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RKC Classic Kettlebells

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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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skill training

Workout Wednesday: Workout Videos, Two Kettlebell and Bodyweight Workouts & Skill Training For Active Rest

Even with all the rain lately, I've managed to write (and do) quite a few really fun outdoor workouts

Handstand

While working out in a gym or indoors (the living room here is pretty much a gym at this point) is nice, especially in the summer, working outdoors is always a special treat, even in the 90-something degree NC summer. It cracks me up though, since moving here how everyone likes to remind me that "oh well it gets hot here too!"  Yeah well, kinda... but it's been nothing like the past two brutal summers in Florida with the unrelenting humidity (heat AND humidity even at 3AM) and even more unrelenting tourists. Needless to say I can handle the low 90s... not even a problem. There's some semblence of seasons here, I'm very very grateful.

I've always enjoyed trying and making up little non-stop sequences with kettlebells and calisthenics. A few years ago I used to teach and certify others in a program that very heavily focused on creating these types of sequences and part of that has always been in my training. Depending on the exercises chosen, this can be a real brain teaser too!

Kettlebell Small Group Workout for Adding in a Fit Beginner

Considering the skill, time, and practice required to really get good (and safe) with kettlebell swings, a challenge that surfaces many times for instructors, trainers, and coaches is in the form of someone I call a "fit beginner".  In other words, this person may come into your gym with a high degree of athleticism, already in shape, and with great strength and endurance.  But they are coming to you because they want to learn the skills necessary to take their training to the next level - or because of their gym experience they know they need your help as an RKC or HKC instructor to learn about kettlebells the right way first.   YES, the Fit Beginner does exist, I've trained several of them (and they're awesome!).

Ask GiryaGirl: I want to work out today, but have no idea what to do?! What's GTG?

Q: I want to work out, but have no idea what to do, I'm between programs or haven't decided what I really need to work on.  The internet has filled my head with conflicting info and lists of 1,203 different exercises that I now feel compelled to work on RIGHT NOW!  What to do?!?

A Short Answer: Do some kettlebell (or even just bodyweight) get-ups!!   After a bad run-in with the "cold from hell" which some have theorized was "the flu" my first workout after recovering, was single get ups - beginning with 50 bodyweight get ups done throughout the day, then adding in a couple of reasonably light kettlebell get ups with pauses, and a few kettlebell "bottoms up" thrown in there for variety.  The key to this is of course impeccable form, and taking the time to make sure each get-up done is given full attention... every time I do this sort of thing, I learn something.

Long Answer:  Right now it's very trendy to bash mult-tasking, but I don't bash multi-tasking in all cases... if you can do it and do it well, then why not.   Granted, the example below is more in the category of "very useful active rest" or "leveraging my time."  I inherited a "special" habit from my Dad... and that's creating stacks of things, usually books, notes, lists, etc.  I can remember as a kid carefully navigating the temporary obstacle course of books and papers which would appear in his home office if Dad was working on a particularly engrossing project.  Guess what?  I do it too, and will say, "Uh oh it's gotten all 'term-papery' around here"  So last night I wanted to work on very strict form dead hang pull ups, which is a great opportunity for a workout that involves tidying up (putting books back in their category, evaluating to-do lists and adding items to the project management software when necessary, and generally just putting things away).

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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!

Need MORE?

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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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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Girya Girl Shirts!

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...