Round 1
Suitcase Split Squats
Round 2
Pull Ups
Round 3
Kettlebell Diablo
Double Deadstop Rows
DB LC Cleans
Double Thrusters
Push Ups
Round 1
Barbell Deadlifts
Round 2
Barbell Front Squats
Round 3
Assault Bike
Round 4
1.5 Deadlifts
Round 6
TRX Pistol Squats
Round 1
DB KB See Saw Press
Round 2
Chin Ups
Round 3
Barbell Bench Press
Round 4
Ski
Round 5
Gun Show
The Kettle-Virgin: Beginner’s Kettlebell Workout
Beginner Kettlebell Workout Instructions
Never used a kettlebell before? Grab one and try this workout! Warm up for for 5:00 to 10:00. Then set a timer for 7:00 Work :30, rest :30. Repeat the whole workout three times total!
✅Belly Swing :30
✅Floor Press x :30 Left
✅Floor Press x :30 Right
✅Goblet Squat x 30
✅One Arm Rows x :30 Left
✅One Arm Rows x :30 Right
✅Plank x :30
Then rest 1:00 or 2:00 and repeat for three total rounds! Let us know how it turns out!
Ready to Check Out the Gym and Try a Class? Click Below!
Eat Clean. Train Mean
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!
Begins: September 30, 2019 – Ends: October 21, 2019
Kick Off Meeting Sunday, September 29, 2019 at 10:00AM
Challenge Starts Monday, September 30, 2019
Final Weigh In October 21,2019
Our Eat Clean & Train Mean Transformation Challenge Includes:
- Kick Off Meeting on Sunday September 29, 2019
- 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
CLICK HERE TO SIGN UP!
Ultimate Beginner’s Boxing Seminar September 28th!
Or Email Sara at skbintro@gmail.com with questions.
Round 1
1 Arm Swings
Run
Round 2
Push Press
Run
Round 3
Goblet Split Squats
Run
Round 4
1 Arm Rows
Run
Round 5
Snatches
Run
Round 1
Bent Over Rows
Strict Press
Reverse Lunges
Round 2
Pull Ups
Push Ups
Squats
Challenge Round!!
Round 1
Air Assault
Balls Slams
Round 2
Row
Dumbbell Thrusters
Round 3
Ski Erg
RS Swings
Round 1
Chin Ups
Round 2
DB KB Thrusters
Round 3
Snatches
Push Press
One Arm Rows
Goblet Squats
Run