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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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A Bear (Complex) in the Park -- Workout for Kettlebells and Ultimate Sandbags!

Bear in the Park Sandbag and Kettlebell WorkoutKept going back and forth with how to "rank" this one (I'd type out one line, and then think "oh yeah advanced" type out the next and think "intermediate" then realized... if you are comfortable with all the exercises in the workout then the "level" is really determined by the weights you choose, and the length of the rest breaks you take... so since I had to pick something, I left it on "intermediate".  It should also be noted that when I did the workout, I used a Power Ultimate Sandbag for some of it, and a Strength Ultimate Sandbag to just test a couple things out... before it felt like I was going to see stars or something. Suffice it to say the difference between a smaller, lighter sandbag and a heavier, bigger, floppier sandbag was stealthily extreme).

Heavily influenced by both the DVRT system of Ultimate Sandbag training AND Zach Even-Esh's Encyclopedia of Underground Strength and Conditioning, this was a fun workout for a mind-obliteratingly weird and mildy stressful (understatement) day.  Fortunately (or rather unfortunately) my good friend and training partner had had a similar day and was up to this challenge.  I knew that with both of our wobbly mental states it would be a good idea to have this one written down with alternatives if we (or the terrain) became uncoopertive. (Example: this workout originally included battling rope throws, but when we got to the designated park found the grass to be very damp).

Upstairs, Downstairs... a Workout for Kettlebells, Stairwell, and Bodyweight

Upstairs, Downstairs Kettlebell Bodyweight and Stairwell workout from GiryaGirl.comThis workout certainly isn't for everyone since it uses a "found staircase" I suppose a stepmill could be used for it, but part of the "fun" of the workout is self-regulating how fast you're taking the stairs, and sharing heckles with your training partner related to who has the inside or outside of the staircase....   Here in Florida we don't have many buildings with a ton of stairs, but this particular location seems to fit the bill for this workout.

Hyperwear 10lb Unisex weight vest

Also, I decided to up the "fun" factor and wear my 10lb Hyperwear weight vest (click here for exhaustive review, photos, etc.) for the first circuit... to many 10lbs might not sound like a whole lot, but I can tell you it's very sneaky, especially during the... oh wait, during all of it.  Towards the end, the kettlebell swings felt like ALMOST a "break"  HAHA!  It was about 80 degrees and humid last night so those of you up north might not be able to relate, but starting on the 3rd round I began to sweat so much that after taking a jokingly emphatic break after the sit-outs*, I left a sweaty ear print on the ground.  Yes... the outline of my ear! 

Stress Destroyer Workout for Kettlebell and Pull Up Bar

It'd been a "Monday" for sure, and a friend of mine was definitely up for a challenge so we headed out to the park a good bit later than originally intended, but that's ok.  I'm not opposed to occasionally (or somewhat often) working out somewhat late at night.  Hince the silly owl graphic there on the left. 

This workout was heavily influenced and inspired by Zach Even-Esh's Encyclopedia of Underground Strength and Conditioning... there was a fair amount of modifcation, but I've found that the structure of his workouts and what I'm aiming for are often very wonderfully aligned.  Besides, if you're in a situation where you don't want to (or can't) purchase much or any fitness equipment, then Zach's book is for you.  There's a whole chapter on training with ROCKS for goodness sake (I love training with weird stuff like that... and rock stacking is also fun too... but that's for another blog post). That being said it was the kind of night to go tear it up in the park a little bit, and I wanted to work on some specific things too... which will be pretty obvious below:

A Workout for Leftover Energy...

Hurrah for the great weather this past weekend!  Even though I got a lot of work done, I wanted to be sure to enjoy the outdoors a bit too.  A lot of cooking was done (new simple recipe for you this week) and if you see the recipe I posted over the weekend, you might see where some of the extra energy came from.

Having recently purchased my friend's unlocked iPhone5s, it was time to **FINALLY** do the Under Armour Armour39 assessment (because I wasn't about to run around a track during the "all out" portion while carrying an iPad). (Want to just skip to the workout? Click here instead.) I'd long sense questioned the validity of that old "220 minus age" = estimated HR max, even before the more recent info about the not-so-good science it was based on came out.  Apparently according to some scientists, HRmax can be highly individual and even among elite athletes somewhat wide ranging. 

This Workout REALLY Made Us Eat a BIG Dinner...

It was really "one of those weeks" last week and I used that as an excuse to justify shoving a sled around for what happened to be 3 days in a row (I didn't realize it until now...).  Needless to say I was feeling very good in some respects for doing that, and was as always taking dinner very seriously. One of my advanced small group members was up for an extra "partner challenge" so we did this VERY MUCH inspired by Zach Even-Esh's The Encyclopedia of Underground Strength and Conditioning circuit workout together.  It's reasonably scaleable (let me know if you'd like more specifics on that in the comment section below). 

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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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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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