corner that demos the dumbbell variations for KB exercises (can be viewed at the “Modify only” option in the chapters for the 4 intervals). There are 3 premixes (all include w/u, c/d & stretch). Amy does mirror cue in kickboxing combinations & KB intervals.

This is my first experience w/ an Amy Bento Ross workout, and I enjoyed it a lot (fun workout). This workout interested me because of the double kettlebell exercises, and the kickboxing for cardio (something different). It moves quickly, the combinations & intervals are not complicated to learn but are mentally engaging. I have not used a kettlebell workout that has kickboxing exercises for the cardio or bodyweight exercises portion, and this one really works (has a good flow, and each sequence moves smoothly into the next). Amy is very energetic, discusses & cues good form pointers & safety tips often, and her form is great (she recently became an RKC/certified Russian KB instructor, I avoided her previous KB offerings because of odd form & no certifications). But it is assumed that the user is familiar & comfortable w/ basic kettlebell exercises because there is no instructional in the workout (but users can perform single bell variations & the dumbbell option is shown & she seems to be using light weights so that could work for newbies, too). She does say “yeah,” and “Are you with me?” (to her cast member) often, and use her hands to echo what she is saying, but those weren’t annoying to me, just occurred often.

Equipment: double bells, mat

Cast: one female background exerciser w/ Amy

Music: upbeat w/ driving beat & vocals

Set: wood floor, beige walls, wood outline for windows (view of trees), green curtains, few plants, equipment in background (balls, bar), one wall is covered w/ black & white/black curtains.


Warm-up (8:15 min.)

Bob & weave> high, low jab punches to side (right) w/ plie/sumo squat> alternating step tap w/ jabs to front> alternating high jawbreaker (elbow strike, start left) travel forward, alternating upper cuts (start left) & travel back> double high, low hook punches (bend knees on low, start left)> Triangle (on balls of feet): two quick steps forward, two back w/ tap to shin w/ foot (tapping foot/leg turned out)> Fast Feet: alternate step knee (face side) then triple step> alternating forearm strike (bent arm, 45 degree out to to side, soft knees, lower body static)> repeat on other side.

Combo 1
Start facing right: Forearm Strike (front arm/left), retreat (rotate body to face other side, half circle), hook punch (right), upper cut punch (left), rotate to other side to repeat pattern.

Face front: alternate knee strike (start left, step knee lifts w/ overhead pull down arms), alternating jabs (start left), then jumps in place to return to face side (left).

Alternate kick front (right), back kick, then jump kick front (right), roundhouse kick to side (left)> shuffle in place> repeat entire sequence on other side> repeat both sides.


Interval 1: Single bell, 4 reps per exercise for first two, 2 reps for the third exercise.
High Pull

Snatch

Middle Get-up (don’t lower body to lie down floor): bell is held overhead, lower back leg to touch floor (lunge), extend leg to front into bridge (hips lift) for static hold, then reverse motion, pace is slow.


Combo 2
Start facing right side (left foot in front): two jabs (left), cross (right), Head Block (bent elbows/turned out, hands touch behind head, alternating sides), Parry Block (cross bent arms a bit under chest level/in front of body/palms face down, alternating sides).

Hop (front foot turns out), side kick (right), then turn to face right, front kick twice, step or jump back to re-set> repeat sequence on other side> repeat both sides.


Interval 2: double bells or single bell (if only have that), 8 reps per exercise, 2 sets.
Double Swings

Double Cleans

Double Front Squat


Combo 3
3 alternating jabs (start right) to the front, hook (left)> upper cut twice (right)> high jawbreaker (right), step through knee lift to front (left), side knee lift (chamber knee before kick), 3 alternating round house kicks (start right), jump back kick (left)> repeat entire sequence on other side> repeat both sides.


Interval 3: single bell, 4 reps per exercise, work through one side then other, 2 sets
Push-ups (one hand holds handle of bell)

Renegade Row: one hand on floor, other holds onto handle of bell.

Walk forward & back in plank position w/ bell (2 reps each direction), static hold in plank position.


Combo 4
Start facing right: jab (left), jab (left), cross (right)> inside outside crescent kick (left) to face left, roundhouse kick (right), back kick to the front (left, turn around w/ movement to return to starting position).

Full crescent kick (right), 3 alternating round house kicks (start left)> repeat entire sequence on other side> repeat both sides.

Upper cut (right), upper cut (left), hook (right), hook (left)> repeat w/ other side leading.


Interval 4: double bells single bell (if only have that), 4 reps per exercise (the last two), 2 sets
Double Clean (backswing/hike pass) to rack position (one time).

Double Press

Lunge hold: double bells held overhead, rear leg steps back into lunge, both sides.


Cool-down (4:03 min)
Alternating step tap> plie/sumo squat> hold in lowered position of sumo squat w/ arm extension front (palms together) & pull back> split stance legs: lower to floor w/ flat back, place tips of hands on floor (palms together, arms extended forward) & hold> Runner’s lunge> Figure 8 hold (one leg turned out & bent, w/ that foot resting on thigh of other leg, bent arms/palms together at chest level, standing leg is bent), both sides> Hindu Squat: squat w/ flat back and arm sweep down to cross in front of body, w/ lift arms sweep overhead, then out to sides.


Stretch (5:08 min.)
Roll back into supine position w/ bent knees, arms out to sides> rotate both knees to one side> Pretzel: then lift top knee to same side shoulder & hold (toes on floor)> lift other side shoulder & foot off floor, grab onto foot w/ same side hand & pull it back, then hold (while other side is held in place), both sides.

Hug knees into chest> knee circles.

Seated forward bend (hands on floor)> hold onto toes of flexed feet.

Child’s pose> low lunge (knee on floor), then lift lower leg off floor (weight in foot) & hold> overhead arms w/ inhalation, reverse motion.

cardiomama