Greetings RAW Warriors,
Here's today's Daily RAW for tomorrow:
Deadlifts or Squats: 5 x 3
Bench Press: 5 x 3
All-Star Sit-Ups: 3 x 5
2 Minute Warning: 30 seconds each
Alternating Lunges
Push-Ups
Side to Side Hops
Total Body Extensions
Today's FitRanX Routine:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Bridge x8
2. Side Plank x8
3. Bear Crawl x8
4. Stationary Lunge x8
5. Lying Knee Tucks x8
6. Total Body Extension x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Switch Lunge x8
2. Plank Walk Up x8
3. Wounded Bear Crawl x8 (Only use one back leg)
4. Rolling T's w/ Push-Ups x8
5. Lying Knee Tucks x8
6. Skater Hops x8 (hold something heavy in both hands)
TESTING DAY is arriving shortly. Friday/Saturday should be the day you look at for testing. I will still provide FitRanX workouts for Thurs/Fri/Sat this week and give some lighter interval options as well. Take a day of rest if you need to.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Tuesday, April 30, 2013
Monday, April 29, 2013
Daily RAW: 4/30/13
Greetings RAW Warriors,
Today's Daily RAW is an interval day. The FitRanx routines fit right into that mold.
FitRanX BW Workout of the Day:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Row x8
2. Crunch w/ Feet Elevated x8
3. Split Shuffle x8
4. Prisoner Squat x8
5. Leg Lifts x8
6. Squat Thrust x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Spiderman Push-Ups x8
2. Inchworm x8
3. Split Shuffle x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Squat Thrust x8
Here is another one: BKB style - bands, kettlebells, and bodyweight.
Tabata style 20-10 fashion
1. Band Presses x 2
2. Kettlebell Swings x 2
3. BW Squats x 2
Rest 30 seconds
4. Band Pulls x 2
5. Kettlebell Swings x 2
6. BW Lunges x 2
Rest 30 seconds
7. Band Twists x 2
8. Kettlebell Swings x 2
9. Spiderman Climbs x 2
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Daily RAW is an interval day. The FitRanx routines fit right into that mold.
FitRanX BW Workout of the Day:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Row x8
2. Crunch w/ Feet Elevated x8
3. Split Shuffle x8
4. Prisoner Squat x8
5. Leg Lifts x8
6. Squat Thrust x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Spiderman Push-Ups x8
2. Inchworm x8
3. Split Shuffle x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Squat Thrust x8
Here is another one: BKB style - bands, kettlebells, and bodyweight.
Tabata style 20-10 fashion
1. Band Presses x 2
2. Kettlebell Swings x 2
3. BW Squats x 2
Rest 30 seconds
4. Band Pulls x 2
5. Kettlebell Swings x 2
6. BW Lunges x 2
Rest 30 seconds
7. Band Twists x 2
8. Kettlebell Swings x 2
9. Spiderman Climbs x 2
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, April 28, 2013
Daily RAW: 4/29/13 and...cookbooks.
Greetings RAW Warriors,
We are heading into another final week of another phase, this time into the 5 sets of 3 range of the RABC Plan. At the end of this coming week, you should be able to test out again and see where you are at.
Let's get going....
Daily RAW: 4/29/13
Deadlifts: 5 x 3
Bench Press: 5 x 3
Windmills: 3 x 5 per side
3 Minute Warning: 20/10 style
BW Squats
Push-Ups
Total Body Extensions
BW Squats
Push-Ups
Total Body Extensions
--------------------
Additional Ranting/Thoughts/Tips/ETC
As I have created some Kindle guides over the past year, I am looking at what people really like out of my guides. The easiest path to this answer is usually looking at sales of my guides, where they rank in their categories, and reviews of some of them. I know some guides have not been very well liked by some, but as I've learned, you can't make everyone happy. For example, I could read a guide on CrossFit and even if it was very persuasive, I still probably wouldn't care for it, because overall I think CrossFit is one of the most unsafe excuses of exercise programming out there. So, if people read my guides and don't like it because they like another method or way of doing things, so be it. I have received nice reviews for other guides and continue to sell them, so something must be right on that end.
Overall, the biggest selling guides for me have been Just The Workouts, No More Crushers, Just The Chart (kind of goes hand-in-hand with JTW, of course), The Acceleration Code, and just recently, Just Swing It! has developed a nice pace just 2 weeks out of the gate so far. I think when it comes down to it, people looking for training information are looking for programs, principles behind the programs, and they take it from there. I liken it to people who collect cookbooks and most likely have a handful of recipes for chocolate chip cookies or brownies from all of those cookbooks. I see this in just my little side hobby of making rice crispy treats with cereal. From marshmallow bags to cereal boxes, I have found varying measurements of each item to all make the same thing, even experimenting on my own with it. In the end, it all ends up making a rice crispy treat but the tastes might differ (especially if its margarine vs butter, and even certain types of butter make it taste better too). All in all, I think my guides can be like a series of cookbooks where you find the right recipe for what you are looking for.
Every day that I post here, its like adding a new recipe to the cookbook of this blog. You might find something worth your while, that makes a positive change in your routine and delivers results better for you. A case in point with me is the Home Workout Revolution series that I personally fit in and also have reconfigured for my track athletes. Instead of a 12-20 minute routine to do, we may only do a 6-8 minute routine following the same 20-10 workout patterns. Instead of for 2 minutes per exercise, I only use 1 minute worth for some basic movements. The 20-10 work/rest format remains the same, but the focus is condensed to a few exercises to perform after our main running workout for practice. I don't take the entire program/workout from HWR and copy it over to my own, I take the principles behind it and make it work for my situation at hand.
So, whether its the sets/reps scheme you take, The daily FitRanX routines, or the 2 & 3 Minute Warnings to add to your routines, I hope this blog is helping you.
Okay, enough talking, time to start cooking...
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
We are heading into another final week of another phase, this time into the 5 sets of 3 range of the RABC Plan. At the end of this coming week, you should be able to test out again and see where you are at.
Let's get going....
Daily RAW: 4/29/13
Deadlifts: 5 x 3
Bench Press: 5 x 3
Windmills: 3 x 5 per side
3 Minute Warning: 20/10 style
BW Squats
Push-Ups
Total Body Extensions
BW Squats
Push-Ups
Total Body Extensions
--------------------
Additional Ranting/Thoughts/Tips/ETC
As I have created some Kindle guides over the past year, I am looking at what people really like out of my guides. The easiest path to this answer is usually looking at sales of my guides, where they rank in their categories, and reviews of some of them. I know some guides have not been very well liked by some, but as I've learned, you can't make everyone happy. For example, I could read a guide on CrossFit and even if it was very persuasive, I still probably wouldn't care for it, because overall I think CrossFit is one of the most unsafe excuses of exercise programming out there. So, if people read my guides and don't like it because they like another method or way of doing things, so be it. I have received nice reviews for other guides and continue to sell them, so something must be right on that end.
Overall, the biggest selling guides for me have been Just The Workouts, No More Crushers, Just The Chart (kind of goes hand-in-hand with JTW, of course), The Acceleration Code, and just recently, Just Swing It! has developed a nice pace just 2 weeks out of the gate so far. I think when it comes down to it, people looking for training information are looking for programs, principles behind the programs, and they take it from there. I liken it to people who collect cookbooks and most likely have a handful of recipes for chocolate chip cookies or brownies from all of those cookbooks. I see this in just my little side hobby of making rice crispy treats with cereal. From marshmallow bags to cereal boxes, I have found varying measurements of each item to all make the same thing, even experimenting on my own with it. In the end, it all ends up making a rice crispy treat but the tastes might differ (especially if its margarine vs butter, and even certain types of butter make it taste better too). All in all, I think my guides can be like a series of cookbooks where you find the right recipe for what you are looking for.
Every day that I post here, its like adding a new recipe to the cookbook of this blog. You might find something worth your while, that makes a positive change in your routine and delivers results better for you. A case in point with me is the Home Workout Revolution series that I personally fit in and also have reconfigured for my track athletes. Instead of a 12-20 minute routine to do, we may only do a 6-8 minute routine following the same 20-10 workout patterns. Instead of for 2 minutes per exercise, I only use 1 minute worth for some basic movements. The 20-10 work/rest format remains the same, but the focus is condensed to a few exercises to perform after our main running workout for practice. I don't take the entire program/workout from HWR and copy it over to my own, I take the principles behind it and make it work for my situation at hand.
So, whether its the sets/reps scheme you take, The daily FitRanX routines, or the 2 & 3 Minute Warnings to add to your routines, I hope this blog is helping you.
Okay, enough talking, time to start cooking...
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Saturday, April 27, 2013
Daily RAW: FitRanX Routine
Greetings RAW Warriors,
It was a wild day yesterday for me, as I had about 4.5 hours of driving, mixed in with a 7 hour track meet...plus an appointment in the morning that was an hour long. But I still found time for working out! I used the power of 20-10 intervals to my advantage and got in a 16 minute routine early in the morning. The 20-10 style of Tabata's really pays off, and I am glad I will be starting the FitRanX programs soon, which takes advantage of the Tabata protocol method to a T.
Speaking of which, here is today's FitRanX Routine:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Squat x8
2. Penguin Crunch x8
3. X-Body Mountain Climber x8
4. Reverse Lunge x4 on each side
5. Bicycle Crunches x8
6. Skater Hops x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Alternating Reverse Lunges x8
2. Plank w/ Alternating Foot Lift x8
3. Frog Leap and Squat Thrust x8
4. Close Grip Push-Up x8
5. Bicycle Crunches x8
6. Side to Side Jump x8
Want more intervals? Here's a quick 12 minute one:
BW Squats: 4 rounds of 20-10
Push-Ups: 4 rounds
Stationary Lunges: 4 rounds, switch stance each round
Band Rows: 4 rounds
Band Lunge & Press: 4 rounds - Lunge first, then do a chest press with the band
Leg Lifts or a Hanging Knee Raise: 4 rounds
When in doubt, pick an exercise for each of the following: Squat, Push, Lunge, Pull, Bend, Twist. Do 2 minute rounds of 20-10 for each. Bodyweight exercises & band exercises with a door attachment work great for this. If I am in a time crunch or need like I was yesterday, I needed a short, brief workout to fit in my morning. The 20-10 style keeps it simple, focused, short, and to the point.
Keep that in mind the next time you need a solid workout in a short time frame.
For the greatest collection on the internet for 20-10 workouts, you should really invest in the Home Workout Revolution package. Check it out at http://tinyurl.com/cbhwrevsale
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
It was a wild day yesterday for me, as I had about 4.5 hours of driving, mixed in with a 7 hour track meet...plus an appointment in the morning that was an hour long. But I still found time for working out! I used the power of 20-10 intervals to my advantage and got in a 16 minute routine early in the morning. The 20-10 style of Tabata's really pays off, and I am glad I will be starting the FitRanX programs soon, which takes advantage of the Tabata protocol method to a T.
