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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

Backyard Shoulder Mobility and Generalized Kettlebell Mini Workout

After seeing Ryan Pitts wield that crazy Leviathan Mace yesterday I knew that I'd have to get in at least a little mace work today. I also needed to work on my shoulders some too after a 10 round wicked pairing of heavy kettlebell swings and pullups (among other things... I need to share that workout with you this week...) the other day.  The weather was so nice that I decided to try out this particular tree branch that seemed perfect for ring training--and it was!  So I headed to the backyard with my Stronger Grip short mace, a very inexpensive set of gymnastic rings, a standard wood dowel, and a 24kg kettlebell...
Intermediate Gymnastic Rings Strength Drill Adrienne Harvey GiryaGirl.com
So, the mobility sequence was as follows (or just watch the video below which I scraped from Facebook Live--it's live, it's real, and of course in the middle of it the neighbor decides its time to get wacky with what sounds like a circular saw).

I did three rounds of the following:

The "Half and Half" Kettlebell Workout

I have a real love of heavy single kettlebell swings, especially in sets of 10. That rep range really lets me focus on the form and generate as much power as I can, then the set ends before anything has the chance to get weird. For this reason I really love this rep range for advanced beginners or even intermediate folks for regular swings, they don't have time to let a bad habit sneak in, and plenty of great quality reps get in their memory banks. So, if the kettlebells are properly chosen there's plenty of opportunity to get some near maximal moments in this simple workout. Especially when going for 10 rounds....  That being said, when I did this with a workout partner, I brought out a selection of kettlebells in case we wanted to swap heavier or lighter.  So, in addition to the 32kg kettlebell and pair of 16kg kettlebells mentioned in the example workout, I had a 24kg and a pair of 12kg, a 20kg, and a pair of 10kg. Yes, I have quite the collection... I now have enough kettlebells to open my own gym, or lead a pretty decent sized group class of men and women of various fitness levels... (yes, that's foreshadowing...)
 

The Half N Half Kettlebell Workout

Other things to consider when choosing your kettlebells for this workout: if you go lighter, then really focus on your skills, making every rep super perfect while minimizing rest/breaks.

A Mind Bender Workout for Cardio, Strength, Power, and Grit

So, I have a weird habit of taking on (or creating) a smaller project to break up a larger project. It means I basically do "work" as a "break" and is part of the reason I get a lot of various things done in a small amount of time. Many years ago I discovered that I don't so much need or want a "break", it's more that I need a change of subject. A mental flavor changer...* One such project I have right now is for a friend who is very gifted with the tough love and real world motivation. This project has had a very welcome side effect of being very motivating.

Real workouts ain't purty. That's right, folks, workout photos aren't always pretty.

Now, I'm a self-starter, always have been, but we can all use some help. This has inspired me to get a little more organized. At the same time I'd been listening to James Altucher's The Choose Yourself Guide to Wealth on Audible (here's a free trial and two free audiobooks)... so it all kind of converged over the holiday weekend. I like that book because it seems to support some of my odd behaviors and life choices. That's nice for a change.

Anyway, after eating not one but TWO slices of my friend's gluten free (but not free of anything else) delicious peanut butter pie on Christmas, along with a whole lot of leg of lamb and smoked turkey, I really felt like I needed to get out and put those calories to work the next day.  I also wanted to mess with my own head.

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

Quick Kettlebell Workout, How to Assemble the Dragon Door Bodyweight Master Pull Up Bar, and More Exercise Ideas

Realized that I should probably space out the podcasts for you! There's two more episodes on the way soon, but in the mean time, I wanted to share a short workout (or what could be the meat and potatoes part of a session) I did last night.

GiryaGirl Blog - Kettlebell workout and how to assemble the Dragon Door Bodyweight Master Free Standing Pull Up Bar

I had limited time because of a bunch of computer related tasks and more importantly a friend was coming over to walk her puppies around my neighborhood (long story, but my neighborhood is way more fun).

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100+ Workouts!


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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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