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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  :)

intermediate

Fun Calisthenics Grip Training Challenges!!

Honored to be on the PCC Blog again today! :) Grip Strength for Greater Triumphs is my 16th post over there, and it's still always exciting.  If you are visiting because of that post, then thank you very much for clicking though.  There's a video below that demonstrates a drill that I hinted about in the blog post.  It's a fun way to add a little bit extra grip and coordination challenge into a pull-up training session or a circuit.

The idea below is best if you're already able to do 5-6 solid pull-ups as the "hard part" is more jumping up and negotiating the unusual grip, and switching around.  You'll also notice that the side NOT holding on to the towel will pull harder.  If you're working toward a one arm chin up, you can also add this drill into your training (using a chin up grip) and then over time grab the towel lower and lower with one hand. It gets much more difficult VERY quickly... we could even say exponentially more difficult if you have a longer towel!

Revenge of the Franken-Workout!!

Revenge of the Franken-Workout

These past couple of weeks there have been a number of really cool ideas out there in the kettlebell and advanced fitness world. These combined with the need of the kettlebell small group to work on technique inspired me to create this intermediate-level full body kettlebell workout with a middle portion that focuses on fine tuning technique for kettlebell swings and snatches.  There's some extra stuff added in to make this a full body workout including an "extra credit" mini circuit at the end.

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).

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:

Ab-Focused Kettlebell Workout - Home Edition and an Unusual Shake Recipe: Bloodthirsty Goji Dragon!

I've had a lot of requests for home workouts from various clients, friends, and kettlebell small group participants for when either I'm out of town, or they're on vacation, or when schedules just don't work.   The following is a simple favorite that doesn't take much "brain power" but will remind you just how much kettlebell swings involve the abs when done correctly.   A moderate to heavy kettlebell works great for this - be safe and use good judgement as always.   This is a good one to take to the park or the beach - all you need is a kettlebell and a mat of some kind, though I've been known to flop down on pavement on occasion too.   More than just aesthetics - working on our abdominals helps to protect our backs not only during training

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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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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...