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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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Strategy Wednesday - Workout Wednesday...

Strategy Wednesday

A "Strategy Wednesday" has been long overdue, so I've blocked out a few hours today for it. Basically it's a reassessment of what's going on, what I can do better, and often what I can drop or discontinue. And... this applies to my lifestyle as a whole, not just business or entrepreneur stuff... but also fitness and food.  Much to the annoyance of some, I see all of this as essentially the same. Many of the "rules" and strategies of one are useful in the other. It's really all the same thing in so many ways, and I use this idea to justify my wide-ranging interests! :)

Busy Day Workout for All Of The Things!

My internet nerd friends get the reference there "all the things". Named that because well, there's mobility, calisthenics (pull-ups), kettlebells, and sandbag.  Once again, Monday was being Monday and full of all kinds of interesting business related challenges.  Still... I wasn't about to skip a workout because of that. After seeing a really fun Facebook Live video of some friends overseas finishing their workout with a shouldered heavy sandbag plus kettlebell walk I had to try it. I couldn't wait one more day!  They were going super heavy with theirs, but what I had on hand seemed just about right for my size and my waning energy level....

Here's what I did:

All of the Things Workout

(For reference, for the double swings and for the one leg deadlifts--with both kettlebells because the were sitting there, I used a pair of 16kg. For the carries, I used an Ultimate Sandbag "strength" bag that weighs about 50lbs, and a 32kg (70lb) kettlebell.  Adjust to your needs--and to what you have around!)

In case my fancy graphic is difficult to read here it is in text:

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.

The "Garage Band" Kettlebell and Bodyweight Workout

Long ago, when I was a teenager, kids would get together with various musical instruments, take over the family garage or basement and (usually) make a terrible racket. Sometimes decent bands would form this way, or decent enough bands.  Though much like the style of exercise many of us do, the value was in the practice, and there might ultimately be no great competition or "performance" at the end of it all. Sure, you might open for some college kids' band, or maybe get to play out at a dive bar, but the real "gains" and experiences seem to happen right there in the garage.
 

Garage Band Kettlebell and Bodyweight Workout

Note that in this case "garage band" is to be taken literally and not meant to reference the Apple program. Not that there's anything wrong with Garage Band, it just doesn't suit this metaphor.  Any other Gen-Xers out there who had a musical project (terrible or otherwise)? Tell us about it or link to it in the comments if you dare! :) 

Anyway, I'd had quite enough of of computer related work yesterday and had a little bit of time. I chose 4 kettlebells (drums, bass, guitar, keys? HAHA) and decided to throw down a little in the car port.

Another EMOM Challenge AKA Oops I Did 200 Kettlebell Swings and 40 Pull Ups at 10PM

kettlebell and AdrienneThe subject of EMOM workouts came up on the Dragon Door forums recently and of course that made me immediately want to do one! It was late at night but I figured I had 20 minutes to spend wisely. After a short joint mobility warm up (feel free to throw in some light weight or no weight get-ups) I set up the interval timer app (I use Interval Timer Pro from Deltaworks) on my iPhone to chime on the minute every minute for 20 minutes. I had a 22kg kettlebell handy and decided to use it because 1. I really like the finish on that one, it's kind of slightly grippy and dry 2. Wanted to use something reasonably heavy for these short sets of swings--but wasn't feeling the need to set any world records. I was doing this at 10PM after all.

OK! Here's what I did - it's simple, but it added up! I paused the timer in the middle for a water break but other than that, this is a great challenge to do all the way through. It's also easy to scale things on this model.  You can always use another pulling movement instead of the strict pull-ups (example: Aussie pull-ups aka bodyweight rows).

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