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RKC Classic Kettlebells

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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

The 2014 Send Off New Year's Eve Workout...

20kg and 14kg kettlebells for New Year's Eve 2014 Send-off workout

This was a ton of fun, and plenty challenging.  I designed this for one of my workout partners and I, she's recently discovered that she can press the 14kg kettlebell, so here's what we did.  Taking only a single 14kg and 20kg kettlebell out to the park with the promise to "share" made things interesting (especially for me, since I ended up with the 20kg fairly often).  For the first two items of the circuit below, we just changed the order - one person was doing swings with the 20kg while the other was doing snatches (or one arm swings) with the 14kg kettlebell.   If it's just one person, obviously you won't need to do that.  The "2014" kettlebell sizes are perfect for intermediate/advanced women (the 14kg kettlebell is what I would use in an RKC test for example) with a strength emphasis - though they may be appropriate for many men as well - rest when needed... we staggered around a little while inventing new words a few times...

The Scorcher: a Kettlebell and Bodyweight Workout

For whatever reason it seemed like we all had a bit of extra energy to burn off this week, so I planned a real fun one.  Part challenge, part skills, part mobility, with a little extra dose of extreme cardio (it is if the kettlebell swings are heavy enough).  I am super proud to report that my little band of kettlebell buddies are so advanced at this point that everyone who showed up on Tuesday did their heavy swings with the 32kg. And we ONLY do legit swings on my watch, so the amount of sheer power generated by this small training group is very off the charts.

Kettlebell Circuit Workout - Kinda Oldschool Style

This past Thursday we revisted a new version of an older workout on this site.  In the course of assessing what needs to be upgraded on here (don't worry this is only going to ADD to the experience, not subtract from it), I've been having fun looking at a lot of the older content, seeing what needs to be updated etc.  Also, after finding out that over 1/3 of you read or visit the site via mobile devices (phones and tablets) I'm taking that into account for the next rendition of GiryaGirl.com ! :) It's pretty exciting stuff, and I've been having a lot of fun picking some of the best minds in the business about this--from the nerd and coding side... there's a lot that's different about this site from the architecture side than most "fitness blogs" out there, and the new version will be a much greater expression of the immense power lurking "under the hood" so to speak.

Anyway this quasi-vintage number has been updated to suit a mixed-levels (intermediate-advanced) while keeping timed sets.  How we use timed sets = getting quality reps in, while we all finish sets at the same time as a group.   This is especially good for mixed levels as no one gets left behind and no one gets ahead (and bored).  This workout does well with 2 kettlebells, one a little lighter (for halos, crush curls etc) and a moderately heavier one for swings and goblet squats... 

Fry the Abs on Friday - a Kettlebell and Friends Workout

I'm still working on the review of Convict Conditioning 2 that I wanted to post last night, except that I of course got sucked back into the book when I was referencing specific parts for the review and ended up just reading it all over again.   Did I mention it's really good?   Anyway..... in celebration of doing clutch flags in the the park yesterday, I made a fun Friday circuit workout with a little bit of focus on the lateral chain.  

Always start with joint mobility - In addtion to the moves in Super Joints, I really like the warm up sequence in the HKC manual - and will be further reviewing that over the weekend.

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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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.