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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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workout

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).

A Monkey Bar Monday WORKOUT with Video!

Those who train with me know how much I love finding a new "fit trail"! Imagine the delight in finding a fit trail AND a large open field full of mostly soft grass, but not chemically treated to the point of the local soccer fields (those make me itch and that's freaky... and scary because... chemicals!).  While this requires a little "scouting" to make sure no hands end up in ant hills, I always scout out the ground where I will be flinging myself around anyway.  No nasty surprises, please...

Monkey Bar Monday Workout!

Anyway, in honor of "Monkey Bar Monday" below is a workout video that I finally got around to editing for you! The circuit includes pullups, kettlebells, cartwheels, and of course the monkey bars!

It takes courage to do cartwheels as an adult... watch how bad they are on my non-dominant side! HAHAHAH!!!

There's 3 rounds of this in the video! :) Hope you enjoy!

Whew! So Much Going On! Here's a Recipe and a Workout

Q: "When do you sleep?" A: "That's classified."

Way too excited about pink salt and kelp granules!
I was way too excited about these ingredients at 1AM while making this video...

Travel Log and Workout:Visit to NYC Part 1 - Traveling Rings--with Video, Kettlebell & Sandbag, and MORE!

It was time to get out of town... if I have to spend too much time in Florida, I get antsy and the humidity and lack of any real relief from the heat was beginning to really wear on me.  So after some clicking around and a few emails I managed to put together a little trip that would allow me to keep working some on writing and my usual business client responsibilities as well as training small groups and individuals. There's still time to register for (bodyweight, kettlebell, metcon, kettlebell and sandbag) classes if you are in the area: Momentum Fitness NYC.

Sisterhood of the Traveling Rings
Sisterhood of the Traveling Rings... please note that the impressive young gymnast on the small rings is only on the small rings because I was using the large rings... pretty amazing!

Super Scaleable Three-Move EMOM (Every Minute on the Minute) Workout for Home or Anywhere

Those of you following along on Instagram today you may have noticed at the end of one of the videos I kind of... attack a bowl of pepperment bark at Williams-Sonoma while on an otherwise innocent errand to pick up a box of Mavea water filters. Long story short, I might have had a little bit of a sugar rush when I came home, but I also wanted to get some reps in, and some small chores done too.

EMOM Workout, Every Minute On the Minute

Enter the EMOM workout... Every Minute On the Minute.  I set the interval timer to chime on the minute every minute for 30 minutes--which is a pretty ambitious time frame for an EMOM workout usually, but I had planned to keep the reps low on this one.  I did a mobility warm up and set up everything before pressing start.  Earlier today I brought up an Ultimate Sandbag "Strength" bag that is filled with about 50lbs of delicious smelling dry jasmine rice (50lb bags of Thai style jasmine rice were on sale the day that I went to the Asian market looking for a giant bag of rice).  I wanted to clean the outside of the bag anyway so why not grunge it up with some of my sweat beforehand?  Also, I love doing little combos with it.  For tonight I felt more like "doing things" than "thinking" so an EMOM workout sounded like the right idea.  FIRST, a basic ground rule: every rep must be good, if questionable reps start happening, then the game is over. 

Here's the version I did and the little video I didn't think to shoot until I was about 3/4 of the way through the workout...

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100+ Workouts!


Take me to the workouts!
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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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...