Ultimate Beginner’s Boxing Seminar September 28th!
Or Email Sara at skbintro@gmail.com with questions.
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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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Single Kettlebell Workout
Single Kettlebell Workout Instructions
Warm up for 5:00 to 10:00. Then grab a heavy kettlebell, or two, and set a timer for 20:00. Cycle through the following exercises as many times as possible in 20:00. Rest as needed and do not rush between sets. Take your time to allow for heavier lifting and perfect form.
- Dead Clean + Strict Press x 1,2,3 per side
- One Arm Rows x 6 per side
- Front Squats x 6 per side
- Kettlebell Plank Drag x 6 per side
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Try This Steel Mace Workout!
Steel Mace Workout Instructions
Warm Up for 5:00 to 10:00. Then grab a steel mace and crush this workout! Set a timer for 5:00 minutes.
Perform the following exercises:
- Steel Mace 360 x 1:00 per side
- Steel Mace Switch Squat x 1:00
- Steel Mace Rotating Row x :30 per side
- Steel Mace Get Up Sit Up x :30 per side
Once you finish all of these exercises take a one to two minute break. Repeat five times!
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Barbell Core Complex
Barbell Core Complex Instructions
Warm Up for 5:00 to 10:00. Then load a barbell on ONE SIDE ONLY. The offset loading will challenge your core as you are forced to stabilize the weight in each exercise. When you perform the front squat use a neutral grip as opposed to an Olympic lifting style rack position. Move the weight slowly and deliberately so that the barbell stays level at all times.
Perform the following exercises:
Barbell Romanian Deadlifts (RDL’s) x 5
Bent Over Rows x 5
Military Presses x 5
Front Squats x 5 (use a Neutral Grip)
Place the barbell down and switch sides. Rest 1:00 to 2:00 between rounds and repeat at least five times!
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Summer Kids Program Kicks Off July 10th!
We are Building SKBSTRONG Kids!
Enroll your child into the summer Seacoast Kettlebell Kids program!
Join us on Wednesdays at 10:00AM from July 10th through July 31st.
They will build a foundation of fitness, play games and have a blast training in groups of up to 20 children. The class is for children age 6 to 11 and will be taught by Coach Lisa, Coach Sara, SKB OG Coach and Dover Middle School Teacher Christina McGarty MEd.
Only $59 for four weeks!
Email Sara at skbintro@gmail.com to sign your child up!
Ultimate Beginner’s Boxing Seminar June 8th!
Or Email Sara at skbintro@gmail.com with questions.
How to Make Healthy Curry Salmon!
CURRY SALMON INGREDIENTS
- 2 salmon filets
- 1 cup low sodium organic chicken stock
- 2 tsp curry powder
- 1 tsp turmeric
- ½ tsp cayenne pepper
- 4 tsp white wine (optional)
CURRY SALMON DIRECTIONS
- Preheat oven to 350
- Mix spices with chicken stock
- Place salmon in a baking dish and book stock and spices over fish then top with white wine
- Cover with foil and bake for 20 minutes or until desired taste
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