Why I Quit the Gym for Seacoast Kettlebell
by Dawn Zitney
Planet Fitness, The Works, World Gym, Gold’s Gym, YMCA…I have been a member of most of the local gyms in the Seacoast area. But I finally trashed my gym membership in November and have no desire to turn back. I have officially said goodbye [...]

Work for 50 seconds and rest for 10 seconds. Repeat the entire circuit 5 times!!!!
2 Hand Swings
Russian Twist + Hot Potato
Wall Ball Shots
Super Plank + Push Up
Ropes!!!

Perform each movement for 45 seconds, then rest for 15 seconds.  Repeat 5 times!
Sledgehammer Hits
Box Jumps
Figure 8 to a Hold
Ring Rows
Ball Slams

Finish the workout as quickly as possible, then you can look for your green beer…
Perform the following couplets:
A1)  Swings 20 reps down to 2 reps
A2)  Push Ups 2 reps up to 20 reps
B1)  Thrusters 20 reps (10 per side) down to 2 reps
B2) Burpees 2 reps up to 20 reps

How many rounds can you get in 20 minutes?
Heavy Swings x 12
Double Cleans + Squats + Presses x 5

 
30 seconds on, 30 seconds off!  Repeat each exercise five times!
Double Alternating Hang Cleans
Seated See-Saw Press
Double Front Squats
Double Squat Thrust + Push Up + Sumo Deadlift
Double Get Up Sit Up

 
Fight Gone Bad

Rower
Wall Ball Shots
Kettlebell High Pulls
Box Jumps
Double Kettlebell Push Press (men 2 12 kg, women 2 x 8 kg)

 Grab a light to medium bell.  Perform each movement for for 30 seconds per side.  No rest between exercises!!!  Rest 1 minute!!
Front Squats
Slingshots
1 Arm Swings
Clean and Press
Reverse Lunges

 
 
Perform each exercise for 30 seconds, then rest for 30 seconds.  Repeat five times!
 
High Pulls Left/Right
Sumo Deadlift/Swings
Squat Thrust + Clean Left/Right
Push Ups/Russian Twist

Lunges x 30/30
21 Pull Ups or Rows
21 Sit Ups
Lunges x 30/30
18 Pull Ups or Rows
18 Sit Ups
Lunges 30/30
15 Pull Ups or Rows
15 Sit Ups
Lunges 30/30
12 Pull Ups or Rows
12 Sit Ups
Lunges 30/30
9 Pull Ups or Rows
9 Sit Ups
Lunges 30/30
6 Pull Ups or Rows
6 Sit Ups