Speaking of which, here is today's FitRanX Routine:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Squat x8
2. Penguin Crunch x8
3. X-Body Mountain Climber x8
4. Reverse Lunge x4 on each side
5. Bicycle Crunches x8
6. Skater Hops x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Alternating Reverse Lunges x8
2. Plank w/ Alternating Foot Lift x8
3. Frog Leap and Squat Thrust x8
4. Close Grip Push-Up x8
5. Bicycle Crunches x8
6. Side to Side Jump x8
Want more intervals? Here's a quick 12 minute one:
BW Squats: 4 rounds of 20-10
Push-Ups: 4 rounds
Stationary Lunges: 4 rounds, switch stance each round
Band Rows: 4 rounds
Band Lunge & Press: 4 rounds - Lunge first, then do a chest press with the band
Leg Lifts or a Hanging Knee Raise: 4 rounds
When in doubt, pick an exercise for each of the following: Squat, Push, Lunge, Pull, Bend, Twist. Do 2 minute rounds of 20-10 for each. Bodyweight exercises & band exercises with a door attachment work great for this. If I am in a time crunch or need like I was yesterday, I needed a short, brief workout to fit in my morning. The 20-10 style keeps it simple, focused, short, and to the point.
Keep that in mind the next time you need a solid workout in a short time frame.
For the greatest collection on the internet for 20-10 workouts, you should really invest in the Home Workout Revolution package. Check it out at http://tinyurl.com/cbhwrevsale
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, April 26, 2013
Just The Workouts: The story behind it & my other Kindle guides
Greetings RAW Warriors,
Just a brief post today about my Kindle guides, and how I've come to create them and sell them the past year.
My first guide was "Back on Track", a guide that takes you through one of my workout-by-workout track seasons for long distance athletes. I am a minimalist when it comes to training programs, meaning I don't do programs of endless miles like some coaches do. Our co-op is pressed for time in our workouts at practice, so I am more concerned with quality of workouts versus the quantity from them. I think its worked pretty well, as we have taken athletes to state the past 2 out of 3 seasons, and came very close last year (.07 seconds close). I used to make e-books and sell those online, but when Kindle guides came about and their self-publishing route with Kindle Direct Publishing, it opened up a whole new avenue to me.
After Back on Track, I created the All-Star Athlete Plan, which was a past PDF guide I made for athletes and also as a bonus guide with my other ebooks.
I then decided to take down two PDF ebooks from my ebook sites and convert them to a 2-in-1 guide called "Just The Workouts", taking out the pictures and just leaving the text and some light descriptions of the exercises. The two guides I chose were "Kettlebolics" and "Indestructible!". Kettlebolics is a guide I made for runners mostly, that incorporated kettlebell power exercises. "Indestructible!" is a guide I made that calls upon a common program I found in HS, 2 colleges, and other gyms I worked in, while taking my journey through sports as an athlete, student trainer, and coach. I found this program 'tucked in the corner of the weight room', so to speak, on the walls of the weight room as a chart of 1 rep maxes and sets/reps to do, plus in many team training guides from the college coaches I worked with. I then found it once again while training other athletes as a speed coach and going over their college or HS's programs they did. So, I said to myself, "Man, this program must be pretty indestructible if it keeps going from place to place like this." Then it hit me: Why not make a guide on the program itself? I have tried to discover its true roots but no one I talk to really knows where it came from. I have a feeling its probably Russian periodization based, and probably has its roots over there. So, in some sense, this is a history search for me personally on the origins of this program.
Nonetheless, my Kindle guide of "Just The Workouts" is my top seller out of all my guides, most months it will equal or be greater than the sales of all the others combined. I think part of why it sells so well is:
1. Its no-fluff. People get tired of seeing different opinions on how to do bench presses, deadlifts, all their variations, etc. After a while, you pick the variation that is best for you, and then you move on. I didn't feel the need to give a few descriptions of bench press alone because if you do a search on bench pressing, its mind-numbing to discover the varying degrees of instructions on it. There are many changes from general training to more specific powerlifting styles. I think most people who are used to doing bench presses have their style and just want the program to follow. Its sort of like running: once you decide your distance, you want the workouts, not guides on how to run with proper form.
2. Its a guide filled with 2 different focuses: classic strength training and also new kettlebell workouts. If you like the classic stuff, the guide is for you. If you like new kettlebell routines, its for you. If you like both, you are happy twice. :)
3. Its pretty cheap: I made all my guides 99 cents now because its an easier selling point and I feel I don't have to make my guides as long as a full-length book. They are GUIDES, not books you'd set on a shelf. They are a quick read and reference on your Kindle readers. This makes it easier to purchase, read, and review and you're only out one dollar. Not a bad price considering a 20 ounce Coke is around $2 today.
All in all, I did make 2 other guides to complement JTW: Just The Chart is just that, a tap & go chart of maximums to have when you do your calculations from JTW. Tap on your 1 rep max in the Table of Contents, then you will get straight to your phases and weights you need for them.
The 2nd guide is of course, the Rats Alley Barbell Club Manual. This takes half of JTW's workout phases, shortens up the workouts, and adds a new Finisher component to the end of the workout. Both of these are great resource guides for setting up your programs, as well as how to do the exercises in the Finishers of 2 & 3 Minute Warnings.
So, there you have it: a brief run-down of some of my top Kindle guides, in case you were curious. My latest addition of "Just Swing It!" has been a surprise, its selling at almost the same rate of Just The Workouts right now on a per-day basis. I think its a good program to look at if you are into the 10,000 Kettlebell Swing Challenge that a lot of KB enthusiasts have taken.
Check out all the guides at http://tinyurl.com/rkofp
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Just a brief post today about my Kindle guides, and how I've come to create them and sell them the past year.
My first guide was "Back on Track", a guide that takes you through one of my workout-by-workout track seasons for long distance athletes. I am a minimalist when it comes to training programs, meaning I don't do programs of endless miles like some coaches do. Our co-op is pressed for time in our workouts at practice, so I am more concerned with quality of workouts versus the quantity from them. I think its worked pretty well, as we have taken athletes to state the past 2 out of 3 seasons, and came very close last year (.07 seconds close). I used to make e-books and sell those online, but when Kindle guides came about and their self-publishing route with Kindle Direct Publishing, it opened up a whole new avenue to me.
After Back on Track, I created the All-Star Athlete Plan, which was a past PDF guide I made for athletes and also as a bonus guide with my other ebooks.
I then decided to take down two PDF ebooks from my ebook sites and convert them to a 2-in-1 guide called "Just The Workouts", taking out the pictures and just leaving the text and some light descriptions of the exercises. The two guides I chose were "Kettlebolics" and "Indestructible!". Kettlebolics is a guide I made for runners mostly, that incorporated kettlebell power exercises. "Indestructible!" is a guide I made that calls upon a common program I found in HS, 2 colleges, and other gyms I worked in, while taking my journey through sports as an athlete, student trainer, and coach. I found this program 'tucked in the corner of the weight room', so to speak, on the walls of the weight room as a chart of 1 rep maxes and sets/reps to do, plus in many team training guides from the college coaches I worked with. I then found it once again while training other athletes as a speed coach and going over their college or HS's programs they did. So, I said to myself, "Man, this program must be pretty indestructible if it keeps going from place to place like this." Then it hit me: Why not make a guide on the program itself? I have tried to discover its true roots but no one I talk to really knows where it came from. I have a feeling its probably Russian periodization based, and probably has its roots over there. So, in some sense, this is a history search for me personally on the origins of this program.
Nonetheless, my Kindle guide of "Just The Workouts" is my top seller out of all my guides, most months it will equal or be greater than the sales of all the others combined. I think part of why it sells so well is:
1. Its no-fluff. People get tired of seeing different opinions on how to do bench presses, deadlifts, all their variations, etc. After a while, you pick the variation that is best for you, and then you move on. I didn't feel the need to give a few descriptions of bench press alone because if you do a search on bench pressing, its mind-numbing to discover the varying degrees of instructions on it. There are many changes from general training to more specific powerlifting styles. I think most people who are used to doing bench presses have their style and just want the program to follow. Its sort of like running: once you decide your distance, you want the workouts, not guides on how to run with proper form.
2. Its a guide filled with 2 different focuses: classic strength training and also new kettlebell workouts. If you like the classic stuff, the guide is for you. If you like new kettlebell routines, its for you. If you like both, you are happy twice. :)
3. Its pretty cheap: I made all my guides 99 cents now because its an easier selling point and I feel I don't have to make my guides as long as a full-length book. They are GUIDES, not books you'd set on a shelf. They are a quick read and reference on your Kindle readers. This makes it easier to purchase, read, and review and you're only out one dollar. Not a bad price considering a 20 ounce Coke is around $2 today.
All in all, I did make 2 other guides to complement JTW: Just The Chart is just that, a tap & go chart of maximums to have when you do your calculations from JTW. Tap on your 1 rep max in the Table of Contents, then you will get straight to your phases and weights you need for them.
The 2nd guide is of course, the Rats Alley Barbell Club Manual. This takes half of JTW's workout phases, shortens up the workouts, and adds a new Finisher component to the end of the workout. Both of these are great resource guides for setting up your programs, as well as how to do the exercises in the Finishers of 2 & 3 Minute Warnings.
So, there you have it: a brief run-down of some of my top Kindle guides, in case you were curious. My latest addition of "Just Swing It!" has been a surprise, its selling at almost the same rate of Just The Workouts right now on a per-day basis. I think its a good program to look at if you are into the 10,000 Kettlebell Swing Challenge that a lot of KB enthusiasts have taken.
Check out all the guides at http://tinyurl.com/rkofp
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, April 25, 2013
Daily RAW for 4/26
Greetings RAW Warriors,
Here's today's optional lifting routine for Friday.
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4
Kettlebell Swings: 4 sets of 45 seconds each
3 Minute Warning: 20s work, 10s rest for each
Burpees
Lunges
Push-Ups
Mountain Climbers
Planks
Total Body Extensions
FitRanX BW Workout of the Day:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Tricep Extensions x8
2. Bowing Crunch x8
3. Split Shuffle x8
4. Reaching Lunge x8
5. Plank x8
6. Jumping Jacks x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Decline Push-Ups x8
2. V-Abs x8
3. frog Leap x8
4. Jump Squat w/ Knee Tuck x8
5. Plank to Tricep Extension x8
6. Burpee x8
The weather around here is FINALLY feeling like SPRING. We had a big snowstorm around the 15th, just after it seemed like spring was around the corner. It really set back our track season for outdoor meets. Well, we are finally having one tomorrow for the first time this season.
I bring this up because with our track workouts, we've had to look for ways to keep the kids competitive. I had to scoop the track off with our school's tractor, and we had a mini-track meet at practice with the "Gatorade Invite Challenge" of an 800, a 400, and a 200.
When you are struggling with your workouts, it is important to add a competitive nature to it. That's what drew me to the FitRanX system and why I will be implementing it this June. Don't forget that you can try out the FitRanX workouts by yourself through me: one option is with this daily blog and the daily bodyweight workouts provided by FitRanX, or the MXT Package I offer with online/distance training, where you will get the specific protocols given to you for your FitRanX fitness level. Its only $39 a month if you are serious about taking your training to a new level.
Contact me via email at asaptrainer1@gmail.com if you want to get started on the MXT Package with me.
Other options to boost your workouts are my Kindle guides, see what fits your style at http://tinyurl.com/rkofp with guides like "Just The Workouts" and "Just Swing It!"
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's today's optional lifting routine for Friday.
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4
Kettlebell Swings: 4 sets of 45 seconds each
3 Minute Warning: 20s work, 10s rest for each
Burpees
Lunges
Push-Ups
Mountain Climbers
Planks
Total Body Extensions
FitRanX BW Workout of the Day:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Tricep Extensions x8
2. Bowing Crunch x8
3. Split Shuffle x8
4. Reaching Lunge x8
5. Plank x8
6. Jumping Jacks x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Decline Push-Ups x8
2. V-Abs x8
3. frog Leap x8
4. Jump Squat w/ Knee Tuck x8
5. Plank to Tricep Extension x8
6. Burpee x8
The weather around here is FINALLY feeling like SPRING. We had a big snowstorm around the 15th, just after it seemed like spring was around the corner. It really set back our track season for outdoor meets. Well, we are finally having one tomorrow for the first time this season.
