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RKC Classic Kettlebells

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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

Another Delivery From Space Girl Organics, What is a Kiwi Berry, and a Simple Intense Workout

MMMMMMMM Wednesdays are delicious! Thanks to Space Girl Organics! Here's what arrived today and if you are curious as to what a "kiwi berry" is, that is explained in detail (with two of them cut in half as well)

What do I plan to do with all these vegetables? I tell you exactly what in the video above!  The recipes mentioned are listed below -- along with a fun little workout too...

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:

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