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!
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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.
✅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
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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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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!
Kick Off Meeting Sunday, September 29, 2019 at 10:00AM
Challenge Starts Monday, September 30, 2019
Final Weigh In October 21,2019
A Steal at $19 for Members, $69 for non-members with a $99 Small Group Option
Or Email Sara at skbintro@gmail.com with questions.
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!
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:
Squat Thrusts x 12
Push Ups x 12
Alternating V-Ups x 12 per side
Any Cardio x 2:00
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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.
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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:
Once you finish all of these exercises take a one to two minute break. Repeat five times!
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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.
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!