I bring this up because with our track workouts, we've had to look for ways to keep the kids competitive. I had to scoop the track off with our school's tractor, and we had a mini-track meet at practice with the "Gatorade Invite Challenge" of an 800, a 400, and a 200.
When you are struggling with your workouts, it is important to add a competitive nature to it. That's what drew me to the FitRanX system and why I will be implementing it this June. Don't forget that you can try out the FitRanX workouts by yourself through me: one option is with this daily blog and the daily bodyweight workouts provided by FitRanX, or the MXT Package I offer with online/distance training, where you will get the specific protocols given to you for your FitRanX fitness level. Its only $39 a month if you are serious about taking your training to a new level.
Contact me via email at asaptrainer1@gmail.com if you want to get started on the MXT Package with me.
Other options to boost your workouts are my Kindle guides, see what fits your style at http://tinyurl.com/rkofp with guides like "Just The Workouts" and "Just Swing It!"
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, April 24, 2013
Daily RAW for 4/25
Greetings RAW Warriors,
Today's Daily RAW is calling for an interval day. Here's today's FitRanX routine, plus my very own at the end.
FitRanX Bodyweight Workout of the Day:
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Ninja Squats x8
2. Bicycle Crunches x8
3. Spiderman Push-Ups x8
4. Jumping Lunges x8
5. Crunch w/ Leg Lift x8
6. Sprints x8
Coach Rick's Interval Routine:
Tabata Style: same as above
Kettlebell Swings x 4
Push-Ups x 4
Bodyweight Squats x 4
Band Rows x 4
Alternating Lunges x 4
Standing Band Presses x 4
Total Body Extensions x 4
Band Rows x 4
Spiderman Climbs x 4
Kettlebell Swings x 4
There's 20 minutes of chaos for you. Another bands, k-bells, and bodyweight routine to hit you good.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Daily RAW is calling for an interval day. Here's today's FitRanX routine, plus my very own at the end.
FitRanX Bodyweight Workout of the Day:
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Ninja Squats x8
2. Bicycle Crunches x8
3. Spiderman Push-Ups x8
4. Jumping Lunges x8
5. Crunch w/ Leg Lift x8
6. Sprints x8
Coach Rick's Interval Routine:
Tabata Style: same as above
Kettlebell Swings x 4
Push-Ups x 4
Bodyweight Squats x 4
Band Rows x 4
Alternating Lunges x 4
Standing Band Presses x 4
Total Body Extensions x 4
Band Rows x 4
Spiderman Climbs x 4
Kettlebell Swings x 4
There's 20 minutes of chaos for you. Another bands, k-bells, and bodyweight routine to hit you good.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, April 23, 2013
Daily RAW for 4/24 & FitRanx Workouts
Greetings RAW Warriors,
Here is today's mix of 4/24's lifting, and FitRanX BW workout of the day.
Daily RAW for 4/24:
Deadlifts or Squats: 10-8-6-4
Bench Press: 10-8-6-4
All-Star Sit-Ups: 3 x 5 per side
2 Minute Warning: 30 seconds each
Alternating Lunges
Push-Ups
Side to Side Hops
Total Body Extensions
FitRanX Bodyweight Workout
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Ups on Knees x8
2. Crunches x8
3. Split Shuffle x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Jumping Jacks x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diagonal Lunge x8
2. Leg Thrust x8
3. Run in Place x8
4. Diamond Push-Ups x8
5. Body Saw x8
6. Gator Crawls x8
If you are looking for the genesis of the RABC System, look no further than my Kindle guides of Just The Workouts and Just The Chart, as well as the more in-depth Rats Alley Barbell Club Manual. Grab your copies up above with the links provided at the top of the site here, or go to my collection page of all my Kindle guides at http://tinyurl.com/rkofp
I am thinking of making an "RABC, Phase II" Kindle guide in the future. Be on the lookout for that in the next week or so.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here is today's mix of 4/24's lifting, and FitRanX BW workout of the day.
Daily RAW for 4/24:
Deadlifts or Squats: 10-8-6-4
Bench Press: 10-8-6-4
All-Star Sit-Ups: 3 x 5 per side
2 Minute Warning: 30 seconds each
Alternating Lunges
Push-Ups
Side to Side Hops
Total Body Extensions
FitRanX Bodyweight Workout
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Ups on Knees x8
2. Crunches x8
3. Split Shuffle x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Jumping Jacks x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diagonal Lunge x8
2. Leg Thrust x8
3. Run in Place x8
4. Diamond Push-Ups x8
5. Body Saw x8
6. Gator Crawls x8
If you are looking for the genesis of the RABC System, look no further than my Kindle guides of Just The Workouts and Just The Chart, as well as the more in-depth Rats Alley Barbell Club Manual. Grab your copies up above with the links provided at the top of the site here, or go to my collection page of all my Kindle guides at http://tinyurl.com/rkofp
I am thinking of making an "RABC, Phase II" Kindle guide in the future. Be on the lookout for that in the next week or so.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, April 22, 2013
Daily RAW for 4/23
Greetings RAW Warriors,
Today is an interval day, which is perfect for the FitRanX BW Workout of the day.
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Sun Gods x8
2. Superman x8
3. Bear Crawl x8
4. Calf Jumps x8
5. Plank x8
6. Total Body Extension x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Bridge x4 on each side
2. Kneeling Heel Touches x8
3. Mountain Climbers x8
4. Pistol Squat x8
5. Lying Hip Raises x8
6. Single Leg Burpee x4 on each side
As another option, I give you a basic kettlebell swing routine:
Alternating KB Swings:
Do 10/arm continuously up to 100. 10 left, 10 right, 10 left, 10 right, etc.
This may take around 2:40 in time to do.
Rest 1:20, or until 4 minutes comes up on your watch.
Repeat another 10/arm to 100 set, resting until another 4 minutes is up (8 minute mark).
Go for one more round if you feel you can handle it, and get in another 100.
This gives you a 300 rep workout in under 12 minutes of time.
If that sounds too intense for you, do 10 per arm for only 20 reps per set, and get 100 within 5 minutes of time this way, going at the top of each minute. Now it becomes a 15 minute workout.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today is an interval day, which is perfect for the FitRanX BW Workout of the day.
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Sun Gods x8
2. Superman x8
3. Bear Crawl x8
4. Calf Jumps x8
5. Plank x8
6. Total Body Extension x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Bridge x4 on each side
2. Kneeling Heel Touches x8
3. Mountain Climbers x8
4. Pistol Squat x8
5. Lying Hip Raises x8
6. Single Leg Burpee x4 on each side
As another option, I give you a basic kettlebell swing routine:
Alternating KB Swings:
Do 10/arm continuously up to 100. 10 left, 10 right, 10 left, 10 right, etc.
This may take around 2:40 in time to do.
Rest 1:20, or until 4 minutes comes up on your watch.
Repeat another 10/arm to 100 set, resting until another 4 minutes is up (8 minute mark).
Go for one more round if you feel you can handle it, and get in another 100.
This gives you a 300 rep workout in under 12 minutes of time.
If that sounds too intense for you, do 10 per arm for only 20 reps per set, and get 100 within 5 minutes of time this way, going at the top of each minute. Now it becomes a 15 minute workout.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, April 21, 2013
Daily RAW for 4/22 & FitRanX WOD
Greetings RAW Warriors,
It's time for another phase switch for the RABC plan for next week. This next week will be 10-8-6-4 for the sets & reps.
Daily RAW for 4/22:
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4
Windmills: 3 x 3 per side (go slightly heavier than your 3x5 sets)
2 Minute Warning: 30 seconds each or 20 work/10 rest style
Bodyweight Squats
Push-Ups
Burpees
Total Body Extensions
Do a 2nd round in 20/10 fashion if you want a little more at the end of your workout.
FitRanX Bodyweight Workout of the Day:
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Alternating Lunges / Jumping Lunges x8
2. Clapping Push-Ups / on Knees If Need Be x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
It's time for another phase switch for the RABC plan for next week. This next week will be 10-8-6-4 for the sets & reps.
Daily RAW for 4/22:
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4
Windmills: 3 x 3 per side (go slightly heavier than your 3x5 sets)
2 Minute Warning: 30 seconds each or 20 work/10 rest style
Bodyweight Squats
Push-Ups
Burpees
Total Body Extensions
Do a 2nd round in 20/10 fashion if you want a little more at the end of your workout.
FitRanX Bodyweight Workout of the Day:
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Alternating Lunges / Jumping Lunges x8
2. Clapping Push-Ups / on Knees If Need Be x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, April 19, 2013
Daily RAW + Kettlebell Swings Do Amazing Things
Greetings RAW Warriors,
First, here is today's FitRanX BW Workout for the day:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Up or Kneeling Push-Up x8
2. Side Plank on Knees x4 each side
3. Squat Thrust x8
4. Walking Lunges x8
5. Sit-Ups x8
6. Seal Jacks x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Fireflies w/ Push-Ups x8
2. Russian Twist x8
3. Army Crawl x8
4. Side Lunge x4 each side
5. Side Plank Pulse x4 on each side
6. Run in Place w/ High Knees x8
Kettlebell Swings Do Amazing Things:
The topic of today's post centers around the kettlebell swing exercise. Since 2005, I have been a solid promoter of the kettlebell swing and its effectiveness for developing power, strength, and stamina.
To perform the swing, there are multiple variations to choose from, but from my standing, doing 1-arm swings gets you a little deeper, and allows you to alternate arms and go longer with your sets, as each arm gets a little breather as the other arm holds onto the kettlebell.
Taking a stance about shoulder-width apart, you squat down to grab the k-bell and keep your hips low and back flat. Once you pick up the kettlebell, you rock it back, similar to hiking a football. Once it reaches its farthest point 'hiking' it back, you then extend upward with extending the hips and knees to a straight line with your upper body. The kettlebell should move & swing up naturally to your chest height, and your arm is simply along for the ride, much like a rope or chain connected from your shoulder to the kettlebell. Let it drop naturally and squat back down, passing it back between your legs and repeating again with another powerful swing.
Too many people make the mistake of trying to use their arms to lift the kettlebell high, after it floats up to chest/shoulder height from the power generated by your legs. Do not attempt to lift it any higher. If you remember my post about Jillian Michaels and her atrocious kettlebell swing demonstration, she will lift it higher than chest height and even go above her head. This is highly dangerous and if you want to play it safe with kettlebells, use common sense and keep it under control. A popular exercise system/protocol also uses this overhead swing style and I think its highly dangerous to do.
Once the swing is mastered and you have the movement down with a decent weight, its a great conditioning exercise. What are the right weights? Well, start out light and move up from there in your collection. I started with kettlebell handles with adjustable standard weight plates to put on them. I then graduated to kettlebells themselves in 20 and 25 pound sizes. Then I moved to a 35. I then later bought 40, 45, and 52 pound ones. The right weight for me in doing swings seems to be 40# for my needs. 35# is almost too light but its light enough to do for extended swing workouts over time. In my training experiences, 15-20 pound ones feel about right for most HS athletes who are girls, and for beginner ladies to use. 10 pound ones seem too light for them. 25 to 35 pounds is about right for most HS boys, as well as men who exercise a lot.
