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GiryaGirl.com Podcast

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

Quick Kettlebell Workout, How to Assemble the Dragon Door Bodyweight Master Pull Up Bar, and More Exercise Ideas

Realized that I should probably space out the podcasts for you! There's two more episodes on the way soon, but in the mean time, I wanted to share a short workout (or what could be the meat and potatoes part of a session) I did last night.

GiryaGirl Blog - Kettlebell workout and how to assemble the Dragon Door Bodyweight Master Free Standing Pull Up Bar

I had limited time because of a bunch of computer related tasks and more importantly a friend was coming over to walk her puppies around my neighborhood (long story, but my neighborhood is way more fun).

So with just a short time to do some much needed mobility work including shinbox variants (click for video) and an intense kettlebell workout, I came up with the following:

Warm up with joint mobility exercises as necessary... I've also taken to adding handstand practice into the warmup.

Then I gathered a few kettlebells for the following...
Five quick rounds, minimal rest... so obviously you'll see I wasn't going for any PRs, and adjusted the weights accordingly.  I would have been equally happy doing more rounds with slightly lighter weights as a serious conditioning challenge, or taken more time to rest with heavier kettlebells. I want to do this one with the 32kg for swings at some point for example.

Here's what happened, and of course I forgot to time it, but it fit the bill for the short time I had:

Five rounds of....

Since I knew the puppies would shed on me because I love to pick them up I just walked down there after the workout as is - and that brisk walk was a nice cooldown for sure.
In other news, this detailed "How to Assemble the Dragon Door Bodyweight Master Free Standing Pull Up Bar" video has been more popular than I'd expected. It's recommended if you really want to get a detailed look at the product and what's in store for you when you assemble it.  In the instructions it recommends two people assemble it (and that would have made things go faster) but I also share tips that show how just one 5'3.5" person can also assemble it on their own. At the end there's a lot about how to change up the removable bars and dip bars for different exercises. Or if you want to skip the assembly video I put together a short comp of just some spontaneous fun on the bars... and yes, I can flag off of them - it's so gloriously stable.

Get yours here and please post a video when you're doing cool exercises or those important basics on it too!

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

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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Dragon Door Hand Picked Resources for Optimal Living

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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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

Ready for the Neuro-Grip Push-Up Challenge?!?

Dragon Door Neuro-Grips

These take push ups to a whole new level -- intense mental focus required! As referenced in Jon Bruney's book, Neuro-Mass!!

  • 2 Neuro-Grips per box
  • Solid, Anodized Aeronautics-Grade Aluminum

Get your set of Neuro-Grips TODAY!

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.