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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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The "Garage Band" Kettlebell and Bodyweight Workout

Long ago, when I was a teenager, kids would get together with various musical instruments, take over the family garage or basement and (usually) make a terrible racket. Sometimes decent bands would form this way, or decent enough bands.  Though much like the style of exercise many of us do, the value was in the practice, and there might ultimately be no great competition or "performance" at the end of it all. Sure, you might open for some college kids' band, or maybe get to play out at a dive bar, but the real "gains" and experiences seem to happen right there in the garage.
 

Garage Band Kettlebell and Bodyweight Workout

Note that in this case "garage band" is to be taken literally and not meant to reference the Apple program. Not that there's anything wrong with Garage Band, it just doesn't suit this metaphor.  Any other Gen-Xers out there who had a musical project (terrible or otherwise)? Tell us about it or link to it in the comments if you dare! :) 

Anyway, I'd had quite enough of of computer related work yesterday and had a little bit of time. I chose 4 kettlebells (drums, bass, guitar, keys? HAHA) and decided to throw down a little in the car port.

The newly installed circadian-interruptingly-bright lights on the building are perfect for this... Though I did my joint mobility sequence (including those fabulous RKC Armbars with a very light kettlebell) indoors before heading outside for the following sequence.  Please adjust the weights to suit your level. When completed, the workout contains a total of 100 heavy swings, 50 sprawls (burpees without pushup or jump)*, 50 goblet squats, 50 pushups, and 50 double kettlebell thrusters.  I aimed for minimal rest between sets because in addition to strength and power, I was wanting to get a little incidental conditioning as well.

5 rounds:

After all that I staggered indoors for a bit of a joint mobility cool down and timed bar hangs.  And a much needed snack.

*Here's a how to video about sprawls and other burpee variations and regressions:

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

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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


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