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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!
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!
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!
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!
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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!
Our Ultimate Beginner’s Boxing Seminar is perfect way to learn the fundamentals before jumping into a class! We will teach you to move like a boxer, punch like a pro and basic defense!
Who: Anyone Interested in Boxing, But Doesn’t Know Where to Start….
What: Ultimate Beginner’s Boxing Seminar
When: Saturday September 28, 2019 from 10:00 to 12:00AM
SIGN UP HERE!
Here’s What You Will Learn:
- How to Wrap Your Hands
- Movement
- The Jab
- The Right Hand
- The Hook
- Basic Defense
- How to Use the Heavy Bag
Cost $49 no gloves or wraps included or $89 with gloves and wraps!
SIGN UP HERE!
Or Email Sara at skbintro@gmail.com with questions.
The Kettlebell Diablo
Workout Instructions
Warm up for 5:00 to 10:00 or perform this as a challenge round at the end of your regular workout. Then grab two medium weight kettlebells. You will perform one repetition of each exercise in circuit fashion. Then do two repetitions, three, four, five, six, seven, eight, nine nad ten reps of each movement. Rest as need, but try to finish as fast as possible in good form.
The Kettlebell Diablo
- Double Kettlebell Dead Stop Rows
- Double Kettlebell Long Cycle Cleans
- Double Kettlebell Thrusters
- Push Ups
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Try This Kettlebell Ab Workout!
Kettlebell Ab Workout Directions
Looking for a quick kettlebell ab workout? We have you covered! You can use this a standalone ab workout or plug it in before, or after, your regular workout! All you need is light kettlebell and a timer to try this kettlebell plank sandwich! The bread of this sandwich is a couple of minutes of planks and the toppings are three consecutive kettlebell exercises!
If you are doing this as a standalone workout, or in the beginning of your session, warm up for 5:00 to 10:00 with some dynamic stretching and light cardio. Then grab a light kettlebell and set a timer for 5:00. Perform the following exercises:
Plank x 1:00
Pullover Sit Up x :40
Russian Twist x :40
Reverse Crunch x :40
Plank x 1:00
Rest 1:00 then repeat for two or three total rounds!
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Road Warrior Home Workout {Equipment Free}
Road Warrior Home Workout Instructions
Traveling or no access to equipment? No problem! We’ve got you covered with this equipment free home workout. Warm up for 5:00 to 10:00. Try some easy cardio and dynamic stretching. Then repeat the following five times, resting as needed:
Repeat Five Times
Squat Thrusts x 12
Push Ups x 12
Alternating V-Ups x 12 per side
Any Cardio x 2:00
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