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RKC Classic Kettlebells

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Down the Ladder Kettlebell and Bodyweight Workout

Ladders, ascending, descending make for great workout structures.  I like to use a descending ladder when going a little on the heavy side, so that each rep is super high quality every round.  The following ladder workout is a little different since each round is has some unchanging "bookends".  Each round begins with 20 kettlebell swings, and each round ends with one handstand practice attempt and hold (thanks again for those awesome handstand blocks, Kirsty Grosart!)

Down the Ladder Kettlebell and Bodyweight Workout

The fun thing about this full body combo is how much it can be altered - I chose a "medium heavy" kettlebell for the 20 swings (a 26kg I happened to have indoors already) and a medium weight for the presses and thrusters (a 16kg).  Decided to use the 26kg for the goblet squats though - and that was fun.  I could go heavier on both kettlebells, but allow for more rest between rounds, OR I could go lighter on both and challenge myself to complete the ladder with the best possible form--but in the least amount of time!  Let me know if you decide to try it, and if you make a cool modification of your own!

I warmed up with some floor mobility exercises - ankle circles, shinbox, bretzel, plow, light kettlebell armbar, and a few kettlebell halos from half kneeling.  For fun I did a couple of kettlebell getups with the 16kg then... the ladder fun began.

In the case that there's any confusion with the image version of the workout above, here's the whole thing painstakingly written out for you!

Cooled down with a little more mobilty work, and that was enough for one day!

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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100+ Workouts!


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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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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!

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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

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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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.