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RKC Classic Kettlebells

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Double Trouble Workout - short but not easy

It was finally nice outside again today, my little dog and I decided to go to the park so she could chew on toys and dig holes, and so that I could workout...

Do your joint mobility warm up exercises you hopefully learned from your RKC instructor, do 20 good two handed warm up swings with one kettlebell, then set your handy Gymboss timer for:

 

10 rounds of 30 second intervals: so that you can do the following:

Double kettlebell swings 30 seconds on, 30 seconds off (5 work sets)

For the last set, feel free to use 1 kettlebell as some kind of strange cooldown

 

Take a 1-2 minute break then restart your Gymboss and do:

Double Kettlebell Cleans 30 seconds on, 30 seconds off (5 work sets)

The final set swap out with presses

 

Take 1-2 minutes then do 10 minutes of Get Ups (try for 8-10 total)

If you haven't had enough at that point, 50 wipers should do the trick! :)   Cool down and joint mobility then go home and take a shower!

 

Why was this workout so short?  Mainly because during the time that my bootcampers were running laps around the track I was doing various kettlebell and calisthenic exercises while I was waiting for them this morning.

 #

I am doing this, this

I am doing this, this morning. I am a HUGE fan of short, but tough workouts. Saves time, and avoid boredom. I have a question-what's a wiper?

 
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I need to do a kettlebell video version of this, but...

Here it is done with a barbell - http://www.youtube.com/watch?v=VQLtfH9clx4

Simply keep the kettlebell locked out above you, make sure your lower back is pressed into the ground and in a slow and controlled fashion, move your legs up and down (guy in the video goes from side to side, which is easier to do with a bar)

 

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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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

Deadlift Dynamite

In paperback or eBook!!! Pavel and Andy Bolton's awesome plan to skyrocket your deadlift progress... there's so many valuable tips in here, that you need to check out the list yourself! 

Deadlift Dynamite

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.