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The "Half and Half" Kettlebell Workout

I have a real love of heavy single kettlebell swings, especially in sets of 10. That rep range really lets me focus on the form and generate as much power as I can, then the set ends before anything has the chance to get weird. For this reason I really love this rep range for advanced beginners or even intermediate folks for regular swings, they don't have time to let a bad habit sneak in, and plenty of great quality reps get in their memory banks. So, if the kettlebells are properly chosen there's plenty of opportunity to get some near maximal moments in this simple workout. Especially when going for 10 rounds....  That being said, when I did this with a workout partner, I brought out a selection of kettlebells in case we wanted to swap heavier or lighter.  So, in addition to the 32kg kettlebell and pair of 16kg kettlebells mentioned in the example workout, I had a 24kg and a pair of 12kg, a 20kg, and a pair of 10kg. Yes, I have quite the collection... I now have enough kettlebells to open my own gym, or lead a pretty decent sized group class of men and women of various fitness levels... (yes, that's foreshadowing...)
 

The Half N Half Kettlebell Workout

Other things to consider when choosing your kettlebells for this workout: if you go lighter, then really focus on your skills, making every rep super perfect while minimizing rest/breaks.

YES! Neuro-Grips are BACK!!

Neuro-Grips are FINALLY back in stock, honestly, I was pretty bummed out that they were not available for Christmas gift giving.  But they are back now! Ever since I first tried the rough prototypes (one was even slightly not level) back in 2013 or so, I've used them in my training.  And yes, if you go to the Neuro-Grips page you'll see someone very familar in the demo photos. :) 

Here's an unboxing video of Dragon Door Neuro-Grips, along with putting a friend of mine on the spot. Thankfully he was a good sport and did a great job.  Don't let him (or me) fool you, these things require a LOT of control, proprioception, strength etc. Start easy, even if that means getting comfortable with knee push-ups, putting one leg out at a time, and Neuro-Grip planks. Honestly, those are great drills anyway even after you can do more fancy stuffl. I've become fond of Neuro-Grip burpees for a short set or two, just for the shock factor! :)  Definitely not for beginners... don't do it!!!

Anyway I'll will be making more Neuro-Grip focused how-tos for you, but in the mean time...

A Mind Bender Workout for Cardio, Strength, Power, and Grit

So, I have a weird habit of taking on (or creating) a smaller project to break up a larger project. It means I basically do "work" as a "break" and is part of the reason I get a lot of various things done in a small amount of time. Many years ago I discovered that I don't so much need or want a "break", it's more that I need a change of subject. A mental flavor changer...* One such project I have right now is for a friend who is very gifted with the tough love and real world motivation. This project has had a very welcome side effect of being very motivating.

Real workouts ain't purty. That's right, folks, workout photos aren't always pretty.

Now, I'm a self-starter, always have been, but we can all use some help. This has inspired me to get a little more organized. At the same time I'd been listening to James Altucher's The Choose Yourself Guide to Wealth on Audible (here's a free trial and two free audiobooks)... so it all kind of converged over the holiday weekend. I like that book because it seems to support some of my odd behaviors and life choices. That's nice for a change.

Anyway, after eating not one but TWO slices of my friend's gluten free (but not free of anything else) delicious peanut butter pie on Christmas, along with a whole lot of leg of lamb and smoked turkey, I really felt like I needed to get out and put those calories to work the next day.  I also wanted to mess with my own head.

12 Days of Christmas Stacking Challenge, Christmas Past Blog Round-up, Quick Workout Alternatives

FLASHBACK!!!!!  Originally posted last year, but I found it (Thanks Facebook Memories) and then thought, let's get it out again! :) :)   Let me know if you try the challenge! :)

Did you eat too much turkey? Pie? Ham? Mashed potatoes?  Maybe your aunt made that infamously irresistable mac n cheese like mine did this year.... maybe you got a crispy corner piece of it like I did... Needless to say that plus some black coffee got the creativity going along with the need to get moving... So for the 2015 Christmas post on GiryaGirl.com here's the brand new, UNTESTED (normally I test stuff out on myself and others before posting) 12 Days of Christmas Stacking Challenge!

12 Days of Christmas Stacking Workout Challenge

Competitive Circuit Workout for Monkey Bars, Bodyweight Exercise, and Sprints

I've enjoyed variations of this little combo for a couple of years, it's always a lot of fun and can even feel a little bit like a game.  Most recently a friend and I did the workout for 10 rounds followed by a more focused strength workout.  If you have a group, you can even perform this as an interesting relay race.  No matter how many rounds you choose, be sure to record the amount of time so that you can see how you improve the next time you give it another try.

Monkey Bars, Calisthenics, Sprint Circuit Workout

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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Take me to the workouts!
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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