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Marvin King RKC Kettlebells and Yoga Interview
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Getting Results From The Kettlebell Loaded Yoga Program!
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The Loaded Yoga 2 Arm Swing
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Unique Kettlebell & Strength Training

Why Kettlebells?

At the Bowie Kettlebell Club in Bowie, Maryland, you’ll find authentic kettlebell and strength training that actually works! Your Joint Mobility, flexibility, functional movement, functional strength, posture, proprioception, and confidence will all improve! Kettlebell training is primarily geared for all ages.

Our classes range from 40 minutes to one hour, and they’re assigned on an individual basis. If you’re interested in kettlebell training, you must sign a waiver and provide a doctor’s note if you have special health needs. Our strength training courses are either six or 10 one-hour sessions and is conducted in studio or on location. We also have a fat burning workout and Kettlebell Blast workout you can try.

Kettlebell Prices All Kettlebell Series includes Joint Mobility
For a limited time: Complete two series of Kettlebell, Joint Mobility, or Qigong to start receiving huge discounts on future training!

Kettlebell Basics is the Prerequisite for all Kettlebell Classes: The Kettlebell Basics are your introduction to the Kettlebell that provides detailed instruction on how to execute the 2 Arm Kettlebell Swing. The 2 Arm swing is by far the primary strength movement pattern for all Kettlebell exercises. Kettlebell 1 Arm Swing, Clean and Press, bottom up press, and Sit Up to Get Up are all apart of this incredible class. How to do the Deadlifts and why. Kettlebell halo and much more. 6-1 hour classes: $300

Kettlebells Basics with transition to Intermediate: (BEST OFFER) Class includes everything in the basics plus the introduction to the Kettlebell snatch and windmill. Introduction to the Double Kettlebells lifts and much more. 10-1 hour classes: $430

Turkish Get Up (TGU) Workshop: This class is all about movement and how to be strong from the ground up. The TGU movement pattern is essential to teaching your body how to be strong and functional your whole life. 90 min TGU Workshop: $50.00 Doing the TGU Video

Joint Mobility and Strength Stretching Series: Classes include how to do joint mobility sequence. Philosophy of joint mobility. How to modify the exercises for strength. How to force the body to relax with dynamic tension. Introduction to the use of bands. Core stability using the ball. Core stability with the Pavalizer. How to eliminate sit ups to create abs of steel and much more. Cost for 6-45 min classes: $220

Kettlebell Arm bar Kettlebells Basics with transition to Intermediate: (BEST OFFER) Class includes everything in the basics plus the introduction to the Kettlebell snatch and windmill. Introduction to the Kettlebell Arm Bar, Double Kettlebells lifts and much more

Effective Self-Defense Training

RUN-HIDE-FIGHT Dealing With The Active Shooter

At the Bowie Kettlebell Club in Bowie, Maryland, you’ll find effective self-defense training based on reality situations, not a staged or practices event. Students must be over 18 years-of-age for the training, and each class is one to two hours. Each class has a four-student minimum. Our self-defense training classes are assigned on an individual basis and student will sign a waiver. Students with special health needs must have a doctor’s approval. All training is conducted in our studio using real-life situations.

Contact us in Bowie, Maryland, to learn more about our unique self-defense training.

Here is a list of our favorite links about Target Focus Training. We hope these links help you understand the reason when to apply TFT to protect yourself. If you have suggestions about other sites to include, send email to bowiekbc@icloud.com

  1. Consent Form
  2. The Paradox of Violence. Tim Larkin’s Ted Talk
  3. Free Practice Video
  4. How to Get it Done in 3 Moves!

Self-Defense Basics:

Class includes Lecture, Philosophy of movement, and the self-protection mind set. What is violence? What is the monkey dance and why is it different than real violence? ”Be advised that some of the videos displayed have graphic language”. How to manage stress by knowing your threat level and so much more. Cost for 3- 60min class: $150 Free Practice Video

BOWIE KETTLEBELL CLUB JOINT MOBILITY PROGRAM

Hip Mobility Face The Wall Squat Video

All joint mobility exercises are done in sets of 7 to 8 in both directions.