I've seen the swings work great in developing power in runners to volleyball players and basketball players. the 'hip snap' they work on with kettlebell swings is like jumping without all the jumping & landing. The body gets used to absorbing & redirecting the forces that are placed upon it with the kettlebell swing exercise, and its that absorbing and redirecting of force that I believe is a huge difference.
In traditional training, the exercises of Power Cleans, Snatches, and the like with barbells have been seen as the missing link between strength & power. I feel the kettelbell swing alone brings this but in a more functional and easier to apply method for athletes. It is also great for general fitness and health needs for the same reasons. Why buy a $3000 elliptical cross-trainer when a $60-70 good sized kettlebell and $10 jump rope could offer you a higher calorie burn per minute! KB Swings have been shown in studies to burn 20 calories/minute, even while resting between sets. This is equivalent to running a 7-minute mile pace for most people. Its no wonder I discovered the KB Swing's benefits with runners as a coach, because it helps cross-train at such a speed & level consistent with most runners needs.
If you want to learn more about Kettlebell Swings and other power exercises, my "Just the Workouts" guide for Kindle has a section called "KettleBolics", where I go into more of this and give you plans to implement. My newest guide, "Just Swing It!" is my 24,000 KB Swing Journey that produced 18 pounds of weight loss for me in 2 months. These guides are available at:
Just The Workouts: http://tinyurl.com/asapjtw
Just Swing It!: http://tinyurl.com/jsiasap
Whether for running needs or just to get in better shape, the Kettlebell Swing as an exercise cannot be overlooked for its effectiveness!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
First, here is today's FitRanX BW Workout for the day:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Up or Kneeling Push-Up x8
2. Side Plank on Knees x4 each side
3. Squat Thrust x8
4. Walking Lunges x8
5. Sit-Ups x8
6. Seal Jacks x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Fireflies w/ Push-Ups x8
2. Russian Twist x8
3. Army Crawl x8
4. Side Lunge x4 each side
5. Side Plank Pulse x4 on each side
6. Run in Place w/ High Knees x8
Kettlebell Swings Do Amazing Things:
The topic of today's post centers around the kettlebell swing exercise. Since 2005, I have been a solid promoter of the kettlebell swing and its effectiveness for developing power, strength, and stamina.
To perform the swing, there are multiple variations to choose from, but from my standing, doing 1-arm swings gets you a little deeper, and allows you to alternate arms and go longer with your sets, as each arm gets a little breather as the other arm holds onto the kettlebell.
Taking a stance about shoulder-width apart, you squat down to grab the k-bell and keep your hips low and back flat. Once you pick up the kettlebell, you rock it back, similar to hiking a football. Once it reaches its farthest point 'hiking' it back, you then extend upward with extending the hips and knees to a straight line with your upper body. The kettlebell should move & swing up naturally to your chest height, and your arm is simply along for the ride, much like a rope or chain connected from your shoulder to the kettlebell. Let it drop naturally and squat back down, passing it back between your legs and repeating again with another powerful swing.
Too many people make the mistake of trying to use their arms to lift the kettlebell high, after it floats up to chest/shoulder height from the power generated by your legs. Do not attempt to lift it any higher. If you remember my post about Jillian Michaels and her atrocious kettlebell swing demonstration, she will lift it higher than chest height and even go above her head. This is highly dangerous and if you want to play it safe with kettlebells, use common sense and keep it under control. A popular exercise system/protocol also uses this overhead swing style and I think its highly dangerous to do.
Once the swing is mastered and you have the movement down with a decent weight, its a great conditioning exercise. What are the right weights? Well, start out light and move up from there in your collection. I started with kettlebell handles with adjustable standard weight plates to put on them. I then graduated to kettlebells themselves in 20 and 25 pound sizes. Then I moved to a 35. I then later bought 40, 45, and 52 pound ones. The right weight for me in doing swings seems to be 40# for my needs. 35# is almost too light but its light enough to do for extended swing workouts over time. In my training experiences, 15-20 pound ones feel about right for most HS athletes who are girls, and for beginner ladies to use. 10 pound ones seem too light for them. 25 to 35 pounds is about right for most HS boys, as well as men who exercise a lot.
I've seen the swings work great in developing power in runners to volleyball players and basketball players. the 'hip snap' they work on with kettlebell swings is like jumping without all the jumping & landing. The body gets used to absorbing & redirecting the forces that are placed upon it with the kettlebell swing exercise, and its that absorbing and redirecting of force that I believe is a huge difference.
In traditional training, the exercises of Power Cleans, Snatches, and the like with barbells have been seen as the missing link between strength & power. I feel the kettelbell swing alone brings this but in a more functional and easier to apply method for athletes. It is also great for general fitness and health needs for the same reasons. Why buy a $3000 elliptical cross-trainer when a $60-70 good sized kettlebell and $10 jump rope could offer you a higher calorie burn per minute! KB Swings have been shown in studies to burn 20 calories/minute, even while resting between sets. This is equivalent to running a 7-minute mile pace for most people. Its no wonder I discovered the KB Swing's benefits with runners as a coach, because it helps cross-train at such a speed & level consistent with most runners needs.
If you want to learn more about Kettlebell Swings and other power exercises, my "Just the Workouts" guide for Kindle has a section called "KettleBolics", where I go into more of this and give you plans to implement. My newest guide, "Just Swing It!" is my 24,000 KB Swing Journey that produced 18 pounds of weight loss for me in 2 months. These guides are available at:
Just The Workouts: http://tinyurl.com/asapjtw
Just Swing It!: http://tinyurl.com/jsiasap
Whether for running needs or just to get in better shape, the Kettlebell Swing as an exercise cannot be overlooked for its effectiveness!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, April 18, 2013
Daily RAW for 4/19/13 & Finley FitRanX Update
Greetings RAW Warriors,
Today's workout is the optional one for Friday's, as well as the FitRanX routine.
Daily RAW - 4/19/13
Deadlifts: 4 x 5
Bench Press: 4 x 5
KB Swings: 5 sets of 60 seconds each
3 Minute Warning: 20 seconds work, 10s rest each exercise
Push-Ups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
FITRANX BW Workout of the Day:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks x8
6. Jumping Jacks x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Squat x4 on each side
2. Crunch and Flutter Kick x8
3. Single Leg Hop x4 on each side
4. Spiderman Push-Ups x8
5. Plank Walk Ups x8
6. Single Leg Burpee x4 on each side
I'm less than 50 days away now until the programs start up for Finley FitRanX this summer. If you are anxious to start out, and want to tackle on this exciting new program on your own, my MXT package of Multimedia Cross-Training can help you get started.
MXT delivers the FitRanX protocols to you (different than just the bodyweight ones I provide here, which come straight from FitRanX daily over their Facebook page). The more in-depth workouts like Alpha, Bravo, Charlie, & others use weight, bands, kettlebells, and other tools to help prepare you more and specific for the fitness level ranking tests.
MXT is $39/month if you want to start. Testing for the ranking levels is free when you feel ready, and when I think you are ready for the testing to occur. If you feel you are in great shape already, you can test out with me for the Level 1 test (I'm already there, and wear my white band proudly).
Contact me over email at asaptrainer1@gmail.com if you have a serious interest. That email will also be your main contact point of email for me with your consulting with me. I also can text you, talk to you with a phone appointment, and also do Skype if you want more of a live, face to face reaction with me on video.
I am really invested into getting FitRanx to people of all fitness levels, no matter where they are. MXT is just one more option to help people, on top of the plans I have to conduct training at the Finley Wellness Center.
Are you ready to Level Up yet?
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's workout is the optional one for Friday's, as well as the FitRanX routine.
Daily RAW - 4/19/13
Deadlifts: 4 x 5
Bench Press: 4 x 5
KB Swings: 5 sets of 60 seconds each
3 Minute Warning: 20 seconds work, 10s rest each exercise
Push-Ups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
FITRANX BW Workout of the Day:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks x8
6. Jumping Jacks x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Squat x4 on each side
2. Crunch and Flutter Kick x8
3. Single Leg Hop x4 on each side
4. Spiderman Push-Ups x8
5. Plank Walk Ups x8
6. Single Leg Burpee x4 on each side
I'm less than 50 days away now until the programs start up for Finley FitRanX this summer. If you are anxious to start out, and want to tackle on this exciting new program on your own, my MXT package of Multimedia Cross-Training can help you get started.
MXT delivers the FitRanX protocols to you (different than just the bodyweight ones I provide here, which come straight from FitRanX daily over their Facebook page). The more in-depth workouts like Alpha, Bravo, Charlie, & others use weight, bands, kettlebells, and other tools to help prepare you more and specific for the fitness level ranking tests.
MXT is $39/month if you want to start. Testing for the ranking levels is free when you feel ready, and when I think you are ready for the testing to occur. If you feel you are in great shape already, you can test out with me for the Level 1 test (I'm already there, and wear my white band proudly).
Contact me over email at asaptrainer1@gmail.com if you have a serious interest. That email will also be your main contact point of email for me with your consulting with me. I also can text you, talk to you with a phone appointment, and also do Skype if you want more of a live, face to face reaction with me on video.
I am really invested into getting FitRanx to people of all fitness levels, no matter where they are. MXT is just one more option to help people, on top of the plans I have to conduct training at the Finley Wellness Center.
Are you ready to Level Up yet?
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, April 17, 2013
Daily RAW for 4/18/13 + Thoughts
Greetings RAW Warriors,
Its an interval day, which means the FitRanX BW Workouts fit in perfectly for it. Here is today's FitRanX routine that you can fit in tomorrow.
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Skater Hops x8
2. Alternating Rolling T's x8
3. Single Leg Burpee x4 on each side
4. Jump Squat x8
5. Body Saw x8
6. Gator Crawls x8
Other Thoughts: I'm in the process of a day-by-day method of planning things out for certain events this summer. I'm putting on the following:
1. A JH/HS athlete Combine event in May on the 30th, for 40 Yard Dash, Vertical Jump, Broad Jump, and 20 Yard Shuttle tests. Patiently awaiting my electronic beam timing system for the 40 yard testing.
2. Finley 5K Race: Getting some things in place for this, mainly a timing system that's here, perhaps a starting gun, and also t-shirts to start preparing for. As of today, I'm 50 days away from this event.
3. FitRanX workouts for fitness needs as well as for athletes. I plan to start up Finley FitRanX in June, and offer it as part of an athlete package called SPARTA - Speed, Power, Agility & Resistance Training Academy.
Its quite a few things, as I also get prepped up for our track season to soon start outdoors in a few weeks. I know in the big picture, it seems like a lot, but every night I try to work a little on this, a little on that, and trying to take things in smaller bites.
I feel too much of my life I've been trying to chow down the entire thing at once and don't take the time to slow it down and do it in smaller, more doable goals.
When it comes to training, its one workout at a time. Its the only way to really get it done, is one at a time. Plan it out, don't fret over 3 weeks from now, just get done today what needs to get done. It goes a lot easier overall.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Its an interval day, which means the FitRanX BW Workouts fit in perfectly for it. Here is today's FitRanX routine that you can fit in tomorrow.
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Skater Hops x8
2. Alternating Rolling T's x8
3. Single Leg Burpee x4 on each side
4. Jump Squat x8
5. Body Saw x8
6. Gator Crawls x8
Other Thoughts: I'm in the process of a day-by-day method of planning things out for certain events this summer. I'm putting on the following:
1. A JH/HS athlete Combine event in May on the 30th, for 40 Yard Dash, Vertical Jump, Broad Jump, and 20 Yard Shuttle tests. Patiently awaiting my electronic beam timing system for the 40 yard testing.
