KC’s Kettlebell 25 Challenge

KC’s Kettlebell 25 Challenge

I promised to put together 25 days of simple Kettlebell workouts for the new year. Here are they are.
I will update them weekly and we will incorporate them into Kettlebell classes at times.
Have fun and send me a note with pics, questions, and proof that you did these  anthonywbrown@mac.com. Or, post a picture on Facebook #KCSBELLS.

  • I will make suggestions on bell weight ranges.
  • Watch your form. Go for perfect form from start to finish.

Join our class. It’s 1/2 hour, intense, always different, and is a fun KC’s community.
Mon. and Wed. 6:15AM and Tues. and Thurs. 5:30PM.

Kettlebell Workouts

Day 1 – 365 swings – using a heavier bell (go nuts)
Women: nothing under 40lbs. Men nothing under 60. Sets of – whatever you want.

Day 2 – Clean, squat, press
10 reps per side for 8 Rounds.
Women: nothing under 25lbs. Men: nothing under 40lbs.

Day 3 – 8 rounds Farmer walks (Back and forth in the gym = 1 round).
8 goblet squats between each round.
Try not to let the bell down. Challenge.

Day 4 – Use a timer and perform 400 two-handed swings.
20 seconds on and 10 seconds of rest between.
Women: nothing under 35lbs. Men: nothing under 55.

Day 5 – 20 snatches followed by racked lunge the length of the gym.
Switch arms when needed on the lunge and snatch. 5 rounds.
If you are not good with the snatch, try the high pull instead.

Day 6 – The Very Modified “Man Maker”/ “Woman maker” using a single bell.
This is a complex, meaning all movements flow together one after the other.
Rest only after each full set (both sides) are complete.
2 burpees
2 cleans from the floor
3 clean, squat and press
4 Two handed swings
5 Rows
2 burpees
(Perform this on one side then then the other)
Women: nothing under 25lbs. Men: nothing under 40lbs.

Day 7 – 5 cleans from the floor
5 Snatches and 5 squats
As many reps as possible (AMRAP) in 10 minutes. How many can you do?
Women: nothing under 25lbs. Men: nothing under 40lbs.

Day 8 – 450 swings – sets of 25.
Women: nothing under 40lbs. Men nothing under 60.

Day 9 – 5 Turkish Get-Ups per side
10 Snatches per side
10 Goblet Squats

More to come.

Featured Member: Mark Boser

Featured Member: Mark Boser

Featured Member: Mark Boser

If we were poll members to vote for the friendliest KC’s Fitness member, while the competition would be tight, the notable winner would probably be, hardworking, hard-hitting, all with a smile, Mark Boser. Mark is one of the longest-active members at KC’s fitness, with a membership that spans almost 20 years. If you don’t know Mark, take a moment to meet him.

Let’s go back in time to the spring of 1996…blur, blur, blur. Some of you were just toddlers. The sit-com Friends was in its first year. Bill Clinton was President, legendary rap artist, Tupac Shakur would be gunned down in September of that year, and Mark Boser would take his first steps into a fledgling KC’s Fitness on Hodge Street in Buffalo. By the way, from what we know, the two last events mentioned are unrelated.

A Buffalo native, Mark received his masters in social work from the University at Buffalo and is working on thirty-three years as Manager of Preventative Services at Child and Family services in Buffalo. Mark works to keep families together and works to prevent children from being put in placement. He also teaches social work at Buffalo State.

When did you join KC’s and why?Mark Boser swinging bells

MB:  I Joined KC’s in the spring of 1996. One of my coworkers suggested that I try KCs. She had been working with a personal trainer there and loved it. I had never really been an athlete and I had never been a member of a gym. I was always thin, but as I got older, I noticed that I had gained some weight. That was one of the things that motivated me to go.

I really was not used to working out and it was hard at first. But I don’t think that I missed a session and Kevin was there checking in on me. They would work with me and the training was excellent. I remember running around the Elmwood Village area with Kevin. If I was injured, they’d accommodate me. I also started to connect with the other people at KC’s and I really stared to look forward to it. With the work out and with a little nutritional guidance (no more Doritos for dinner), I lost over 30 pounds.

