Posts

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!

 

 

 

 

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!

 

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

 

Click Here to SIGN UP!

 

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

Why: So you can hit SH*T and Get Fit!

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.

 

 

 

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!

 

Ready to Check Out The Gym and Try a FREE Workout?  CLICK BELOW!

 

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

 

Want to check out the gym and try a FREE workout?  Click below to have a conversation!

 

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

 

 

Like this Workout?  Click Below to Check Out the Gym and Try a FREE Workout!

 

 

 

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:

  1. Steel Mace 360 x 1:00 per side
  2. Steel Mace Switch Squat x 1:00
  3. Steel Mace Rotating Row x :30 per side
  4. 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!

 

Ready to Check Out the Gym and Try a FREE workout? Click below!

 

 

 

 

 

 

 

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!

Ready to check out the gym and try a FREE workout?  Click below!