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The Danger Zone Kettlebell Workout

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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!

 

 

 

 

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The Kettle-Virgin: Beginner Kettlebell Workout

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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!

 

 

 

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Eat Clean, Train Mean Starts September 30, 2019!

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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

 

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!

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Ultimate Beginner’s Boxing Seminar September 28th!

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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.

 

 

 

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The Kettlebell Diablo

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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

 

 

Want To Check Out the Gym and Try a FREE workout?  Click below!

 

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Try This Kettlebell Ab Workout!

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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!

 

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

 

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Road Warrior Home Workout {Equipment Free}

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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

 

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

 

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Single Kettlebell Workout!

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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

 

 

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

 

 

 

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Try This Steel Mace Workout!

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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!

 

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

 

 

 

 

 

 

 

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Barbell Core Complex

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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!

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

 

 

 

 

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