2. Finley 5K Race: Getting some things in place for this, mainly a timing system that's here, perhaps a starting gun, and also t-shirts to start preparing for. As of today, I'm 50 days away from this event.
3. FitRanX workouts for fitness needs as well as for athletes. I plan to start up Finley FitRanX in June, and offer it as part of an athlete package called SPARTA - Speed, Power, Agility & Resistance Training Academy.
Its quite a few things, as I also get prepped up for our track season to soon start outdoors in a few weeks. I know in the big picture, it seems like a lot, but every night I try to work a little on this, a little on that, and trying to take things in smaller bites.
I feel too much of my life I've been trying to chow down the entire thing at once and don't take the time to slow it down and do it in smaller, more doable goals.
When it comes to training, its one workout at a time. Its the only way to really get it done, is one at a time. Plan it out, don't fret over 3 weeks from now, just get done today what needs to get done. It goes a lot easier overall.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, April 16, 2013
Daily RAW for 4/17/13
Greetings, its time to get after it once again, RAW Warriors.
Here's today's workout for Wednesday, 4/17/13 -
Deadlifts or Squats: 4 x 5
Bench Press: 4 x 5
All-Star Sit-Ups: 3 x 5 per side
2 Minute Warning: 30 seconds each
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
Optional 2MW:
Total Body Extensions
Spiderman Climbs
BW Squats
Mountain Climbers
FitRanX BW Workout of the Day:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Up on Knees x8
2. Bowing Crunches x8
3. Bear Crawl x8
4. Close Stance Bodyweight Squat x8
5. Bicycle Crunches x8
6. Mountain Climber x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Ups x8
2. Bicycle Crunches x8
3. Bear Crawl x8
4. Single Leg Deadlift x8
5. Plank w/ Alternating Foot Lift x8
6. Squat Thrust x8
Also: I've just updated some covers to my guides on Kindle over the weekend, after launching my newest guide on Saturday as well: Its called "Just Swing It!", and its my personal journey this past January & February with a 10,000 Kettlebell Swing Challenge. I decided to turn my log into a workout guide. It is a short read, but if you are looking for ways to get in 10,000 swings within 1 month, or take an extra step and get 24,000 within 2 months like I did (and lost 18 pounds in the process), then it should be worth 99 cents to you. :) See that guide, plus my other ones, at http://tinyurl.com/rkofp for a quick listing of all my guides on Kindle.
On there, you will also find my top-seller "Just The Workouts", its companion "Just The Chart" and of course, the "RABC Manual".
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's today's workout for Wednesday, 4/17/13 -
Deadlifts or Squats: 4 x 5
Bench Press: 4 x 5
All-Star Sit-Ups: 3 x 5 per side
2 Minute Warning: 30 seconds each
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
Optional 2MW:
Total Body Extensions
Spiderman Climbs
BW Squats
Mountain Climbers
FitRanX BW Workout of the Day:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Up on Knees x8
2. Bowing Crunches x8
3. Bear Crawl x8
4. Close Stance Bodyweight Squat x8
5. Bicycle Crunches x8
6. Mountain Climber x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Ups x8
2. Bicycle Crunches x8
3. Bear Crawl x8
4. Single Leg Deadlift x8
5. Plank w/ Alternating Foot Lift x8
6. Squat Thrust x8
Also: I've just updated some covers to my guides on Kindle over the weekend, after launching my newest guide on Saturday as well: Its called "Just Swing It!", and its my personal journey this past January & February with a 10,000 Kettlebell Swing Challenge. I decided to turn my log into a workout guide. It is a short read, but if you are looking for ways to get in 10,000 swings within 1 month, or take an extra step and get 24,000 within 2 months like I did (and lost 18 pounds in the process), then it should be worth 99 cents to you. :) See that guide, plus my other ones, at http://tinyurl.com/rkofp for a quick listing of all my guides on Kindle.
On there, you will also find my top-seller "Just The Workouts", its companion "Just The Chart" and of course, the "RABC Manual".
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, April 15, 2013
Daily RAW for 4/16/13
Greetings RAW Warriors,
Today's RAW is a FitRanX Bodyweight Workout, for Levels 0-2.
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Dips x8
2. Penguin Crunch x8
3. Burpee x8
4. Stationary Lunges x4 on each side
5. Side Plank x4 on each side
6. Side to Side Jumps x8
As a final note, prayers go out to those affected by the explosions at the Boston Marathon. It is a tragic event to see unfold. It is sad to see that such an event that the Boston Marathon is, have such a tragedy today. I have known runners who work very hard to earn their spot at the Boston Marathon, it is a pinnacle running event in our country. To see such a tragedy happen today leaves me at a loss for words.
Stay Strong.
Coach Rick Karboviak
Today's RAW is a FitRanX Bodyweight Workout, for Levels 0-2.
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Dips x8
2. Penguin Crunch x8
3. Burpee x8
4. Stationary Lunges x4 on each side
5. Side Plank x4 on each side
6. Side to Side Jumps x8
As a final note, prayers go out to those affected by the explosions at the Boston Marathon. It is a tragic event to see unfold. It is sad to see that such an event that the Boston Marathon is, have such a tragedy today. I have known runners who work very hard to earn their spot at the Boston Marathon, it is a pinnacle running event in our country. To see such a tragedy happen today leaves me at a loss for words.
Stay Strong.
Coach Rick Karboviak
Sunday, April 14, 2013
Daily RAW for 4/15/13
Greetings RAW Warriors,
It's time for another week of lifting hard in Rats Alley. This week, its the 4x5 series for the DL's and Bench. Let's get going...
Deadlifts: 4 x 5
Bench Press: 4 x 5
Windmills: 3 x 5 per side
2 Minute Warning: 30 seconds each
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees
FitRanX BW Workout of the Day:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Ups or Kneeling Push-Up x8
2. Plank x8
3. Squat Thrust x8
4. Overhead Towel Squat x8
5. Crunches x8
6. Jump Rope x8 (imaginary)
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Ups x8
2. Plank w/Alternating Foot Lift x8
3. Jump Squat w/ Knee Tuck x8
4. Bear Crawl x8
5. Russian Twist x8
6. Curtsy Lunge x8
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
It's time for another week of lifting hard in Rats Alley. This week, its the 4x5 series for the DL's and Bench. Let's get going...
Deadlifts: 4 x 5
Bench Press: 4 x 5
Windmills: 3 x 5 per side
2 Minute Warning: 30 seconds each
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees
FitRanX BW Workout of the Day:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Ups or Kneeling Push-Up x8
2. Plank x8
3. Squat Thrust x8
4. Overhead Towel Squat x8
5. Crunches x8
6. Jump Rope x8 (imaginary)
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Ups x8
2. Plank w/Alternating Foot Lift x8
3. Jump Squat w/ Knee Tuck x8
4. Bear Crawl x8
5. Russian Twist x8
6. Curtsy Lunge x8
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, April 12, 2013
Daily RAW for 4/13/13
Greetings, RAW Warriors,
Today's routine is a FitRanX BW workout of the day: I've included Levels 3-5's option if you feel up to that challenge.
BODY WEIGHT WORKOUT OF THE DAY:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Run in Place x8
2. Leg Lifts x8
3. Mountain Climbers x8
4. Reverse Lunge x4 each side
5. Bowing Crunches x8
6. Seal Jacks x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Run in Place x8
2. Leg Lifts (Hold something between your knees) x8
3. Spiderman Push-Ups x8
4. Jump Lunges x8
5. Cross Body Crunch x8
6. Skater Hops x8
I hope you've read my take on the Tabata Protocol and my experience with it the past 12 years. It has made some great movements in fitness and sports performance training since then.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's routine is a FitRanX BW workout of the day: I've included Levels 3-5's option if you feel up to that challenge.
BODY WEIGHT WORKOUT OF THE DAY:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Run in Place x8
2. Leg Lifts x8
3. Mountain Climbers x8
4. Reverse Lunge x4 each side
5. Bowing Crunches x8
6. Seal Jacks x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Run in Place x8
2. Leg Lifts (Hold something between your knees) x8
3. Spiderman Push-Ups x8
4. Jump Lunges x8
5. Cross Body Crunch x8
6. Skater Hops x8
I hope you've read my take on the Tabata Protocol and my experience with it the past 12 years. It has made some great movements in fitness and sports performance training since then.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, April 11, 2013
The Tabata Protocol: My experience & why it works so well!
Greetings RAW Warriors,
One of the reasons I went with the new FitRanX system to apply in fitness camp and sports performance settings with my training is the Tabata protocol applied to it. I've been doing the Tabata method format since around 2000, back when I first read about it in an issue of Muscle Media magazine. I used to read & enjoy MM a lot back in the day. Then the magazine just kind of died, not sure what really happened there. but way back when, it was a really good cutting-edge magazine with awesome workouts that didn't seem 'meathead' like. Anyways, the article I believe was entitled "Guerilla Cardio", and it went like this in a nutshell for the workout, just a 12 minute workout in all.
Jog 4 minutes easy
Perform 20 seconds of sprinting effort, with 10 seconds rest (I would 'coast' along in a slight jog during my 10s times) x 8 rounds of this - 4 minutes
Jog/Walk 4 minutes to recover - a lot of times I would jog it out, since I was used to hard workouts as a cross-country coach and our intense practices. People tend to think XC runners just go out for runs and have fun. Well, we got BUSINESS done back in the day and 'did work' on speed days. We had banners to put on the wall. :)
The 4 minute period of 20s work, 10s rest x 8 is commonly named the Tabata Protocol. If you have read about this on other sites & articles, this may sound pretty familiar to you already.
Anyways, I turned a lot to the Tabata sprint protocol for my running, more often than I thought I would, mainly due to time constraints as a trainer, and for a brief time as a Mayor of the town I lived in. My early AM runs would have to be short due to a long day ahead of me with work, meetings, coaching, and maybe even more meetings at night some days. It was crazy, but the Tabata format allowed me to get in solid, hard, quality workouts with the little time I had. In fact, one summer, a majority of my workouts were Tabata based. I went into the fall season and was running right alongside the top boy runners on our team. It was proof to me that a program like that can really work in improving fitness levels.
Along the way in my coaching career, I would use this 20/10 format with my XC kids and Track kids from time to time, as a way to break up the monotony of speed workouts and introduce a little 'organized chaos' of hard/easy efforts. The results for both my personal running improvements and the athletes I coached were great: times reduced for 5K, 4K, 3200, and 1600m times through the season. To this day, this format is applied to my coaching. Even as a basketball coach, I apply 20/10 work/rest formats to mini-circuits at the end of practices, which I've dubbed 3-Minute Warnings...and have applied similar formats to the RABC plan I offer on this site each day.
When the FitRanX system came out and I was able to view some of their daily workouts, I really liked the style of it, and I knew it was on the cutting edge of fitness by applying it. Also, after coming off of a few months of training with an entire system using the 20/10 format, Craig Ballantyne's Home Workout Revolution series (link provided at the top of this blog here for you to view), it helped me lose 18 pounds in 3 months: even more personal proof for me. This really drove home the fact that the Tabata protocol can be used in a fantastic manner in a wide variety of ways. I've used it as a coach, in my own fitness training business, in my kettlebell training workouts, and now, an entire fitness ranking system applies it too. I am familiar with it, 12+ years experience with the protocol itself....so when I do the FitRanX system with my clients, you will know that you have a trainer who knows this type of training well and can apply it easily.
