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RKC Classic Kettlebells

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Choose Your Own (Kettlebell) Adventure Workout

An amusing episode from my fitness-boot-camp-leading days was when a particular camper very loudly and emphatically warned the other campers NOT to try and bargain with me:

"OMG you guys, STOP IT, seriously, DO NOT try to bargain with her - it will NEVER end up in your favor... JUST DO THE BURPEES. Trust me this could get SO MUCH WORSE..."

 Which always sort of puzzled me - the alternatives I would provide on occasion or the choices were always ...reasonable... oh sorry, are the horns poking up out of my hair again today?! 

The concept of the following workout would probably cause the above-mentioned camper to run screaming for his car (maximal cardio?), but you will probably enjoy it.    It's made with options so that you can have a small group of people of different skill levels (other than absolute beginners), strengths, etc. all working out together.   And they get to move around to different "stations" which always seem to appeal to people.

Set up the following stations, or tailor the sizes (heavier or lighter) to fit your class/situation/etc. at a minimum, have the following available:

Here's where it gets fun - you don't need to put them in order (keep the pairs matched though)... its better if you don't - we want an element of chance - a little of the ol' chaos.

Warm up with joint mobility and some 2 hand kettlebell swings then.....

Let your participants choose where they start - but don't tell them what they'll be doing!!!  They will have choices - and if necessary, YOU tell them what to do - in order to maintain form, safety etc.  Don't let their egos put them in danger of injury (sorry guys, but you tend to do this sometimes), be a leader and be smart.  Also - be sure to enforce strict form with the light kettlebells as well - this is a great time to practice.  Make sure everyone moves down the line between intervals -

Fire up your Gymboss timer and set it for 45 second intervals...

THREE rounds! 

  1. Choice: Double kettlebell swings or Double kettlebell deadlifts (single if necessary)
  2. Choice: Single kettlebell Around the World (slingshot) or Hot Potato (plank instead if necessary)
  3. Choice: Double kettlebell Front Squat or single kettlebell goblet squat
  4. Rest

After a little rest - we worked on some parts of the TGU, small 1 minute Q&A session then... back to the stations!  Everyone must start at a different pair of kettlebells...

45 second intervals on the Gymboss.... Three rounds:

  1. Choice: kettlebell snatches - single, double, or if too heavy, 2 hand swings
  2. Push Ups - variation is up to the participant - feet, knees, 1 leg... 1 arm! :)
  3. Single kettlebell 1 hand (switch at 22 sec) or 2 hand kettlebell swings,
  4. Plank - variation is up to the participant!
  5. Rest

Finish up with joint mobility - and of course plenty of water.

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.

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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Dragon Door Hand Picked Resources for Optimal Living

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What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof

(Audible Listening)
33 Strategies of War Robert Greene

Good Things

Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques.  Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients.  An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE!

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