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RKC Classic Kettlebells

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Let's Heat Up the Gym! (a Kettlebell Workout)

Heat the gym advanced kettlebell workout from GiryaGirl.comRecently one of the most faithful attendees of our small group requested to work on stamina...

Not a problem!   Also, for Florida, since it dipped under 50 degrees (Fahrenheit) that meant everyone was running around freezing, or were gleefully wearing any and all of the "cold weather clothes" that they never get to wear.  Seriously, you would have thought a bizzard was on the way, or that the ski lodge was next door.   I understand though, unless Floridians travel at all during the winter, we don't get to wear any cold weather things.  I'm sure people with fireplaces are hastily firing them up... A much more sane approach would be to check out the workout(s) below.

This certainly raised the temperatures across the board:

We warmed up with Primal Move then timed how long it took to complete 100 kettlebell swings (participants chose their kettlebells - both chose a moderate weight).  I am proud to say that everyone was able to do it in a single set, which is always nice to see.  It also means that next time they'll want to choose something maybe a little heavier? :) HAHA.

Now for the circuit -- 5 toasty rounds of:

  • 20 Alternating step ups (medium height box jump boxes) with or without kettlebell held in front of chest
  • 20 kettlebell swings
  • 20 sprawls (basically a burpee minus the pushup and the jump)
  • 20 battling rope "up-downs"
  • 20 push ups (choice of push up variant)

They were instructed to rest when necessary and if they needed to break up the moves into sets that was ok too.

After a brief rest, we did a descending ladder of the infamous kettlebell "long press" with a moderate to heavy kettlebell  (a lead up drill to kettlebell clean and jerk, but more closely related to what some people call a "thruster"):

  • 5 on the right, 5 on the left
  • 4 on the right, 4 on the left
  • 3 on the right, 3 on the left
  • 2 on the right, 2 on the left
  • 1 on the right, 1 on the left

These will make you hungry, it's uncanny.

Finally we cooled down a little with a little more joint mobility, and dashed to the cars!!!  Brrrrrrr!

If this workout doesn't sound like your cup of tea, here are a couple more heat-generating workouts on that you might enjoy:

The Combustion Chamber Workout (Kettlebell only, "Furnace" workout variant using kettlebell snatches, infamous snow/bikini workout video is linked at the bottom of that page too. HAHAHAH!)

Home alone with just one heavy kettlebell? Gotcha covered with the "Ab-focused" heavy swing workout.  YOU MUST engage your abs to swing, especially when swinging a heavy kettlebell.  This workout will absolutely remind you, relentlessly and without mercy.

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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(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

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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!

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