Here's why I think it works so well:
The simplicity of the Tabata protocol when applied to multiple training avenues (strength, cardio, general physical preparation, etc) is that it uses the principles of quality control and high intensity interval training. There is a reason why you have to rest when doing any form of interval training. Your body can only handle so much intense work for so long, so the brief rest periods of 10s within the Tabata protocol allows you to briefly recover and hit things hard once again.
When you look at a 4 minute period of Tabata protocols, its 2:40 of work, with 1:20 of rest. If you were to try and do push-ups for 2:40 straight, you wouldn't last very long, and get only so many in. But with the 10s rest periods, you can keep going longer and do push-ups for the same amount of time, because the brief rest will give you just a little bit of recovery to keep on going. See where I'm going here? YOU CAN GET MORE WORK DONE over the course of time. That's why you can condense your workouts to a shorter time frame, and still get quality work in! It saves time, allows you to do quality work under control, and helps push you to new levels overall.
If this protocol didn't work 12 years ago, it wouldn't still be around today, in my opinion. It really is a ground-breaking fitness protocol to apply, and I'm glad that programs like FitRanX and CB's Home Workout Revolution have discovered its greatness as well. They took what I already knew about the protocol from a running perspective, and stepped it up a BIG notch.
I can't wait to get this going!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
One of the reasons I went with the new FitRanX system to apply in fitness camp and sports performance settings with my training is the Tabata protocol applied to it. I've been doing the Tabata method format since around 2000, back when I first read about it in an issue of Muscle Media magazine. I used to read & enjoy MM a lot back in the day. Then the magazine just kind of died, not sure what really happened there. but way back when, it was a really good cutting-edge magazine with awesome workouts that didn't seem 'meathead' like. Anyways, the article I believe was entitled "Guerilla Cardio", and it went like this in a nutshell for the workout, just a 12 minute workout in all.
Jog 4 minutes easy
Perform 20 seconds of sprinting effort, with 10 seconds rest (I would 'coast' along in a slight jog during my 10s times) x 8 rounds of this - 4 minutes
Jog/Walk 4 minutes to recover - a lot of times I would jog it out, since I was used to hard workouts as a cross-country coach and our intense practices. People tend to think XC runners just go out for runs and have fun. Well, we got BUSINESS done back in the day and 'did work' on speed days. We had banners to put on the wall. :)
The 4 minute period of 20s work, 10s rest x 8 is commonly named the Tabata Protocol. If you have read about this on other sites & articles, this may sound pretty familiar to you already.
Anyways, I turned a lot to the Tabata sprint protocol for my running, more often than I thought I would, mainly due to time constraints as a trainer, and for a brief time as a Mayor of the town I lived in. My early AM runs would have to be short due to a long day ahead of me with work, meetings, coaching, and maybe even more meetings at night some days. It was crazy, but the Tabata format allowed me to get in solid, hard, quality workouts with the little time I had. In fact, one summer, a majority of my workouts were Tabata based. I went into the fall season and was running right alongside the top boy runners on our team. It was proof to me that a program like that can really work in improving fitness levels.
Along the way in my coaching career, I would use this 20/10 format with my XC kids and Track kids from time to time, as a way to break up the monotony of speed workouts and introduce a little 'organized chaos' of hard/easy efforts. The results for both my personal running improvements and the athletes I coached were great: times reduced for 5K, 4K, 3200, and 1600m times through the season. To this day, this format is applied to my coaching. Even as a basketball coach, I apply 20/10 work/rest formats to mini-circuits at the end of practices, which I've dubbed 3-Minute Warnings...and have applied similar formats to the RABC plan I offer on this site each day.
When the FitRanX system came out and I was able to view some of their daily workouts, I really liked the style of it, and I knew it was on the cutting edge of fitness by applying it. Also, after coming off of a few months of training with an entire system using the 20/10 format, Craig Ballantyne's Home Workout Revolution series (link provided at the top of this blog here for you to view), it helped me lose 18 pounds in 3 months: even more personal proof for me. This really drove home the fact that the Tabata protocol can be used in a fantastic manner in a wide variety of ways. I've used it as a coach, in my own fitness training business, in my kettlebell training workouts, and now, an entire fitness ranking system applies it too. I am familiar with it, 12+ years experience with the protocol itself....so when I do the FitRanX system with my clients, you will know that you have a trainer who knows this type of training well and can apply it easily.
Here's why I think it works so well:
The simplicity of the Tabata protocol when applied to multiple training avenues (strength, cardio, general physical preparation, etc) is that it uses the principles of quality control and high intensity interval training. There is a reason why you have to rest when doing any form of interval training. Your body can only handle so much intense work for so long, so the brief rest periods of 10s within the Tabata protocol allows you to briefly recover and hit things hard once again.
When you look at a 4 minute period of Tabata protocols, its 2:40 of work, with 1:20 of rest. If you were to try and do push-ups for 2:40 straight, you wouldn't last very long, and get only so many in. But with the 10s rest periods, you can keep going longer and do push-ups for the same amount of time, because the brief rest will give you just a little bit of recovery to keep on going. See where I'm going here? YOU CAN GET MORE WORK DONE over the course of time. That's why you can condense your workouts to a shorter time frame, and still get quality work in! It saves time, allows you to do quality work under control, and helps push you to new levels overall.
If this protocol didn't work 12 years ago, it wouldn't still be around today, in my opinion. It really is a ground-breaking fitness protocol to apply, and I'm glad that programs like FitRanX and CB's Home Workout Revolution have discovered its greatness as well. They took what I already knew about the protocol from a running perspective, and stepped it up a BIG notch.
I can't wait to get this going!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Daily RAW for 4/12/13
Greetings once again, RAW Warriors.. Instead of calling you just Lifters, I think Warriors is a bit more appropriate as I get into more of the FitRanX system.
Today's RABC workout is optional, as all Friday's are.
Daily RAW: 4/12/13
Deadlifts: 3 x 5
Bench Press: 3 x 5
KB Swings: 3 to 5 sets, 40-60 seconds each
3MW: 30 sec each, or 20 work/10 rest style
Pushups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
FitRanX BW - I don't have their daily posting yet, but here is an option for you: take the 3-Minute Warning exercises, and perform them in the 20/10 format for 6 rounds per exercise.
So, this workout could be modified in this order:
Burpees x 6
Planks x 6
Lunges x 6
Push-ups x 6
Mountain Climbers x 6
TBE's x 6
That's an 18 minute workout alone.
I'm getting more stuff ready for the FitRanX system to begin in June. Making up posters, setting training arrangements up, etc. This is really going to be a great program to put in place!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's RABC workout is optional, as all Friday's are.
Daily RAW: 4/12/13
Deadlifts: 3 x 5
Bench Press: 3 x 5
KB Swings: 3 to 5 sets, 40-60 seconds each
3MW: 30 sec each, or 20 work/10 rest style
Pushups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
FitRanX BW - I don't have their daily posting yet, but here is an option for you: take the 3-Minute Warning exercises, and perform them in the 20/10 format for 6 rounds per exercise.
So, this workout could be modified in this order:
Burpees x 6
Planks x 6
Lunges x 6
Push-ups x 6
Mountain Climbers x 6
TBE's x 6
That's an 18 minute workout alone.
I'm getting more stuff ready for the FitRanX system to begin in June. Making up posters, setting training arrangements up, etc. This is really going to be a great program to put in place!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, April 10, 2013
Daily RAW for 4/11/13
Greetings, RAW Lifters,
Today's interval routine is another solid one from FitRanX's BW of the day. This one is for all levels to go through.
BODY WEIGHT WORKOUT OF THE DAY
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Split Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Gator Crawls x8
6. Run in Place w/ High Knees x8
Note: Don't have a half-hour of time? Try cutting it in half but doing just 4 rounds of the 20-10 pattern per exercise. Or, try just 6 rounds of each.
There are many ways to incorporate it.
I can't wait to get this great FitRanX program going in June! I have a private membership with the creator of FitRanX and can chat with other FitRanX program trainers worldwide about the program. We all help each other out in running these systems, and from what I've seen others doing, I'm glad that I decided to start this system and be the 1st one in North Dakota to do so!
If you want to test out personally with me for the Level 1 ranking, remember: its free, and all you have to do is ask me over email at asaptrainer1@gmail.com with your intentions. I am also offering the MXT option of online/phone consulting for your training needs. Its just $39 a month and you get the 'heart & soul' of the main FitRanX program delivered to you, to perform on your own. It's what truly makes this program different from other 'camp' type programs: the fact that I can use it for one-on-one or small group training with people is fantastic for me as a trainer, and great for you, if you love a small group setting or not. Contact me ASAP if you want to use FitRanX as your method of madness for superior fitness!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's interval routine is another solid one from FitRanX's BW of the day. This one is for all levels to go through.
BODY WEIGHT WORKOUT OF THE DAY
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Split Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Gator Crawls x8
6. Run in Place w/ High Knees x8
Note: Don't have a half-hour of time? Try cutting it in half but doing just 4 rounds of the 20-10 pattern per exercise. Or, try just 6 rounds of each.
There are many ways to incorporate it.
I can't wait to get this great FitRanX program going in June! I have a private membership with the creator of FitRanX and can chat with other FitRanX program trainers worldwide about the program. We all help each other out in running these systems, and from what I've seen others doing, I'm glad that I decided to start this system and be the 1st one in North Dakota to do so!
If you want to test out personally with me for the Level 1 ranking, remember: its free, and all you have to do is ask me over email at asaptrainer1@gmail.com with your intentions. I am also offering the MXT option of online/phone consulting for your training needs. Its just $39 a month and you get the 'heart & soul' of the main FitRanX program delivered to you, to perform on your own. It's what truly makes this program different from other 'camp' type programs: the fact that I can use it for one-on-one or small group training with people is fantastic for me as a trainer, and great for you, if you love a small group setting or not. Contact me ASAP if you want to use FitRanX as your method of madness for superior fitness!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, April 9, 2013
Daily RAW for 4/10/13
Greetings,
Its back to another lifting day, or if you're up to it, another FitRanX "B-Dub", Bodyweight Workout.
RABC:
Deadlifts or Squats: 3 x 5
Bench Press: 3 x 5
All-Star Sit-Ups: 3x5 per side
2 Minute Warning: 30 seconds each
Alternating Lunges
Side Hops
Push-Ups
Total Body Extensions
*If you're up for something new, try a 4 minute round of one of the exercises from the FitRanX workout below, in place of the 2MW...
The FitRanX BW for Levels 0-2:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Suicides x8 (side to side sprints in a court, or small room)
2. V-Abs x8
3. Leg Thrust x8
4. Chair Step-Ups x4 each side
5. Sit-Ups x8
6. Jumping Jacks x8
Want more individualization? Think about the MXT Package: specialized FitRanX workouts for your fitness level, with Multimedia Cross-Training assistance of email, phone calls, text, Skype, and any other method I can use with you to help you succeed.
Email me directly at asaptrainer1@gmail.com if you want this service, its $39 a month.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Its back to another lifting day, or if you're up to it, another FitRanX "B-Dub", Bodyweight Workout.
RABC:
Deadlifts or Squats: 3 x 5
Bench Press: 3 x 5
All-Star Sit-Ups: 3x5 per side
2 Minute Warning: 30 seconds each
Alternating Lunges
Side Hops
Push-Ups
Total Body Extensions
*If you're up for something new, try a 4 minute round of one of the exercises from the FitRanX workout below, in place of the 2MW...
