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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:

  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!

 

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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!

 

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 June 8, 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.

 

 

 

FREE Garrison Hill Workout June 1, 2019

 

Join us on Saturday June 1, 2019 at Garrison Hill in Dover!  You will laugh sweat, and cry!  This workout is FREE and open to the public so bring a friend, or even someone you dislike, and watch them sweat it out!

 

Who:  YOU!  This workout is FREE and open to the public!

What: Killer FREE Workout at Garrison Hill

When: Saturday June 1, 2019 at 8:00AM

Why: We are helping you get in shape for summer!

 

Email Sara at skbintro@gmail.com if you have any questions!

 

 

 

Memorial Day Murph Challenge 2019

 

Join us on Monday May 27th at 8:00AM for our 7th Annual Memorial Day Murph workout!

Join us at 8:00 AM for the Murph Challenge!  We can scale for all ability levels.  You will have fun, support our Veteran’s and military, and get AWESOME!

*Note: Doors close at 10:00AM and this is for members Only!

 

 

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

  1. Preheat oven to 350
  2. Mix spices with chicken stock
  3. Place salmon in a baking dish and book stock and spices over fish then top with white wine
  4. Cover with foil and bake for 20 minutes or until desired taste

 

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How To Make a Healthy Chicken Stir Fry!

 

CHICKEN STIR FRY INGREDIENTS

  • 2 lbs chicken breasts
  • 3 cloves garlic, chopped
  • 1 small onion, chopped
  • 1 head baby bok choy, pulled apart
  • 1 head kale, pulled apart
  • ½ cup low sodium chicken broth
  • Splash low sodium soy sauce
  • Black pepper to taste
  • 2 tbsp coconut oil

CHICKEN STIR FRY DIRECTIONS 

  1. Heat pan to medium heat and melt coconut oil
  2. Season chicken with pepper
  3. Brown chicken 3-4 min each side
  4. Add garlic + onions, stir for about 5 minutes
  5. When chicken is almost done, add broth, bok choy, and kale
  6. Add splash of soy sauce, let simmer 1 min and remove from heat

 

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