Warm up for five or ten minutes. Then grab two medium weight kettlebells. Perform five rounds non-stop of the following exercises:
✅Long Cycle Clean x 1
✅Press x 2
✅Front Squats x 3
Five times without resting or putting kettlebells down. Rest two or three minutes then repeat four more times!
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Warm up for 5:00 to 10:00 then grab a medium weight kettlebell. Do five reps of each exercise in circuit fashion. Then ten, 15 and 20 reps of each exercise. Rest only as needed.
✅Snatches per side
✅Push Press per side
✅Goblet squats
✅One Arm Rows per side
✅Russian Swings
✅Burpees
Let us know how it goes!
Ready to Come Check Out the Gym and Try a FREE Workout? Click Below!
We want to thank you for an AWESOME eleven years. Time flies when you are having fun. We have grown from a handful of members in a 1,500 square foot studio to 12,000 sq feet community of workout NINJAS. There have been killer workouts, charity events, lots of sweat, smiles, friendships, even weddings and now babies from the relationships at SKB. Glad you are part of it!
Here’s How You Can Celebrate Our 11 Year Anniversary By Saving Big Money:
We are offering our biggest savings yet on paid in full memberships. Buy 12 months, paid in full, get THREE months FREE! Save $297 on Team Training—SOLD OUT!
NOTE: Limited to four memberships only!!
First, our rates have dropped to just $99 a month for Unlimited Team Training—a huge savings! We used to charge $149+ for Team Training.
Second, we will waive the $199 enrollment fee.
So $0 Down and just $99 a month for Team Training, Team Boxing, Abs Class and Two Small Group Personal Training sessions per month—it’s a STEAL!!
We are now offering PRIVATE One on One 30 minute Boxing Mittwork sessions! Sharpen your skills and get eight rounds on the mitts!
Buy 5 sessions for $169! This will be the lowest price we offer on this!
NOTE: This is limited to 3 clients only and you will work with directly Coach Colin, Coach Ray or Coach Adam!
Buy a Ten pack of Team Training for the Regular price and Get THREE FREE classes!
These deals are valid through November 15, 2019. Thank You For Your Support! Email skbintro@gmail.com to take advantage of these offers!
Best in Health,
Colin McGarty
Seacoast Kettlebell
This is a killer tire workout that can be used as a challenge round at the end of your regular routine or as a stand alone conditioning workout. If you us it as a standalone workout warm up for 5:00 too 10:00 prior to starting. Then find a big tire and a sledgehammer.
Tire Flips x 5
Feet Elevated on Tire Push Ups x 10
Tire Jumps x 15
Sledgehammer Hits x 20
Rest 1:00 between rounds. Repeat for five total rounds!
Ready to Check Out The Gym and Try a FREE Workou? CLICK BELOW.
The KettleBear is a great kettlebell flow. Kettlebell flows and complexes allow you to to train conditioning and strength simultaneously and will give you a killer full body workout. During a flow you perform one repetition of several different exercises and then repeat for the deisred total rounds.
Warm Up for 5:00 to 10:00 then grab a pair of HEAVY kettlebells!! Perform the following:
Dead Clean x 1
Front Squat x 1
Push Press x 1
Front Squat x 1
Push Press x 1
Repeat 7 times through with out stopping! Then catch your breathe, rest for 2:00 and grab some heavier kettlebells for the next round. Repeat for five total rounds.
Want To Check Out the Gym and Try a FREE Workout? Click Below!!
Warm up for 5:00 to 10:00. Then grab a TRX or suspension trainer. Complete each exercise, in circuit fashion. Once you finish rest for 1:00 to 2:00 minutes. Repeat four more times for five total rounds!
Ready to Check Out the Gym and Try a FREE Workout? CLICK BELOW!
This is a great kettlebell conditioning workout! Warm up for five to ten minutes. Then grab a light to medium weight kettlebell. Perform 1 rep of each exercise then 2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps. Rest only as needed.
Ready to Check Out the Gym and Try a FREE Workout? Click below!
The Seacoast Kettlebell EAT CLEAN AND TRAIN MEAN TRANSFORMATION CHALLENGE is a combination of working out in short bursts of high intensity interval training, resistance training and balancing your eating habits for a faster and easier way to burn fat and build muscle only 21 Days GUARANTEED!
Kick Off Meeting Sunday, September 29, 2019 at 10:00AM
Challenge Starts Monday, September 30, 2019
Final Weigh In October 21,2019
A Steal at $19 for Members, $69 for non-members with a $99 Small Group Option
Or Email Sara at skbintro@gmail.com with questions.