The FitRanX BW for Levels 0-2:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Suicides x8 (side to side sprints in a court, or small room)
2. V-Abs x8
3. Leg Thrust x8
4. Chair Step-Ups x4 each side
5. Sit-Ups x8
6. Jumping Jacks x8
Want more individualization? Think about the MXT Package: specialized FitRanX workouts for your fitness level, with Multimedia Cross-Training assistance of email, phone calls, text, Skype, and any other method I can use with you to help you succeed.
Email me directly at asaptrainer1@gmail.com if you want this service, its $39 a month.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, April 8, 2013
Daily RAW for 4/9/13
Greetings once again, RAW Lifters.
Today's routine is directly from FitRanX's daily bodyweight workout on their Like page on Facebook. Instead of just the Levels 0-2, I will also put the 3-5 Level workout too.
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Sun Gods x8
2. Sit-Ups x8
3. X-Body Mountain Climber x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Run in Place x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Seal Push-Ups x8
2. Sit-Ups x8
3. Army Crawl x8
4. Pistol Squat x8
5. Russian Twist x88
6. Run in Place w/ High Knees x8
For most of these exercises, they are pretty common. The sun gods and seal push-ups are ones I'm not sure on. Some searches of these exercises have shown me that the sun gods can be done with bands, this is direct from FitRanX:
http://youtu.be/cqdund9oCss
For the Seal push-ups, I would just do regular push-ups, as I can't find it online yet.
For the Pistol Squats, these are one legged squats, so if you need assistance from straps or a bench to hold onto as you do them, feel free to.
Try one of these two workouts, as they are in the Tabata style format of 20 seconds work, 10 seconds rest x 8 for each exercise. The Levels 3-5 workout is aimed at those who think they are in top condition, just as a warning. If you are new to training, Levels 0-2 are more ideal.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's routine is directly from FitRanX's daily bodyweight workout on their Like page on Facebook. Instead of just the Levels 0-2, I will also put the 3-5 Level workout too.
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Sun Gods x8
2. Sit-Ups x8
3. X-Body Mountain Climber x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Run in Place x8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Seal Push-Ups x8
2. Sit-Ups x8
3. Army Crawl x8
4. Pistol Squat x8
5. Russian Twist x88
6. Run in Place w/ High Knees x8
For most of these exercises, they are pretty common. The sun gods and seal push-ups are ones I'm not sure on. Some searches of these exercises have shown me that the sun gods can be done with bands, this is direct from FitRanX:
http://youtu.be/cqdund9oCss
For the Seal push-ups, I would just do regular push-ups, as I can't find it online yet.
For the Pistol Squats, these are one legged squats, so if you need assistance from straps or a bench to hold onto as you do them, feel free to.
Try one of these two workouts, as they are in the Tabata style format of 20 seconds work, 10 seconds rest x 8 for each exercise. The Levels 3-5 workout is aimed at those who think they are in top condition, just as a warning. If you are new to training, Levels 0-2 are more ideal.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, April 7, 2013
The Daily RAW: 4/8/13
Welcome to your new week...its a start for a few things here:
1. A new month of the RABC Plan starts up again, you can now use your new maxes and start off with Week 1's 3x5 routine. If you aren't sure what I'm talking about, then you need to get the RABC Manual on your Kindle readers/apps for only 99 cents at http://tinyurl.com/rkofp, where you will also find supplemental guides of "Just The Workouts" and "Just the Chart". Its the best $2.97 you'll use for quick-reading, resourceful Kindle guides for the RABC Way. :)
2. I am adding in the FitRanX Daily Workouts from their Facebook page this week. For starting out, I am only putting the Levels 0-2 workouts up on this blog. I'm going to work hard at getting those workouts up on this blog as soon as I see them on the official FitRanX Facebook page.
3. Just this morning in the "RABC" section of the FWC, I tested myself out for the 16-35 age bracket testing for the FitRanX Level 1 Test. Here is a bit on how it went: I accomplished all of the tasks involved, doing Bench Dips, Overhead Towel Squats, Push-Ups, an ab/back Bridge for time, 45 degree Rows with suspension straps, a Plank held for time, Kettlebell Swings for time, plus a bodyweight conditioning circuit of mountain climbers, jump rope, and an exercise called Seal Jacks (like a crossover jumping jack) for set amounts of time each. (I won't give numbers, as I don't want to let out the secrets of the test. You will find these out if you inquire and desire to test out on the system with me! Thats just the way it works, I can't give everything away to people. Plus, when you test, you earn your FitRanX bands with me testing you. If you did it on your own, its kind of hard to get your band. )
The whole test took me about 25 minutes to do, so its not going to take a whole lot of your time to complete. There are 1 minute rest periods between each objective of the test. Its a good start to the week, knowing that I'm already entering the Levels of the program with my first test.
I'm going to start up face to face, consecutive training sessions in June. Until then, if you want personalized instruction and training with my "MXT" plan, Multimedia Cross-Training - email, phone, text, Skype, and other methods - please contact me via my email at asaptrainer1@gmail.com with your intent to test out with me on the Level 1. The testing is Free, and even if you don't pass, you will get put on a plan to help get you there. With the MXT programming, you will get workouts via email and/or text if you wish to help you with your training plans & goals. A customized plan will be setup for you each month. Testing out on the Levels will be free for you, you just have to line up a time with me to test you out. So, contact me today if you want to get started on my MXT option of training with the FitRanX system!
Now, onto the Workouts: Today is just for the RABC Plan.
Daily RAW for 4/8/13:
Deadlifts: 3 x 5
Bench Press: 3 x 5
Windmills: 3 sets of 5 per side
2 Minute Warning: 30 seconds each
Pushups
Bodyweight Squats
Burpees
Total Body Extensions
***Repeat the 2MW twice if you'd like, use the 20/10 work/rest format per 30 seconds if you want to try the whole routine twice.
Look for the FitRanX daily workout on Monday's blog!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
1. A new month of the RABC Plan starts up again, you can now use your new maxes and start off with Week 1's 3x5 routine. If you aren't sure what I'm talking about, then you need to get the RABC Manual on your Kindle readers/apps for only 99 cents at http://tinyurl.com/rkofp, where you will also find supplemental guides of "Just The Workouts" and "Just the Chart". Its the best $2.97 you'll use for quick-reading, resourceful Kindle guides for the RABC Way. :)
2. I am adding in the FitRanX Daily Workouts from their Facebook page this week. For starting out, I am only putting the Levels 0-2 workouts up on this blog. I'm going to work hard at getting those workouts up on this blog as soon as I see them on the official FitRanX Facebook page.
3. Just this morning in the "RABC" section of the FWC, I tested myself out for the 16-35 age bracket testing for the FitRanX Level 1 Test. Here is a bit on how it went: I accomplished all of the tasks involved, doing Bench Dips, Overhead Towel Squats, Push-Ups, an ab/back Bridge for time, 45 degree Rows with suspension straps, a Plank held for time, Kettlebell Swings for time, plus a bodyweight conditioning circuit of mountain climbers, jump rope, and an exercise called Seal Jacks (like a crossover jumping jack) for set amounts of time each. (I won't give numbers, as I don't want to let out the secrets of the test. You will find these out if you inquire and desire to test out on the system with me! Thats just the way it works, I can't give everything away to people. Plus, when you test, you earn your FitRanX bands with me testing you. If you did it on your own, its kind of hard to get your band. )
The whole test took me about 25 minutes to do, so its not going to take a whole lot of your time to complete. There are 1 minute rest periods between each objective of the test. Its a good start to the week, knowing that I'm already entering the Levels of the program with my first test.
I'm going to start up face to face, consecutive training sessions in June. Until then, if you want personalized instruction and training with my "MXT" plan, Multimedia Cross-Training - email, phone, text, Skype, and other methods - please contact me via my email at asaptrainer1@gmail.com with your intent to test out with me on the Level 1. The testing is Free, and even if you don't pass, you will get put on a plan to help get you there. With the MXT programming, you will get workouts via email and/or text if you wish to help you with your training plans & goals. A customized plan will be setup for you each month. Testing out on the Levels will be free for you, you just have to line up a time with me to test you out. So, contact me today if you want to get started on my MXT option of training with the FitRanX system!
Now, onto the Workouts: Today is just for the RABC Plan.
Daily RAW for 4/8/13:
Deadlifts: 3 x 5
Bench Press: 3 x 5
Windmills: 3 sets of 5 per side
2 Minute Warning: 30 seconds each
Pushups
Bodyweight Squats
Burpees
Total Body Extensions
***Repeat the 2MW twice if you'd like, use the 20/10 work/rest format per 30 seconds if you want to try the whole routine twice.
Look for the FitRanX daily workout on Monday's blog!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Saturday, April 6, 2013
FitRanx...& my MXT option
Greetings, RAW Lifters, welcome to the weekend!
Here is a short bodyweight workout from the FitRanX Facebook page for today, its for all levels to go through:
BODY WEIGHT WORKOUT OF THE DAY:
...
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Jumping Lunges/Regular Lunges x8
2. Plank - Reach & Touch x8
3. Side Step Duck Under x8
4. Wall Sit x8
5. Kneeling Heel Touches x8
6. Seal Jacks x8
---------------
A little more about FitRanX this weekend, from me:
The more I look into the structure of this program, the more I continue to really love what it can provide. I'm already motivated to put myself through the Level 1 Test this weekend. Going to try it today or on Sunday.
If you want a good sampling of workouts to do, the main FitRanX website has a 24-workout program plan to use that's all bodyweight exercises. All you need to do is put in your email into the special form section (its on the right hand side, close to the top of the page, it sticks out pretty good as "24 Body Weight Workouts You Can Do At Home"). Get this NOW if you are serious about looking into this program, its a good 'primer' for what the main FitRanX program will be like when you do it with me. There is an exercise video database in the works if you don't know what some of those exercises are. Not sure when that will be up, but some simple searches on YouTube may help you out on some exercises you may not know about. I know I have already looked a few up and some FitRanX videos are showing up on YouTube for those exericses. Get started here: http://fitranx.com
Curious about the Ranking system involved with FitRanX? Check this page out: http://www.fitranx.com/learn
I will be posting the daily workouts from FitRanX's Facebook page, which you can also view and Like right here: http://www.facebook.com/FitRanX , this will start on MONDAY for you. If you are on Facebook, you can simply like the page and get those updates on your FB feed, or just wait until I post them from here.
I can't wait to get this whole system up & running....so, I'm getting started a bit early, in a way.
If you feel like you are curious and want to test out for Level 1 with me privately at the FWC, let me know via Facebook or over email at asaptrainer1@gmail.com and we can discuss the test for your age group, what is involved, and if you & I feel you are ready for the testing trial. I don't want to post what the tests are like, I want that to be a serious, individual inquiry...it tells me that you take fitness seriously and you see this as a challenge, and not just another workout program to go through.
Still not sure about FitRanX? Its more than just another workout program...What separates this program from others is its unique ranking system! Other big name boot camp plans have the basics: plans to do & follow, but no major testing or 'leveling up' involved. There may be weight loss goals involved, but that's about as far as it goes. With FitRanX, there are many workouts, protocols, and creative individualization guided by the FitRanX trainers for their clients, all with the intent & purpose of improving your fitness level & rankings.
So, if you are ready for a serious challenge and want to test out, and get involved with an "MXT" Package (stands for Multimedia Cross-Training - phone, email, texting, Skype, etc) until I get started with the full offerings of face to face training days in June, call me or email me with your intentions.
