May 16th, 2024
Strength
Round 1
Turkish Get Up Press Challenge
Round 2
Dead Clean + Press
Goblet Split Squats
Pull Ups
Cash Out $$$$$
Squat Thrusts
Push Ups
Mountain Climbers
May 15th, 2024
Round 1
Push Ups + Cardio
Round 2
Air Squats + Cardio
Round 3
MB Slams + Cardio
Round 4
RS Swings + Carido
Round 5
Shin Grabs + Cardio
May 14th, 2024
Strength
Round 1
Barbell Bench Press
Round 2
TRX Bicep Curls
TRX Tricep Ext
Round 3
DB KB Step Ups
Round 4
Dumbbell RDLs
Round 5
Chin Ups
Summer Of Fit!
ATTENTION: Full Time Students!
Save BIG $$$ on a summer membership! You can train all summer (the end of May, June, July and August) for just $299! This is a savings of over $199!! No enrollment fee or long-term commitment! We train students aged 12 to 15 with a parent and age 16 and up are welcome to jump in with parental approval.
You will lift big, crush cardio, look and feel great by the end of the summer.
If you, or your student, are ready to GET AWESOME this summer hit up Lisa at skbintro@gmail.com in Dover or Luke at skbportsmouth@gmail.com to sign up for this summer savings!
Free Workout at Hilton Park June 15th!
Get AWESOME with us at Hilton Park on June 15th at 8:00AM!
You will run, sweat, laugh, and most likely cry, during this 50 minute killer workout session. Bring a friend or someone you hate—that you want watch sweat it out! Both Seacoast Kettlebell Dover and Seacoast Kettlebell Portsmouth are welcome to participate.
This workout is FREE and open to the public.
Join us on June 15th at 8:00AM!
Hilton Park is located here:
Dover Point Rd,
Dover, NH 03820
May 13th, 2024
Combo
Round 1
DB Dead Stop Rows
DB Swings
Round 2
DB LC Cleans
DB Front Squats
Round 3
DB Push Press
DB Push Ups
Round 4
Dead Stop Rows
Swings
LC Cleans
Front Squats
Push Press
Push Ups
Round 5
Plank Cocktail
May 11th & 12th, 2024
HIIT
Round 1
One Arm Swings + Snatches
Round 2
Press + Thruster
Round 3
LC Clean + Hang Position Rev Lunges
Round 4
One Arm Rows + 1.5 Deadlifts
Round 5
Front Squats + Push Press
May 10th, 2024
Endurance
Round 1
Ab Gauntlet
Round 2
Run 400m
Squat Thrust
Push Ups
Squats
RS Swings
The Five Best Kettlebell Exercises for People Over 40
As we age, it becomes increasingly important to maintain our strength, power, flexibility, and overall fitness. Kettlebell exercises are an excellent way to achieve these goals, as they engage multiple muscle groups and promote functional movement patterns. Our top five favorite exercises for people over 40 are the Goblet Squat, Swings, Turkish Get Ups, One Arm Rows and Deadlifts. Keep reading to
learn about the benefits of these movements and how they can contribute to a healthy and active lifestyle.
1. Goblet Squats:
Description: Goblet squats are a compound exercise that targets the lower body, including the quadriceps, hamstrings, glutes, and core muscles.
Benefits:
– Builds lower body strength and stability.
– Enhances mobility and flexibility in the hips, knees, and ankles.
– Improves core strength and posture.
2. Kettlebell Swings:
Description: Kettlebell swings involve a dynamic hip-hinging motion that engages the entire posterior chain, including the glutes, hamstrings, and back muscles.
Benefits:
– Increases explosive power and overall strength.
– Enhances cardiovascular fitness.
3. Turkish Get-Ups:
Description: Turkish get-ups are a full-body exercise that involves transitioning from lying down to standing while holding a kettlebell overhead.
Benefits:
– Develops core stability and balance.
– Increases shoulder and hip mobility.
– Enhances functional strength for daily activities.
4. One Arm Rows:
Description: One arm rows are a challenging exercise that targets the back and biceps.
Benefits:
– Improves upper body strength and stability.
– Enhances posture and shoulder mobility.
5. Kettlebell Deadlifts:
Description: Kettlebell deadlifts are a variation of the traditional deadlift exercise that targets the posterior chain, including the glutes, hamstrings, and lower back.
Benefits:
– Builds lower body strength and power.
– Improves hip and spinal stability.
– Enhances overall functional fitness.
Conclusion:
Incorporating kettlebell exercises into your fitness routine can be highly beneficial, particularly for individuals over 40. The five exercises mentioned above target multiple muscle groups, enhance strength, power, stability, and flexibility, and contribute to an active and healthy lifestyle. Remember to start with lighter weights and gradually increase the intensity as you become more comfortable and confident. Always consult with a fitness professional before starting any new exercise program to ensure proper form and technique. Stay active, stay strong, and enjoy the benefits of kettlebell training!
Want to check out the gym and try 7 days FREE! Click below…