Your experience at KC’s

I did an inventory of 5 things in my life that I am grateful for and KCs is one of them

I think what makes KCs different is that it is more of a community.  It’s my other home. I feel like something is missing in my life when I can’t make it in.  I can be really unhappy with something going on at work and then, at KCs, I can completely put that out of my head.  It’s the workouts, the focus and the camaraderie that put me in a good mood. Most of my friends who go to other gyms don’t even speak to other people, they do their work out and leave. You might as well be in your basement.

Favorite Classes

I was completely involved with personal training. Pietro, Shawn and others persuaded me to try some of the classes. So, I started with the Kettlebell class and then went into the boxing classes. I knew nothing about boxing…not even the difference between gloves and mitts. People are so patient and helpful there. There was no pressure to get it right.  The classes are so convenient and fit into my schedule. My personal training has so accommodating too.  I train with Doug now, who is excellent, I take kettlebell, boxing, and Spartan training. I would love to do more but time limits it.


I feel so much better and I am way more fit now at 56-years than when I was 21. It does wonders for your self confidence. My other colleagues and friends are out of breath just walking stairs. It’s improved my conditioning, my endurance and my self confidence.

What have you discovered about yourself?

KC’s has helped me in other aspects of life. I have discovered that you can always do more than what you expect yourself to do. I believe that one can do whatever they want. I find that through this work, I can challenge myself. I can go farther in my life than I could imagine.  I teach now. I think of myself as a shy person.  I believe that KC’s has given me the confidence to be able to be able to get up in front of a group of people and teach. Everyone at KC’s feels welcome and everyone feels special. I like how Kevin and Pietro add that philosophical motivation to workouts. In fact, I did an inventory of 5 things in my life that I am grateful for and KCs is one of them.

If you have not met Mark, try to get to know him. Shake his hand, er glove, or bell.

Kevin’s Corner: Show me your company and I will tell you who you are.

Kevin’s Corner: Show me your company and I will tell you who you are.

“Show me your company, and I will tell you who you are.”
Old Irish saying

We have been in business for over twenty-three years, and at 100 Gelston for just three months. It has been a true joy to see this building transformed for us, and the classes, personal training, and environment have never been better in all my years off owning KC’s Fitness. Yes, we have had many great instructors and coaches here over the years, however, the harmony, and desire to make a difference in people’s lives is the best I have ever seen it. There are twenty seven classes offered on a weekly basis and hundreds of personal training  appointments each month. I am always impressed how hard people train in all these sessions. What makes the difference, however, is the energetic spirit and kindness that emanates from them. My friend, the late Bill Mahr who owned Allentown Athletix for many years often remarked about this. Bill had well over a thousand members at his facility, and we used to connect quite often. Sometimes, he would stop over, and simply watch classes. He shared that he loved his gym, but that the combination of excellent instruction, intensity and camaraderie between members was nothing he had ever seen before on that level. Later, he wrote to me “that the combination of excellence inside the walls of KC’s and community involvement on Buffalo’s westside made our little business nothing short of amazing.” I miss Bill and wish he could see us now.

I will be writing a small piece each month, and it will be called Kevin’s Corner. I hope that the things I write will be relevant and worthy of your time. I am excited by the enhanced programing and offerings our members will see at KC’s as the months unfold. I started this business while I was in graduate school in late 1991, and thought it would pay for books back then. I liked the changes I saw in others, and I liked the changes I saw in myself. I am glad I abandoned graduate school and started this business. It is only as good as the people who come here for training, and by this standard, I would say it is a great place. There will many wonderful things that continue to happen here, and thank you all for being a part of our continued growth and excellence. Be great.

KC’S Fitness Special Events.

KC’S Fitness Special Events.

KC’s Fitness is more than a gym, it’s a community…so we will be taking some classes out into the streets of our community.

Kettlebells: Come Swing Iron in the Park

When: TBA this fall
We will workout for a good 30-45 minutes practicing basic kettlebell swings and lifts. Let’s take advantage of the space and layer in some body-weight routines as well. You will sweat. Where: TBA

Boxing: Punch a Buddy in the Park

When:  TBD
We will workout for a 1 hour boxing with partners and focus mitts. Bring gloves and wraps if you have them. If not, you can borrow some of ours. Let’s take advantage of the space and layer in some body weight routines and other fun stuff. Get ready for a workout with  will a punch.
Where: Bidwell Parkway near Elmwood