  1. 3 Plane Neck movement
  2. Pattern 8 neck movement
  3. Shoulder shrug front to back
  4. Shoulder shrug back to front
  5. Alternate shoulder shrug back
  6. Alternate shoulder shrug front
  7. Double arm circle back
  8. Double arm circle front
  9. Backstroke arms
  10. Front stroke arms
  11. Elbow circle (inside and outside)
  12. Wrist circle (inside and outside)
  13. Fingers (figure 8)
  14. Finger lock circle
  15. Finger lock extend arms overhead and repeat.
  16. Heavy hand drop
  17. Spinal wave
  18. Bending forward and iron cross
  19. Hip circle
  20. Hula hoop
  21. Egyptian
  22. Ankle circle one leg (hand on wall)
  23. Walking heel to toe arm swinging (5-8 sets)
  24. Abdominal tucks on ball (active test)
  25. Static wall squat (5-sets of 15sec holds) work up to 30secs (walk heel toe between sets with arms swinging)
  26. Abdominal tucks on ball (active rest)

Bowie Kettlebell Club Workouts [Beginners]

#1 - Only the Strong

- 10 Dead Swings

Rest 20Sec.

- Goblet Squat (8-10)

Rest 20 sec.

10 Full Swings

No Rest

- Suit case dead lift (30 sec.)

Rest 20 sec.

- 10 Full Swings

#2 - 10 x 5

- 10 Dead Swings

Rest 30 sec.

- 10 Dead Swings

Rest 30 sec.

- 10 Goblet Squat Curls

Rest 30 sec.

- 10 Swings

Rest 30 sec.

- 10 Swings

Bowie Kettlebell Club Workouts [Intermediate / Advanced]

#1 - Double Single

-30 sec. 2 Arm Swing

Rest 30 sec.

-Double Push Press 8-10

Rest 15-20 sec.

- Double Clean 8 - 10

Rest 15-20 sec.

-Goblet Squat 8-10

Rest 20-30 sec.

-30 sec. H2H Swing

#2 - Sea Saw

-See Saw Press 5x5

Rest 20 sec.

-Double Swing 5-8

Rest 20 sec.

-Double Clean 8-10

Rest 20 sec.

-Double Swing 5-8

Rest 20 sec.

-30 sec. H2H Swing

#3 - The Chain

-(3x3) Left 1Arm Swing, Clean, Push Press, Squat, H2H

Right 1Arm Swing, Clean, Push Press, Squat, H2H

Rest 30 sec.

-(3x3) Left and then Right

Rest 30 sec.

-(3x3) Left and then Right

Rest 30 sec.

-(3x3) Left and then Right

#4 - Double Chain

-4 Double Swing, Clean, Push Press

Rest 20-30 sec.

-4 Repeat chain

Rest 20-30 sec

-4 Repeat chain

Rest 20-30 sec.

-4 Repeat chain

Bowie Kettlebell Club Butt and Leg Workout

Joint Mobility to include

3x3 standing knee holds

3x3 standing ankle holds for quads

3x3 alternating toe touches

Kettlebells

3x10 Dead lifts w/ wall butt touches and 2x5 Halo

Floor work:

Sequence 1

  • 3x20 Butt Bridges
  • 2x15sec Planks
  • 2x8 Superman’s
  • Child’s pose

Sequence 2

  • 3x15 Single leg butt bridges
  • 2x15 Single leg Superman’s
  • 2x15 Side supine leg raises
  • Child’s pose

Sequence 3

  • 3x15 Quadruped full hip extension back kicks
  • 3x15 fire hydrants
  • 2x30 full hip extension straight leg pump
  • 2x30 fire hydrant pumps
  • Child’s pose

Sequence 4 (maybe)?

