Calendar

«  
  »
M T W T F S S
 
1
 
2
 
3
 
4
 
5
 
6
 
7
 
8
 
9
 
10
 
11
 
12
 
13
 
14
 
15
 
16
 
17
 
18
 
19
 
20
 
21
 
22
 
23
 
24
 
25
 
26
 
27
 
28
 
29
 
30
 
31
 
 
 
 
Add to calendar

This little banner is just too funny :)
RKC Classic Kettlebells

User login

GiryaGirl.com Podcast

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

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  :)

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...

The Leg DESTROYER - A boot camp workout for when you forgot your kettlebell....

YOU FORGOT YOUR KETTLEBELL?!?!?  Shame on you... seriously, like big time... or maybe you're on vacation and had to fly there?  For whatever reason, get your Gymboss timer out because its time to atone and tone.

 

First off, make sure to warm up well with some light stretching and/or joint mobility.   Take a little jog or do some jumping jacks, mountain climbers etc.  Get your heart rate up a little bit, then do a few body weight squats, keeping your weight in your heels, and sitting WAAAY back.

 

First Circuit:

You will do 3 sets of the following on EACH LEG - so a total of 6 sets.  Start with the left leg and do

10 lunges to the front, 10 lunges to the side (lateral lunges), 10 lunges to the back, then 10 alternating walking lunges.  Do 10 MORE lunges to the side but at a quicker pace.  Then and only then do you immediately switch legs. Rest as needed, but keep it to a minimum.

After you have done this sequence 3 times for each leg, take one whole minute and jog in place with high knees.

 

Fun with Wall-Sits

Find a wall... do 3 sets of 45 second wall sits :)  Rest between these sets as needed, but try and keep it to a minimum.

 

Circuit 2

Set your Gymboss timer for 30 second continuous intervals and

30 seconds body weight squats

30 seconds alternating lunges

30 second "Hindu Squats"

30 seconds quick pulsed squats

30 seconds rest

Repeat three times then, do 1 minute of mountain climbers at your best pace

 

Outer Thigh Burnout

Lying on your side, elbow directly under your shoulder, and with both legs straight, lift the top leg completely from the ground upwards, keeping your toe pointed downwards (remember Buns of Steel from the 1980s?) Do this leg lift 30 times, on the 30th rep, keep your leg at the top and pulse down halfway for 30 more counts.  Flip over and do the same with your other leg.   If you are a cheeky monkey you should do this sequence twice with each side.

Do 1 minute of high knees jogging in place

 

Tabata Burpees for the Win

What? Still got some left? OK!!!   Tabata time - which means, set your Gymboss timer for two intervals, one at 20 seconds the other at 10 seconds, and make it for 8 rounds.  The less you have to think on this the better! :)   Do your burpees for 20 seconds, rest for the 10 precious seconds.  Repeat the cycle 8 times for 4 minutes of fat blasting fun.

 

Oblique Oblivion

Normally I'm not a huge fan of direct ab work (except for Convict Conditioning style hanging leg raises, and those hanging from the knees Rocky montage style sit ups), but it has a good place in outdoor boot camp workouts that you can do anywhere.  Besides, its a decent cooldown and your legs are probably mad at you right now if you have pushed yourself properly....   so here you go.  Set your Gymboss timer for continuous intervals of either 30 seconds or 45 seconds (depending on how you feel) and get ready:

Side plank, Right side of your body facing the ground, immediately flip over so that your right side is facing up, your knees are bent and pointing towards the left and crunch up on that oblique.   Repeat for the left side - side plank, oblique crunch.   Do at least 2 of this sequence per side.

 

Remember to cool down, stretch out and get plenty of water.

 

Upcoming

Dragon Door Hand Picked Resources for Optimal Living

100+ Workouts!


Take me to the workouts!
Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

Need MORE?

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!

Newsletter & 2 Free eBooks!

 

 

 

We respect your email privacy

 

What I'm Reading

(Including but not limited to...)
1. Start With Why Simon Sinek
2. Strikes: Soul Meets Body Vladimir Vasiliev & Scott Meredith
3. The Art of Racing in the Rain: A Novel Garth Stein


(Audible Listening)
Scrum: The Art of Doing Twice the Work In Half The Time Jeff Sutherland

Good Things

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!

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.

eBooks from Dragon Door

Get started today, RIGHT NOW: