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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  :)

kettlebell workout

100 Little Things Kettlebell OODA Loop Workout, Neuro-Grip Challenge is in Paperback!

100 Little Things OODA Loop Inspired Kettlebell Workout

First off, this is going to be brief. It's one of those weeks. And with the PCC in NYC coming up this weekend I've got quite a lot of stuff to finish up before heading up there.  But I've been sitting on this OODA loop workout for too long, and want to share at least the basics of it with you. It's from a strategy portion of an upcoming project that I'm finishing, so putting it here will serve a dual purpose.

Short On Time But Craving Power: The Joy of 10-Round Simple Workouts

This week I created two different "10 round" workouts for two different people--at two different levels and who have different sets of challenges. Then of course after seeing how well they both did, and while remembering how much fun I have with these types of things, I had to do one too!

GiryaGirl.com power workout kettlebells, tire flips, push-ups

10 round workouts are a funny thing, and I like them a lot. Completing them results in both a good use of time and a sense of accomplishment. While not everyone is ready to do them, they're great to use for intermediate to advanced students/small groups/classes. For those still building up their capacity for intensity, endurance and power generation, going for 5 rounds and then a rest before either continuing or moving on to something else can also be extremely effective.

The other day, as evidenced in the video below, I was attempting to do a couple of things. I wanted to work out but was short on time, wanted to try livestreaming from the backyard again, and really wanted to make sure I had a good appetite for dinner. A 10 round workout is fantastic for that.

Descending Ladder Kettlebell and Sandbag Burpees Workout With How-To Video

Originally I wrote a version of this sandbag and kettlebell workout for one of my very fit clients. Halfway through her session, I realized I was envious and would be doing a version of it myself that very evening!

Descending Ladder Workout with Kettlebells and Sandbag Burpees!

Descending ladder workouts are a lot of fun AND they let you get in a ton of high quality, strict form reps. When I write a descending ladder workout for someone, or for myself, I choose a rep range that allows me to perform each with precision, even if the last few get a little challenging. The idea is that since each round drops off either one or two reps, you never get to the point where you're sacrificing good form just to get in the numbers.

An Under 25 Minute Stacking Kettlebell Workout! Intermediate Level

Sub 25 Minute Stacking Kettlebell Workout on GiryaGirl.com

There's always a few interesting moments in a stacking workout - the first is usually a false sense of security, or the quickly fleeting thought that you might have chosen a kettlebell that's a little too light. Cherish these moments, because a few minutes (or for some, seconds) that same kettlebell may feel mysteriously waaay heavier.

Because I wanted to go straight though, and because recent Dan John articles have inspired me to think up more "one kettlebell workouts" I ended up doing the workout below with the kettlebell I would use for the RKC Snatch Test, the 14kg kettlebell - that is unless I hit another bogo sushi night with the neighbors then I might need to start using the 16kg. But with a stacking workout, when in doubt, go light!

The Neuro-Grips Ebook is LIVE, a Workout, and a Preview of Drone Racing in Oregon

Jon Bruney's New eBook is OUT!

SO psyched that the ebook version of Jon Bruney's new title, The Neuro-Grip Challenge is available! (Paperback is supposed to be ready in about six weeks.) The two images above are just a couple from many cool shots that will give you all kinds of interesting exercise ideas... you should see the stuff that Rob Miller is doing in the book, too! Nearly gravity defying! 

You'll also notice that along with the new info on the Neuro-Grip Challenge eBook page, there are new photos on the Neuro-Grips page too and some of those are crazy fun as well. What I like most about the book is that Jon Bruney drills down into very useful wrist strength and mobility drills that are useful for all skill levels.  Though the exercises in the book get super difficult, they also start from the very beginning, something I've always loved about the approach in Convict Conditioning.

So, in honor of the ebook release, here's an intermediate/advanced kettlebell workout that includes a little bit of Neuro-Grip time! Below the workout is a video showing another fun but pretty difficult Neuro-Grip drill that shows you don't just have to do push-ups (which you may have gathered from the photos at the beginning of this post).

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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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2. The Cat from Hue: A Vietnam War Story John Laurence
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10% Happier Dan Harris

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