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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

Woozy Caveman Wednesday... Simple Does NOT Equal Easy

Brutal heat and humidity today.... a few participants left looking like we'd had a water balloon fight and not a workout....  I'm serious.

Begin with a joint mobility warmup - ours uses a lot of the great drills from Super Joints.

Use a kettlebell that's heaver (a little or a lot!) than your usual :)

First circuit - Repeat 3 times

  • 20 2 hand kettlebell swings
  • 10 rows right, 10 rows left
  • 20 2 hand kettlebell swings
  • 10 rows right, 10 rows left
  • Group A: 30 sec plank; Group B: 30 sec L-Sit (use handles of 2 large matched kettlebells)
  • Group A: 30 sec held L-Sit; Group B: 30 sec plank

Part 2 (still using heavier kettlebell)

The Hanging Gardens of Babylon Workout

It had been a drizzly, booming in the distance messy rainy day - but the Winter Park small group was not to be deterred.  Instead of our accustomed field, or the dismal and occasionally very greasy parking structure, I opted to surprise them a little by moving our workout to the left half of the rock garden under the building.  You can't tell from the photo - it was much lighter and brighter out during our workout - but there is a nice wide concrete walkway behind it - that NO ONE seems to ever use.   So we did.

Monday Mayhem Kettlebell Circuits

Choose moderate to heavy kettlebells for these circuits - being sure that the renegade rows are performed with heavier kettlebells because of their larger bases (this keeps you more stable) be sure to perform these on solid level ground.  These circuits are great opportunities to fine tune your

Do your usual joint mobility warm up, a few warm up swings and then.......

 

Three Rounds:

  • 15 Double Kettlebell Swings
  • 5 Double Kettlebell Clean and Presses
  • Renegade Rows with Pushups - Row Right 5, 5 Push ups, Row Left 5
  • 5 Double Kettlebell front squats

 

Intermission! 3 Get Ups per side - practice slowly and with the strictest of form

 

"Bikini" workout - its in 2 pieces - get it?!

Now that I have your attention... hahaha.   Simply called because the workout was broken up into two small pieces to fit a crazy schedule - I do this a lot actually - some days so much so that it becomes more a GTG (Grease the Groove - more on this concept later).  Anyhow here's what happened:

Using your accustomed kettlebell for snatching - OR if you have something a little too light, do this for time - maintaining your proper form of course (or it doesn't count!!!!!).  If you have something a little heavier than normal, take necessary breaks.

Remember your joint mobility warm up then...

Stack Attack!

Here's another variation on a kettlebell stacking workout - though there are a few different drills for variety, I also chose these particular exercises to not overwork my kettlebell group on some exercises we had really hammered the previous session.  A more traditional approach can be seen here: another stacked timed sets workout

Stacking workouts are great ways to really ramp up the intensity of a workout - make sure you take rests where needed, but be sure to also do your best.  Choose a moderate weight kettlebell for this workout, beginners will need to rest more - no big deal!

30 seconds rest

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