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RKC Classic Kettlebells

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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  :)

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.

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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)

 

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Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques.  Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients.  An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE!

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