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RKC Classic Kettlebells

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He called it "Woozy Wednesday"

My kettlebell small group members are a lot of fun, and one of them in particular seems to have a knack for coming up with little slogans.   Yesterday's workout was hince named for the day of the week, which will forever be known as "Woozy Wednesday" because well - some of them got a bit woozy and had to walk it off from time to time.   No cookies were chucked thankfully.

Want to get woozy yourself?

Warm up with joint mobility - then....  taking breaks as needed see how quickly (but with strict correct form!) you can do the following:

  • 50 kettlebell swings
  • 50 burpees
  • 40 kettlebell swings
  • 30 "spiderman" push ups
  • 30 kettlebell swings
  • 20 kettlebell snatches (10 per side, or 20 per side if you are motivated - this was in there mainly to keep this movement in practice for the group)
  • 20 kettlebell swings
  • 10 kettlebell military presses per side

After a very brief break we did a few abdominal exercises since SOME participants were not standing up to the tough love... remember... every time you even TOUCH a kettlebell those abs need to be tight - protect the back.   If I chop your tummy during a swing it shouldn't be all soft!

3 sets of 10 kettlebell sit ups, then

  • 30 seconds plank with the right arm off the ground
  • 30 seconds plank with  the left arm off the ground
  • 30 seconds plank with the right foot off the ground
  • 30 seconds plank with the left food off the ground
  • 45 seconds Russian twist

Repeat as necessary for time or to really really help remember where your abdominal muscles are and how to active them :)

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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Official GiryaGirl.com shirts for everyone!  Tell the world what site is your SECRET WEAPON for kettlebell training, recipes, reviews and more.  Tons of options and you don't have to choose black...

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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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What I'm Reading

(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


(Audible Listening)
33 Strategies of War Robert Greene


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