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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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kettlebell workout

The Power of Working on the Kettlebell Basics, a Workout and a Video (mostly about food)

Before leaving for NJ/NY last week to train with Master RKC Phil Ross, I wanted to make sure to make the absolute most of the training time up there, so over the past few weeks I had ramped up both my strength endurance activities, as well as generally the high intensity cardio (heavy swings, sprawls*, Ultimate Sandbag drills like rotational lunges, and things that nearly have me falling on my face like a whole bunch of kettlebell snatches then a quick lap around a track x4 etc).

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.

Pushmi-Pullyu Workout for Kettlebells and Bodyweight Exercises

Pushmi-Pullyu kettlebell and bodyweight workout

This wasn't just an excuse to make a silly graphic, I promise.

Forgot to share this one from a recent advanced fun session -- we did this one with fairly heavy kettlebells, but never compromising form. 

We started with a Primal Move warm up then went through the Trifecta from Paul Wade (good stuff -- bridge, l-sit, twist). Did a quick 20 swings with a moderate sized kettlebell the proceeded with 5 rounds of this interesting combo, resting as necessary:

  • 3 dead hang pull ups immediately followed by 3 per side kettlebell military presses

A Sunday Funday Workout Outdoors with Kettlebells, Ultimate Sandbags, and a NEW? Ab exercise (with Video)

After doing a whole lot of computer-based work this past weekend, on it was time to catch up with a little Sunday Funday type workout.   It was going to be fairly advanced, but that's not a bad thing...

After a Primal Move warmup we got right into it by setting a timer for 5 minutes and grabbing the appropriate kettlebell for the RKC kettlebell snatch test-- 100 snatches in 5 minutes... check out the particulars for the updated RKC testing requirements.  It's fun to remember years ago being really nervous about the test, and thinking about how much steady progress I've made since then, even when I weighed into the smallest class, I would completely stress out about the test using the 12kg.  That's not to say that the test is not formidable in any way, because it is... a hand switch could go wrong, or nerves could get you, it's always best to be prepared, and not to underestimate it, but it no longer freaks me out like it used to.   It's also good to know that I can do it with the correct kettlebell for my weight class now (14kg) as essentially an--admittedly intense--"warm up".

Following that exercise in sweat (this is Florida after all) we got out the Ultimate Sandbags and worked through some basics with the somewhat light "Power" bags to get in the right frame of mind:

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... 

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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(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


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33 Strategies of War Robert Greene


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