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Eat Clean, Train Mean Starts January 20, 2020!

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Eat Clean, Train Mean 2020!

 

The Seacoast Kettlebell EAT CLEAN AND TRAIN MEAN 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!

 

Begins: January 20, 2020 – Ends: February 10, 2020

 

Kick Off Meeting Sunday, January 19, 2020 at 10:00AM
Challenge Starts Monday, January 20, 2020
Final Weigh In February 10 ,2020

 

SIGN UP HERE!

Or Email Sara at skbintro@gmail.com to SIGN UP!

 

Our Eat Clean & Train Mean Challenge Includes:

 

  • Kick Off Meeting on Sunday January 19, 2020
  • Unlimited Team Training Workouts
  • Nutritional Support and Guidance
  • Two State of the Art Body Composition Analysis and Weigh In’s
  • Boxing Workouts
  • Group Support
  • To Join an AWESOME community of likeminded workout NINJA’s!
  • Unlimited Stay on Track Meetings
  • Weekly Check In’s

 

What’s the Cost?

A Steal at $19 for Members, $69 for non-members with a $99 Small Group Option!

 

SIGN UP HERE!

Or email Sara at skbintro@gmail.com to SIGN UP!

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The Kettlebell Anaconda

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🐍The Kettlebell ANACONDA🐍

 

 

 

 

The Kettlebell ANACONDA Instructions

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!

 

Ready to Check Out The Gym and Try a FREE Workout?  Click Below!

 

 

 

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Kettlebell Stairway to Heaven Workout

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Kettlebell Stairway to Heaven Workout

 

 

 

Kettlebell Stairway to Heaven Instructions

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!

 

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Holiday Can Drive Charity Workout December 7th!

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Holiday Can Drive Charity Workout December 7th!

 

Dust off your can goods, the good stuff too–not the refried beans, or old Spam—and get to this workout!  Bring your friends, enemies, or anyone who can donate to the Dover Police Department Holiday Food Basket Program!

Join us on Saturday December 7th at 8:00AM for a Holiday Charity Workout!!!  All proceeds go directly to the Dover Police Department Holiday Food Basket Program.

Who: YOU!!!!   This workout is open to the public!  Bring a friend, family member or someone you hate, that you want to watch sweat it out during the workout…

What: An AWESOME workout that everyone can enjoy!

When: December 7th at 8:00AM

Cost: One Non-perishable Food Item—-The Good Stuff!!!

 

Help us support the Dover Police Department Holiday Food Basket Program by bringing in non-perishable food items that will distributed to local, Dover families in need.  Our local heroes have cut out the middle men and bring assistance directly to people who in our community who need some extra help this holiday season.

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Bad Tire Workout

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Bad Tire Workout

 

 

Bad Tire Workout Instructions

 

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.

You will perform five rounds of the following exercises:

 

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.

 

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The KettleBear

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The KettleBear

 

 

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. 

KettleBear Instructions

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!!

 

 

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Halloween Bash Friday October 25th!

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Seacoast Kettlebell Halloween Bash

Join us on October 25th for the Annual Seacoast Kettlebell Halloween Party!

 
Where: Upstairs at Cara
When 7:00PM to ???
Who: All SKB Members!
Come in costume!!  FREE drinks and appetizers for members.  
Don’t miss this event!
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Suspension Training Workout

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Suspension Training Workout

 

 

 

Suspension Training Workout Instructions 

 

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!

 

  • Pistol x 5 per leg
  • Power Pull x 10 per side
  • Atomic Push Ups x 15
  • Leg Curls x 20

 

Ready to Check Out the Gym and Try a FREE Workout?  CLICK BELOW!

 

 

 

 

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KettleHell Pyramid

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KettleHell Pyramid

 

 

 

KettleHell Pyramid Instructions

 

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.

 

1-10-1 KettleHell Pyramid

 

  • One Arm Swings per side
  • Snatches per side
  • Press per side
  • Goblet Squats
  • One Arm Rows per side

 

Ready to Check Out the Gym and Try a FREE Workout?  Click below!

 

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The Danger Zone Kettlebell Workout

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The Danger Zone Kettlebell Workout

 

 

 

The Danger Zone Kettlebell Workout Instructions

 

Warm up for 5:00 to 10:00 prior to performing this workout.  Or use it as a challenge round at the end of your regular workout.  Grab a medium weight kettlebell and perform three rounds of the following with minimal rest.  Try to move through as fast as possible in good form.

Repeat Three Times:

 

✅Snatches x 15 per side

✅Push Press x 12 per side

✅One Arm Rows x 9 per side

✅Goblet Squats x 6

✅Run 400m Fast or 2:00 of Hard Cardio on Any Machine

 

 

Ready to Check Out the Gym and Try a FREE Workout?  Click below!

 

 

 

 

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