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GiryaGirl.com Podcast

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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  :)

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A Stacking Workout with Tim Shuman, RKCII of OrlandoKettlebells.com Fitcamp

Tim had a brutal little plan for us today - check out this seemingly simple but extremely effective workout:

Each round adds an exercise - soooo fire up your gymboss timer for 30 second intervals:

  • Start with 30 seconds of left hand, one hand kettlebell swings,
  • on the beep switch to right hand one hand swings.

30 seconds rest

then...

  • 30 seconds left hand swings, 30 seconds right hand swings
  • 30 seconds left hand cleans, 30 seconds right hand cleans.

30 seconds rest

  • 30 seconds left hand swings, 30 seconds right hand swings,
  • 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
  • 30 seconds left hand rows, 30 seconds right hand rows.

30 seconds rest (whew!)

THEN..

  • 30 seconds left hand swings, 30 seconds right hand swings,
  • 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
  • 30 seconds left hand rows, 30 seconds right hand rows,
  • 30 seconds of pushups (which by this point feel like some kind of "break")

30 seconds rest

  • 30 seconds left hand swings, 30 seconds right hand swings,
  • 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
  • 30 seconds left hand rows, 30 seconds right hand rows,
  • 30 seconds of pushups,
  • 30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses.

30 seconds (or a little more) rest

  • 30 seconds left hand swings, 30 seconds right hand swings,
  • 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
  • 30 seconds left hand rows, 30 seconds right hand rows,
  • 30 seconds of pushups,
  • 30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
  • 30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts

30 seconds (or a little more) rest

  • 30 seconds left hand swings, 30 seconds right hand swings,
  • 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
  • 30 seconds left hand rows, 30 seconds right hand rows,
  • 30 seconds of pushups,
  • 30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
  • 30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
  • 30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand

30 seconds to 1:30 rest

  • 30 seconds left hand swings, 30 seconds right hand swings,
  • 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
  • 30 seconds left hand rows, 30 seconds right hand rows,
  • 30 seconds of pushups,
  • 30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
  • 30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
  • 30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand,
  • one Turkish Get Up on each side.

Then do some much needed cooldown and joint mobility exercises.

Told you, we don't kid around! :)

 

 

Check out OrlandoKettlebells.com for more info about Tim Shuman's Fitcamp, small group training and one on one training. He helped me prepare for the RKC for over a year and I can personally vouch for his awesome coaching skills.

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