Weekend Daily RAW: 3/30 or 3/31

Greetings, RAW Lifters:

If you haven't tried the 20/10 workout format yet for a routine, here is a quick little workout you can do with some of the most basic exercises you have probably done currently or in the past. 

When I structure some of these routines for my track athletes to do at the end of a run, I try to keep it based on movements and regions of the body.

Squatting - lower
Pushing - upper
Lunging - lower
Bending - core
Twisting - core
Pulling - upper - (if available to do, such as pull-ups, rows, band pulls, etc)
or... a total body 'finisher' type exercise, like Total Body Extensions or a jumping exercise

Some examples are:

1 minute each exercise
Bodyweight Squats: 20/10 x 2
Push-Ups: 20/10 x 2
Lunges: 20/10 x 2, do one 20/10 set per side
Mountain Climbers: 20/10 x 2
Standing Twists: (stand up, take opposite elbow to opposite knee, alternating sides) 20/10 x 2
Band Rows: 20/10 x 2  (or sub with a Total Body Extension)

This is a 6 minute routine, 2x is only 12 minutes of time.
You could do 4 rounds of 20/10 for 2 minutes per exercise to also make this a slightly more challenging 12 minute routine.

I am a trainer & coach, but even now & then, I like to do what other trainers have already done for me with ready-to-go workouts.  That's why I like Craig Ballantyne's Home Workout Revolution series, which I've already downloaded about 12 videos of his 20/10 series alone and put them on DVD. 

Just today, I needed a break from running and opted for his 15 Minute Bodyweight Punisher routine, followed up immediately with one of his 10 Minute routines.

I'm going to make a comparison here: You may have heard of another 10 minute routine program out there, advertised on TV and elsewhere.  I have that program myself, including its deluxe routines.  One of the problems I had with that is that its a lot of band exercises, one after another, and it lasts actually about 15 minutes per routine instead of 10 minutes. CB's routines are set for exactly as they are planned: if its 10 minutes, the workout is 10 minutes, not 15. Plus, everything is bodyweight based with the 20-10 routines, with the option of doing some pulling exercises with bands, TRX/suspension handles, or dumbbells if you wanted to. With the other 10 minute routine, its a mix of a couple exercise actions, done for a minute straight, with little rest between the minute circuits.  At least with 20/10, you get a 2 to 1 work to rest ratio already built into it. Those little 10 second breaks really help and allow you to get more quality work in, in my opinion.

The sad thing is, even when I sold that 10 Minute program before, It cost me over $120 even with my 'discount' offer as a seller, and I only got about 15 workouts out of it. 

In comparison, I bought CB's Home Workout Revolution package for $47, getting access to over 50 videos, plus more that he has now added since its creation.  I bought a pack of DVD's for under $10 to burn the videos on my computer to DVD... so for less than half the cost of the other program, I have over 4x the number of workouts.

Yes, I'm selling this program...but I'm telling you honestly, this is perhaps one of the best fitness training program packages you can get for your dollar. 

Check it out here: http://tinyurl.com/cbhwrevsale for his main page.  He also has a free video of the 12 minute routine you can follow along at home, right here too: http://tinyurl.com/asaphwrev

Also, don't forget to check out Mike Whitfield's "Workout Finishers 2.0" launch, which is in its LAST DAY at $27 off the retail price.  Give that a serious look today, before the price goes up: http://tinyurl.com/asapwof2

All these routines make for a great selection on your interval days between the RABC workouts given here and in the RABC Manual. As your RABC Coach, I strongly recommend them as some great routines to do!

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak