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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  :)

How to Workout with Kettlebells and Do Laundry at the Same Time

The following situation has the potential to cause the following: a fast, challenging workout and a clean load of laundry (I'd recommend putting at least one towel in there so you have a warm fluffy towel for a post workout shower). I really hate chores, but I like to workout... and both need to be done regularly... here's an example of how both can get done at the same time!

Short Kettlebell workout for laundry time

The weather has finally cooled off a little here in Florida, so now we know that any sweat we experience has actually been EARNED. I like that a lot... I don't mind a bit of sweat in a workout, but prefer to not look like I've lost a waterballon fight just from doing a couple sets of kettlebell swings!

I don't buy into the popular notion that "no one can multitask", while I get what they're trying to usually say with those statements, a couple minutes thinking can let you delegate (to machines or people) and really get a lot done in the same amount of time. I also like to rail against popular, and often mindlessly repeated soundbites at any opportunity. The main takeaway from the previous two sentences is to question all the goofy word pictures in your Facebook timeline. Cultivate a spirit of rebellion. Question all self-appointed authority.

I did the following short workout while running the laundry. It also serves as a reminder of how much "work" we can get done in a short period of time with kettlebell training.

While getting the laundry ready, I did some joint mobility exercises upstairs before putting everthing in the machine.  I grabbed three kettlebells, a single 32kg, and a pair of 16kg kettlebells.  Please adjust the weights to your situation but this is basically "one heavy but not max for swings, plus a moderately heavy pair". Of course you can also just do this with one pair of 16kg kettlebells, and making the swings double swings. I just sometimes like the feel of swinging one big ol' kettlebell. Rest as needed, or challenge yourself to rest less in the sequence.

I did the following descending ladder circuit (the heavy swings stay at 10 instead of descending):

So that's a reasonably good amount of work in a short period of time--after that I took the laundry out of the washer, and practiced joint mobility and a fair amount of handstands while tidying up. All in all a great use of time. :)


Dragon Door Hand Picked Resources for Optimal Living

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What I'm Reading

(Including but not limited to...)
1. Oh, Florida! Craig Pittman
2. The Cat from Hue: A Vietnam War Story John Laurence
3. On Camera Coach Karin M. Reed

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10% Happier Dan Harris

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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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