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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!

We Are Looking For a Bad Ass Lifters!

 

Join the Seacoast Kettlebell Sport Team!

You will practice for ten weeks and then lift with us on April 18th at the Seacoast Kettlebell Classic!  We are looking for veteran kettlebell sport lifters and KB Sport Rookies!  We will show you the way!

You will:

  •  Get a FREE Registration to the 2020 Seacoast Kettlebell Classic
  • Be Even More AWESOME Than You Already Are
  • Perform Two Weekly Homework Sessions
  • Lift With the Team Every Sunday at 10:00AM
  • Build a KUNG-FU Grip
  • Receive a SEXY KB Sport Team Only T-shirt
  • Get Unlimited Ginger Hugs and Kisses
  • Grab a Creepy Cotton Lifting Glove
  • Receive Wanted, or Even Unwanted, Form Critiques and Feedback From Some OG Kbell Sport Coaches

 

Practice starts Sunday February 2, 2020!  This is a STEAL for members at just $99 to include 11 weeks of extra training and a Team T-shirt!  For non-members $189!

 

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

🐍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!

 

 

 

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.

AWESOME Eleven Anniversary Sale!!

 

11 Year Anniversary Sale!!

 

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:

 

Ready To Commit? 

 

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!!

 

Used to Be A Member and Miss Us?

 

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!!

 

Want to try 1 on 1 Boxing Mittwork Sessions?

 

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!

Keeping it Casual?

 

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

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.

 

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!!

 

 

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!

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!

 

 

 

 

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!