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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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33 Degrees of Happy Birthday - a Kettlebell and Bodyweight Workout

It's always a lot of fun to make up a little birthday themed workout for members of my kettlebell small group classes. Yesterday was no exception - though odd numbered ages are always an interesting challenge.  The participants in yesterday's advanced class were told to get 2 kettlebells - one on the heavy side (for 2 hand swings, the ladies chose 20kg and 24kg—told you this was an advanced class...), and one on the light side (able to press continually for moderate reps).

Since everyone loves Primal Move, we used it as our warm up, and a few extras to get us going.

Then it was time to get it done!

 

First Circuit:

Three Rounds of:

Part 2 with lighter kettlebell, each round done straight through if safely possible

3 (or more if you wish) rounds of:

Last but not least:

4 non-stop rounds of:

  • 20 seconds rope throws (side to side, up downs, alternating up downs, your choice!)
  • 10 seconds rest/transition
  • 20 seconds RKC Plank
  • 10 seconds rest/transition

We then finished up again with Primal Move drills.  This was a great time!!

Sidenote - this is a very cool - the Convict Conditioning Log Book - all kinds of interesting extras in there as well. Even though I can't wait for it to come out in print too, this will give the ability to print extra log book pages down the road. I have to go to kinkos today anyway, having used my original CC book so much, I'm having to get it re-bound. Convict Conditioning Training Log:

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)

 

Kettlebell Goddess Workout DVD

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100+ Workouts!


Take me to the workouts!
Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

Need MORE?

NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

Newsletter & 2 Free eBooks!

 

 

 

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What I'm Reading

(Including but not limited to...)
1. Start With Why Simon Sinek
2. Strikes: Soul Meets Body Vladimir Vasiliev & Scott Meredith
3. The Art of Racing in the Rain: A Novel Garth Stein


(Audible Listening)
Scrum: The Art of Doing Twice the Work In Half The Time Jeff Sutherland

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