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Success Story: Find Out How Jay Stays In Shape!

 

 

Prior to joining Seacoast Kettlebell Jay wasn’t working out consistently.  Initially he loved the group atmosphere and community of the classes at Seacoast Kettlebell.  Now that he has adopted a regular workout routine he is stronger than ever and has lost a few pounds of fat, but more importantly he feels better playing with his kids and family.  Check out Jay’s story!

 

 

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30 Minute Kettlebell EMOM Workout!

 

 

 

30:00 Kettlebell EMOM 

Warm up for five to ten minutes.  Then grab a kettlebell and crush this 30:00 EMOM.  EMOM stands for every minute on the minute.  So, at the top of each minute perform eight reps per side, then rest the remaining time.  Alternate exercises each minute and repeat the whole thing five times through for 30:00 total!


✅One Arm Swing x 8/8
✅Snatch x 8/8
✅Push Press x 8/8
✅Kickstand Deadlifts x 8/8
✅Front Squat x 8/8
✅One Arm Row x 8/8

 

 

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

 

 

Success Story: Find Out How Elise Gained Strength and Lost Inches!

 

 

Prior to joining Seacoast Kettlebell Elise played soccer and worked out on campus, but didn’t really do any consistent strength training.  Since joining she is lifting heavy and crushing deadlifts and pull ups.  Elise looks great and is down 30 pounds.  Check out her story!

 

 

Want to Check Out The Gym and Try a FREE Workout?  Click Below!

 

🐍The Kettlebell ANACONDA🐍

 

 

 

 

The Kettlebell ANACONDA Instructions

Warm up for five or ten minutes.  Then grab two medium weight kettlebells.  Perform five rounds non-stop of the following exercises:

✅Long Cycle Clean x 1
✅Press x 2
✅Front Squats x 3

Five times without resting or putting kettlebells down.  Rest two or three minutes then repeat four more times!

 

Ready to Check Out The Gym and Try a FREE Workout?  Click Below!

 

 

 

Bad Tire Workout

 

 

Bad Tire Workout Instructions

 

This is a killer tire workout that can be used as a challenge round at the end of your regular routine or as a stand alone conditioning workout.  If you us it as a standalone workout warm up for 5:00 too 10:00 prior to starting.  Then find a big tire and a sledgehammer.

You will perform five rounds of the following exercises:

 

Tire Flips x 5

Feet Elevated on Tire Push Ups x 10

Tire Jumps x 15

Sledgehammer Hits x 20

Rest 1:00 between rounds.  Repeat for five total rounds!

 

 

 

Ready to Check Out The Gym and Try a FREE Workou? CLICK BELOW.

 

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!

 

 

 

 

KettleHell Pyramid

 

 

 

KettleHell Pyramid Instructions

 

This is a great kettlebell conditioning workout!  Warm up for five to ten minutes.  Then grab a light to medium weight kettlebell.  Perform 1 rep of each exercise then 2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps.  Rest only as needed.

 

1-10-1 KettleHell Pyramid

 

  • One Arm Swings per side
  • Snatches per side
  • Press per side
  • Goblet Squats
  • One Arm Rows per side

 

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!

 

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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!