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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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The Hanging Gardens of Babylon Workout

It had been a drizzly, booming in the distance messy rainy day - but the Winter Park small group was not to be deterred.  Instead of our accustomed field, or the dismal and occasionally very greasy parking structure, I opted to surprise them a little by moving our workout to the left half of the rock garden under the building.  You can't tell from the photo - it was much lighter and brighter out during our workout - but there is a nice wide concrete walkway behind it - that NO ONE seems to ever use.   So we did.   Also - the other surprise was that I hung a TRX Suspension Trainer for them to try a few new exercises with - as part of their circuit.

 

We began with our joint mobility exercises then warmed up with some 2 handed swings - then - I got out the dreaded Gymboss Timer  - set for manual intervals - since we would need to move around a little bit between some of the exercises:

 

Repeat the circuit 3 times:

  • 30 sec 1-hand kettlebell swings right hand
  • 30 sec 1-hand kettlebell swings left hand
  • 30 sec kettlebell cleans right hand
  • 30 sec kettlebell cleans left hand
  • 30 sec military presses right hand
  • 30 sec military presses left hand
  • 30 sec Group A: Step ups or Box Jumps; Group B: TRX Rows
  • 30 sec Group A: TRX Rows; Group B: Step ups or Box Jumps
  • 30 sec to 1 minute rest

Next Circuit, repeat twice:

  • 45 sec 2 handed kettlebell swings
  • 45 sec regular push ups
  • 30 sec Group A: TRX assisted 1 legged squats right leg similar to pistols; Group B: Plank with optional lifted right leg
  • 30 sec Group A: TRX assisted 1 legged squats left leg similar to pistols; Group B: Plank with optional lifted left leg
  • 30 sec Group A: Plank with optional lifted right leg; Group B: TRX assised 1 legged squats right leg similar to pistols
  • 30 sec Group A: Plank with optional lifted left leg; Group B: TRX assised 1 legged squats left leg similar to pistols
  • 30-45 seconds rest

Finally a little bit of ab work - some of the participants need reminding to keep their abs tight during kettlebell exercises and these drills seem to get that mental activation dialed into the mind.

Repeat 3 times:

  • 30 sec Russian Twist with kettlebell
  • 30 sec kettlebell sit ups
  • 30 sec side plank right side
  • 30 sec side plank left side
  • 30 sec rest

Cool down with joint mobility and extra stretching if necessary - the group really enjoyed the variety in this workout.

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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Girya Girl Shirts!

Official GiryaGirl.com shirts for everyone!  Tell the world what site is your SECRET WEAPON for kettlebell training, recipes, reviews and more.  Tons of options and you don't have to choose black...

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100+ Workouts!


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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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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!

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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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