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RKC Classic Kettlebells

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Kettlebell swings

Mega-Swing Monday: A Kettlebell Workout and Swing Practice

Mega Mondaaaaaayyyyy or something like that!   This workout is a good example of how you can make a workout out of "just a bunch of kettlebell swings" without it being boring.  Personally I don't find swings to be at all boring, but I'm thinking about each and every rep.  You should be too.

This is an intermediate-advanced sort of thing so, don't dive into it if you're not ready.   Practicing swings at a moderate weight is still totally effective.   BUT here's how we mixed it up today!

Simplicity Workout

Monday I decided to give the beginners group a mini intro to the much beloved or hated (depends on the day and who you are...?!) Sissy Challenge.  They went on the moderate/light sized kettlebell side of things, but if you want to ramp up the "fun" use a heavy kettlebell for this one:

 

Start with your favorite Joint Mobility warm up exercises-

We then continued with the new form of the quick kettlebell warm up from strength coach and good friend Tim Shuman, RKC2:

  • 10 deadlifts, 10 swings

This also allowed me to do some minor form correction and a little "ok, I see we forgot a couple things over the weekend" review.

Leg Attack! Workout with Kettlebell and Sandbag

Lots of fun in the car port of pain today - keeping out of the rain and getting a whole lot of work done...

Choose a moderate to heavy kettlebell (everyone had several to choose from, and made weight adjustments as necessary during the workout), and if possible, at least a 20lb sandbag.   We used the nice little handmade ones I have - they're triple stitched and made to be abused.  Which they were.  Some of the participants seemed to enjoy throwing them on the ground for some reason. Hmmmm.

Start with your joint mobility warm up, and 20-40 two hand swings or a short jog.

Then its time for....   a little bit of stacking workout fun:

Variation on Program Minimum

We have more beginners at the Friday 6pm class here in Winter Park, so its a great day to focus on the basics (which is really something on which EVERYONE should be focusing).  Since everyone could stand to review and continue to progress with their basic kettlebell swing and get up, I designed a very basic plan using a variation of the Enter the Kettlebell program minimum as presented by Dan John on a forum (will try to remember which one!).  Here's what we did:

 

Joint Mobility Warm Up then....

In 10 minutes as many rounds as possible with PERFECT form, or striving towards it - this is never a race:

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.
 

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!

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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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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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Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

Thrive Market awesome offer!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.