  • 3x10 Butterfly butt bridges
  • 3x10 side supine leg raises

Stand Up:

Kettebell 2 ARM Swing

Sequence 1

  • 2x12 Air Squat
  • 2x12 Jump Squat
  • 2x12 JumpSquat (inside out)

Sequence 2

  • 2x10 Single leg squats -back (on wall)
  • 2x10 Single leg squats -side (on wall)

Sequence 3

  • 3x20 Back leg extensions (on wall)
  • 3x20 Side leg extensions (on wall)

Sequence 4

  • 2x12 Split Squat Pump (12 left / 12 right)
  • 2x12 Horse Stance Pump
  • 2-30sec Static Wall Squat

Cool Down

Cobra Stretch

Supine knee to chest

90/90 Stretch

Qigong Training

Understanding Qigong

Qigong History

Qigong (pronounced Chi-Gong) calisthenics are one of the oldest breathing and movement exercise programs known to man. Qigong calisthenics incorporate a combination of Taoist breathing patterns along with specialized movements to promote self-healing. Evidence of Qigong calisthenics has been recorded back 1800 years ago with a set of movement exercises called the 5 animal frolics to be considered by many the oldest form of Qigong.

Qigong calisthenics are the father of Shaolin Kung Fu with a series of exercises known as the “Sinews Transformation Classics”, “Tendon-Changing Classics”, or better known today as the I-Chin Ching. These exercises where introduced to the Shaolin temple around 500AD by a Buddhist Monk named Bodhidharma. Seeing the monks unable to withstand long sessions of prayer and recognizing that their bodies where weak and deteriorating from hours of sitting, he introduced the I-Chin Ching exercises. These exercises made weak men strong and became the folk lore legendary feats of strength of Shaolin Monks. These legendary feats of strength can still be seen today throughout China and in some US martial art schools. Thankfully the I-Chin Ching and exercises like the 8 Section Brocades, 12 Section Brocades, and the 5 Animal Frolics are still taught today and for the most part are unchanged in how the sets are executed. The biggest difference is probably how some of the exercises are labeled traditional pre 1500AD and others non-traditional.

Although Qigong is still a part of Chinese Kung Fu and other martial arts, it’s mostly practiced today by many for the amazing health benefits from doing Qigong.

In my opinion of the 4 aforementioned Qigong calisthenics programs the 8 Section Brocades and 12 Section Brocades are the easiest to learn and provide tremendous health benefits. The 5 Animal Frolics are the most fun, with the I-Chin Ching being the most energetic.

But as it goes with Qigong, each person’s journey is different.

Bowie Kettlebell Club Qigong Calisthenics

The 8 Section Brocades, the 5 Animal Frolics, and the I-Chin Ching are taught here at the BKC as part of the Kettlebell training or stand-alone program.

Learning Qigong will not only make you more intuitively receptive to your own body but will improve everything around you. Your work, family, optimism, posture, muscle tone, and life perspective will be better after daily Qigong practice.

But for the most part, “you’ll just feel better!” Click here “Difference between Yoga and Tai Chi”

Qigong:

Classes include the introduction to lower abdominal breathing, stances, footwork, and posture. Qigong visualization, basic movement, much more.

The 8 Section Brocades, the 5 Animal Frolics, and the I-Chin Ching are taught as part of this class. Cost for 6-45 min classes: $220

As a recipient of bilateral hip resurfacing the BKC offers a class in Qigong for people who have gone through hip resurfacing and hip replacements. This is not a medical endorsement, “but with Qigong my hips have regained pain free movement”. This is a specialized class with individualized movement and breathing patterns that are done one on one. So if you’re approved by your doctor for moderate exercise after hip surgery this may be the class for you. Cost for 8-45min classes: $320

Guidelines and Exercises Pre and Post Total Hip Replacement (THR)

Rehabilitation after Hip Resurfacing

Qigong Training

Understanding Qigong