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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  :)

fast workout

Strength Pyramid: A Simple Kettlebell and Calisthenics Combination

Strength Pyramid Workout

Couldn't resist using this neat photo of the pyramid at the Louvre. Having recently become 41, I remember seeing this interesting structure during its construction (I was VERY young, maybe 7 or 8 at the time). The massive excavation was fascinating, and I would only see the completion of it many years later in the late 90s. "Oh, so that's how it turned out!" The sense of scale is lost in photos.

We all know that a pyramid is a very strong and stable structure. The shape can also inspire challenging workouts. Unlike a ladder format, where the reps build each set, the pyramid adds reps, reaches a pinnacle then subtracts reps from each set. I like to use pyramids in my own workouts and programming and also for my clients. Particularly with interesting and reasonably challenging moves like upper body pulls and presses (though usually not at the same time).

Pyramid workouts are not just for strength moves either, Master RKC Phil Ross has a formidable pyramid of kettlebell snatches that is humbling to say the least. You may be tempted to try and add up the total reps for the workout before attempting it, but I'd encourage you to wait until you've completed it first! (While there's a warm-up and particular context for his workout, the basic gist is to start with one kettlebell snatch on the right, then one on the left, two on the right, two on the left.... all the way up to 10 and then back down. While that doesn't necessarily sound too bad to those of us well acquainted with the RKC kettlebell snatch test, I can assure you that 2nd set of 9 reps on the way back down is a meanie.)

Two Quick Weekday Workouts for Kettlebells and More!

Short on Time Kettlebell Workouts

This past week was crazy busy, but now that I've got a little bit of time, there's two quick workouts to share!  One was indoors, the other outdoors, but both were fun in their own way and combined strength elements with a little bit of HIIT too. I've continued to enjoy using the fan bike for 8 all out sets of 20 seconds on, 10 seconds rest at the end of workouts. More about that near the end of this previous post.

For the first short workout, I'd been meaning to spend more "quality time" with a pair of 20kg kettlebells, so the workout is essentially centered around them. I find that getting in a fair amount of reps of standard presses with a 20kg kettlebell seems to really help my 24kg press and beyond. I need to get back into pressing the 28kg to be honest... I haven't tried in a while but I'm sure it's still fairly close if it isn't already there at least for one on a good day.

So, after a joint mobility warmup (very similar to the one included in my little eBook of random workouts I led in NYC last year) I continued the warm up with a bodyweight get-up on each side immediately followed with a single 20kg kettlebell get-up on each side. Get-ups are not only awesome to include in workouts, but I like to add a couple as part of a warm-up to "get everything working together" for lack of a better term.

How to Workout with Kettlebells and Do Laundry at the Same Time

The following situation has the potential to cause the following: a fast, challenging workout and a clean load of laundry (I'd recommend putting at least one towel in there so you have a warm fluffy towel for a post workout shower). I really hate chores, but I like to workout... and both need to be done regularly... here's an example of how both can get done at the same time!

Short Kettlebell workout for laundry time

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:

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(Including but not limited to...)
1. Oh, Florida! Craig Pittman
2. The Cat from Hue: A Vietnam War Story John Laurence
3. On Camera Coach Karin M. Reed


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10% Happier Dan Harris

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