Calendar

«  

May

  »
M T W T F S S
1
 
2
 
3
 
4
 
5
 
6
 
7
 
8
 
9
 
10
 
11
 
12
 
13
 
14
 
15
 
16
 
17
 
18
 
19
 
20
 
21
 
22
 
23
 
24
 
25
 
26
 
27
 
28
 
29
 
30
 
31
 
 
 
 
 
Add to calendar

This little banner is just too funny :)
RKC Classic Kettlebells

User login

GiryaGirl.com Podcast

Three Ways to Listen:
iTunes:
Stitcher: Listen to Stitcher
Direct: podcast.giryagirl.com

Simple Kettlebell, Bodyweight, and Sprint Ladder

I helped out at a friend's boot camp this past week, and was further inspired by her workout (reverse ladder of drills punctuated with a short run to different exercise stations) to create one of my own.  Also brought in an idea from one of RKC Dr. Michael Hartle's football conditioning workouts, the basic formula: kettlebell drill, sprint, walk back (active rest).  Before beginning, make sure to scout out your sprinting "runway" (approx 30 yards, but adjust for your ability) and clear it of rocks, slick spots, etc.

Of course, warm up with your favorite Joint Mobility routine - my small group's routine is based on Pavel's Super Joints DVD plus extras that are beneficial to our specific tasks on a given day - and often things we just like to do (everyone loves the "pump stretch").

Choose a moderate sized kettlebell, and remember to take breaks as necessary, and feel free to slow down the sprint if you're a beginner.

Start with:

  • 12 spiderman push ups (or regular push ups)
  • 12 kettlebell swings
  • 12 snatches (6/side)
  • Sprint to your chosen destination and then walk back -

Continue with 11, 10, 9.... down to 1.

 

Be sure to cool down with more joint mobility and drink plenty of water!   Let me know how it goes!

 

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

eBooks from Dragon Door

Get started today, RIGHT NOW:

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...

Upcoming

Dragon Door Hand Picked Resources for Optimal Living

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!

 

 

 

We respect your email privacy

 

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


25% Off First Order + Free Shipping!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

Thrive Market awesome offer!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.