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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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HIIT

Competitive Circuit Workout for Monkey Bars, Bodyweight Exercise, and Sprints

I've enjoyed variations of this little combo for a couple of years, it's always a lot of fun and can even feel a little bit like a game.  Most recently a friend and I did the workout for 10 rounds followed by a more focused strength workout.  If you have a group, you can even perform this as an interesting relay race.  No matter how many rounds you choose, be sure to record the amount of time so that you can see how you improve the next time you give it another try.

Monkey Bars, Calisthenics, Sprint Circuit Workout

The 32kg Sandwich Workout Scheme for Fun, Strength, and Power

I'd gotten it into my head that for a few workouts I wanted to do at least 100 swings with the 32kg kettlebell. For my size that sounds like a lot, but it's actually not too bad--after training with kettlebells for many years and having solid form with swings (which I am still improving...)

The 32kg Kettlebell Workout Scheme

Quick Workout for Hectic Times, Kettlebells, and Battling Rope!

I'm still working on editing a fun video for you with an especially interesting circuit (there's some highly functional but silly looking parts to it, thanks to my general appearance, some kids at the park gawked at what I was doing, but were unsure if it was "safe" to openly mock me.  Thanks, hairdo!)  Anyway that is still in the works. Look for it this weekend, so you can try it and hopefully not get laughed at by kids at the park as you work though this unusual combo! 

It's been a fairly crazy week... (click here to skip the yabbering and get to the workout) Here's some sampling of the odds and ends of the past several days... fist-bumping my now-vintage studio monitors that I absolutely swear by, sweet potato muffins I made while waiting for a video to compile, landing a tiny nanodrone on a yoga brick, resistant starch cold lentils, reading from and writing stuff in the gray workout Moleskine of doom for myself and small group, buying your Granny's unwanted Limoges, 3d printing, and Counter Culture coffee.  And that's just the stuff  can show you, it's not the writing, editing, calls, interim sysadmin responsibilities, and scores of other tasks.

Instagram Recap....

In order to "earn" the 5 visit package of cryosauna treatments I paid for earlier this week, it's been a fairly hefty workout time as well. I owe you a detailed review of Keith Weber's stellar Extreme Kettlebell Cardio Workout DVD Vol. 3 which is especially awesome, instructors will want to both do the workouts and then use pieces of the workouts for their classes. The review will include some examples of how to do this, and how to step some of the things down a notch when necessary.

Let's Heat Up the Gym! (a Kettlebell Workout)

Heat the gym advanced kettlebell workout from GiryaGirl.comRecently one of the most faithful attendees of our small group requested to work on stamina...

Not a problem!   Also, for Florida, since it dipped under 50 degrees (Fahrenheit) that meant everyone was running around freezing, or were gleefully wearing any and all of the "cold weather clothes" that they never get to wear.  Seriously, you would have thought a bizzard was on the way, or that the ski lodge was next door.   I understand though, unless Floridians travel at all during the winter, we don't get to wear any cold weather things.  I'm sure people with fireplaces are hastily firing them up... A much more sane approach would be to check out the workout(s) below.

This certainly raised the temperatures across the board:

We warmed up with Primal Move then timed how long it took to complete 100 kettlebell swings (participants chose their kettlebells - both chose a moderate weight).  I am proud to say that everyone was able to do it in a single set, which is always nice to see.  It also means that next time they'll want to choose something maybe a little heavier? :) HAHA.

Now for the circuit -- 5 toasty rounds of:

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  :)

 

Kettlebell Goddess Workout DVD

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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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What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof


(Audible Listening)
33 Strategies of War Robert Greene


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