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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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Direct: podcast.giryagirl.com

Maniacal Monday - a "300" Workout for Kettlebell, Bodyweight and Optional TRX

I realized we hadn't done a "300" workout in a while - so it was time to write up a nice mean one for us all to enjoy.   Always begin with your joint mobility exercises - then we warmed up with 20 two hand kettlebell swings.

 

Do 3 rounds of the following to add up to 300 (perfectly executed, right?) reps in your best time possible - resting as needed - but always standing and walking around while resting, RIGHT?!?!?

  • 20 TRX "Atomic Pushups" OR 20 Spiderman Pushups
  • 20 Kettlebell Goblet Squats
  • 20 Kettlebell Swings (2-hand, or 10/side one hand)
  • 20 "wipers" aka leg raises - supine, kettlebell in both hands locked out overhead, lower back pressed into the ground slowly and carefully lift both legs together while keeping abs VERY tight.
  • 20 Kettlebell Clean and Presses (10/side)

Bonus Plank Complex:

45 seconds side plank each side, 45 seconds Russian twist (with kettlebell), 1 minute regular plank (with option to lift one foot for 30 seconds, and the other for the remaining time)

Finish with joint mobility cool down

 

Summary

Yield
3 Servings
SourceA GiryaGirl.com ORIGINAL!
Prep time5 minutes
CategorySide Dish

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

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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!

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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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.