An MXT Package will be $39 per month, if you choose to move on & "Level Up!". The Tests are free to do. The training programs and continuous consultations over multi-media options are what you are getting with the MXT Package. This not only means that I provide training programs & advice, but you provide feedback on how the programs go for you. With texts/phone calls & emails today, this is easy as replying quickly on your smartphone. I can usually reply pretty quickly to your needs as well.
Contact me if you are serious about starting up with my MXT option to begin your journey with FitRanX! email me straight up at asaptrainer1@gmail.com
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here is a short bodyweight workout from the FitRanX Facebook page for today, its for all levels to go through:
BODY WEIGHT WORKOUT OF THE DAY:
...
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Jumping Lunges/Regular Lunges x8
2. Plank - Reach & Touch x8
3. Side Step Duck Under x8
4. Wall Sit x8
5. Kneeling Heel Touches x8
6. Seal Jacks x8
---------------
A little more about FitRanX this weekend, from me:
The more I look into the structure of this program, the more I continue to really love what it can provide. I'm already motivated to put myself through the Level 1 Test this weekend. Going to try it today or on Sunday.
If you want a good sampling of workouts to do, the main FitRanX website has a 24-workout program plan to use that's all bodyweight exercises. All you need to do is put in your email into the special form section (its on the right hand side, close to the top of the page, it sticks out pretty good as "24 Body Weight Workouts You Can Do At Home"). Get this NOW if you are serious about looking into this program, its a good 'primer' for what the main FitRanX program will be like when you do it with me. There is an exercise video database in the works if you don't know what some of those exercises are. Not sure when that will be up, but some simple searches on YouTube may help you out on some exercises you may not know about. I know I have already looked a few up and some FitRanX videos are showing up on YouTube for those exericses. Get started here: http://fitranx.com
Curious about the Ranking system involved with FitRanX? Check this page out: http://www.fitranx.com/learn
I will be posting the daily workouts from FitRanX's Facebook page, which you can also view and Like right here: http://www.facebook.com/FitRanX , this will start on MONDAY for you. If you are on Facebook, you can simply like the page and get those updates on your FB feed, or just wait until I post them from here.
I can't wait to get this whole system up & running....so, I'm getting started a bit early, in a way.
If you feel like you are curious and want to test out for Level 1 with me privately at the FWC, let me know via Facebook or over email at asaptrainer1@gmail.com and we can discuss the test for your age group, what is involved, and if you & I feel you are ready for the testing trial. I don't want to post what the tests are like, I want that to be a serious, individual inquiry...it tells me that you take fitness seriously and you see this as a challenge, and not just another workout program to go through.
Still not sure about FitRanX? Its more than just another workout program...What separates this program from others is its unique ranking system! Other big name boot camp plans have the basics: plans to do & follow, but no major testing or 'leveling up' involved. There may be weight loss goals involved, but that's about as far as it goes. With FitRanX, there are many workouts, protocols, and creative individualization guided by the FitRanX trainers for their clients, all with the intent & purpose of improving your fitness level & rankings.
So, if you are ready for a serious challenge and want to test out, and get involved with an "MXT" Package (stands for Multimedia Cross-Training - phone, email, texting, Skype, etc) until I get started with the full offerings of face to face training days in June, call me or email me with your intentions.
An MXT Package will be $39 per month, if you choose to move on & "Level Up!". The Tests are free to do. The training programs and continuous consultations over multi-media options are what you are getting with the MXT Package. This not only means that I provide training programs & advice, but you provide feedback on how the programs go for you. With texts/phone calls & emails today, this is easy as replying quickly on your smartphone. I can usually reply pretty quickly to your needs as well.
Contact me if you are serious about starting up with my MXT option to begin your journey with FitRanX! email me straight up at asaptrainer1@gmail.com
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, April 5, 2013
FitRanX Sample Routine
Yesterday, I announced the addition of the FitRanX program to my training offerings in Finley, ND this summer. As a way to bring some of that program to more people, FitRanX has a bodyweight-only program for people to follow at home or at their own gym. I will be posting those bodyweight workouts on this blog, starting next week. FitRanX offers these free workouts to people as one more training option for those who don't have FitRanX nearby, or can't attend some classes. They can test out at a FitRanX affliated gym when they are ready to 'Level Up'. For example, lets say you lived by Finley but couldn't make it to some classes consistently. You could do these workouts at home, and when you feel ready to test out, you would contact me to arrange a testing day.
Another way to do FitRanx in this type of capacity is that I will be offering online/phone training packages, in which I will give you access to the 'heart & soul' of the FitRanX programs, the 'Workout of the Day' programs. Via phone, text, email, even Skype...you can consult with me about these programs as you go through them.
Here is a sample of what FitRanX provides in a daily bodyweight workout:
BODY WEIGHT WORKOUT OF THE DAY:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Bridge x8
2. Side Plank x8
3. Bear Crawl x8
4. Stationary Lunge x8
5. Lying Knee Tucks x8
6. Total Body Extension x8
For those who already know my training style, I'm a big proponent of the 20/10, 20s work, 10s rest pattern format for exercises. This brief workout is under 30 minutes long when you add it up.
Look for the BW Workouts from FitRanX to be posted next week, starting Monday, in addition to the RABC plans, too.
Lift. Dominate. Repeat.
Coach Rick Karboviak
Rats Alley Barbell Club
Another way to do FitRanx in this type of capacity is that I will be offering online/phone training packages, in which I will give you access to the 'heart & soul' of the FitRanX programs, the 'Workout of the Day' programs. Via phone, text, email, even Skype...you can consult with me about these programs as you go through them.
Here is a sample of what FitRanX provides in a daily bodyweight workout:
BODY WEIGHT WORKOUT OF THE DAY:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Bridge x8
2. Side Plank x8
3. Bear Crawl x8
4. Stationary Lunge x8
5. Lying Knee Tucks x8
6. Total Body Extension x8
For those who already know my training style, I'm a big proponent of the 20/10, 20s work, 10s rest pattern format for exercises. This brief workout is under 30 minutes long when you add it up.
Look for the BW Workouts from FitRanX to be posted next week, starting Monday, in addition to the RABC plans, too.
Lift. Dominate. Repeat.
Coach Rick Karboviak
Rats Alley Barbell Club
Thursday, April 4, 2013
Daily RAW for 4/5/13
Greetings, RAW Lifters.
Today, your plan on Friday or Saturday is a Testing Day for Bench, Squat and/or Deadlift.
Some key tips:
1. Warm up properly. Ease into the weights, doing a few reps in each jump, but 'saving a few' so you don't get toasted well before your true maximum can be attained.
2. Make sure you have a spotter, two preferred, for your attempts.
3. Use belts and straps if you feel you need to and are used to training with those.
4. Use common sense.
Good luck with your testing!
Make sure you make your adjustments for next week's new phase of the RABC Plan. "Just the Chart" is a great resource to use for calculating your weights to use in each phase. http://tinyurl.com/rkofp
Things to look forward to:
I am going to post some more special workouts each day, starting next week, since I have just obtained the rights to be a FitRanX Gym in Finley here. Not sure on FitRanX? Check out the new Page at the top of the blog here, or click on the FitRanX logo to the upper right as well. I will post daily workouts that FitRanX offers as bodyweight, at-home workouts to do for your liking. My FitRanX page on this blog explains things in more detail on where I am going to go with the FitRanX program at the gym.
More details about FitRanX, directly from them, is here: http://fitranx.com
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today, your plan on Friday or Saturday is a Testing Day for Bench, Squat and/or Deadlift.
Some key tips:
1. Warm up properly. Ease into the weights, doing a few reps in each jump, but 'saving a few' so you don't get toasted well before your true maximum can be attained.
2. Make sure you have a spotter, two preferred, for your attempts.
3. Use belts and straps if you feel you need to and are used to training with those.
4. Use common sense.
Good luck with your testing!
Make sure you make your adjustments for next week's new phase of the RABC Plan. "Just the Chart" is a great resource to use for calculating your weights to use in each phase. http://tinyurl.com/rkofp
Things to look forward to:
I am going to post some more special workouts each day, starting next week, since I have just obtained the rights to be a FitRanX Gym in Finley here. Not sure on FitRanX? Check out the new Page at the top of the blog here, or click on the FitRanX logo to the upper right as well. I will post daily workouts that FitRanX offers as bodyweight, at-home workouts to do for your liking. My FitRanX page on this blog explains things in more detail on where I am going to go with the FitRanX program at the gym.
More details about FitRanX, directly from them, is here: http://fitranx.com
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, April 3, 2013
Daily RAW for 4/4/13
Greetings once again, RAW Lifters.
Thursday is either a rest day for you, before you test out on Friday, or its a lighter interval day.
If you plan to test out Saturday and want to give a full rest day on Friday, go ahead.
Here's the workout, in 20/10 format:
KB Swings: 4 rounds of 20/10
Rest 1 minute
Push-ups: 4 rounds of 20/10
Rest 1 minute
Alternating Lunges: 4 rounds of 20/10
Rest 1 minute
Band Pulls: 4 rounds of 20/10
Rest 1 minute
Mountain Climbers: 4 rounds of 20/10
Rest 1 minute
Total Body Extensions: 4 rounds of 20/10
Workout complete.
Testing Tips: Use a spotter with the bench press and deadlift/squats! That's #1 - be safe with it. Rest adequately, up to 4-5 minutes between attempts. This replensishes the ATP-PC systems near full capactity when you are exerting that much force & effort in your max ranges.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday is either a rest day for you, before you test out on Friday, or its a lighter interval day.
If you plan to test out Saturday and want to give a full rest day on Friday, go ahead.
Here's the workout, in 20/10 format:
KB Swings: 4 rounds of 20/10
Rest 1 minute
Push-ups: 4 rounds of 20/10
Rest 1 minute
Alternating Lunges: 4 rounds of 20/10
Rest 1 minute
Band Pulls: 4 rounds of 20/10
Rest 1 minute
Mountain Climbers: 4 rounds of 20/10
Rest 1 minute
Total Body Extensions: 4 rounds of 20/10
Workout complete.
Testing Tips: Use a spotter with the bench press and deadlift/squats! That's #1 - be safe with it. Rest adequately, up to 4-5 minutes between attempts. This replensishes the ATP-PC systems near full capactity when you are exerting that much force & effort in your max ranges.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, April 2, 2013
Daily RAW for 4/3/13
Greetings, RAW Lifters, here is your workout for Wednesday, 4/3/13:
Deadlifts: 5 x 3
Bench Press: 5 x 3
ASSU's: 3x5 per side
2 Minute Warning: 30s each, or 20s work/10s rest each
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
Here's an optional 4 Minute Miracle from CB's Home Workout Revolution series:
Do it in 20/10 cycles.
Push-Ups or Elevated Push-Ups: alternate hands on a box for each 20s period, 4 rounds total.
Total Body Extensions: 4 rounds total.
For the elevated push-ups, I used a push-up rotating handle on one hand for each round. a regular push-up handle would do fine, a small yoga block, a medicine ball, a hex dumbbell, or a kettlebell (use it on its side and place your hand on the bell portion of it).
I just made a DVD of the 4 Minute Miracles this past weekend, so I have plenty to choose from, or could even make a mini-workout with 3-4 of them strung together (each video is about 4.5 to 5 minutes in length, due to some explaining before and after the 4 minute circuits).
I tell you, for $47, its still the best deal around for at-home workouts, period. http://tinyurl.com/cbhwrevsale
Just a head's up: For Thursday, Friday, and Saturday, make sure you plan out some rest before you test out on Friday or Saturday for your workout. If you plan to test Friday, rest on Thursday. If testing on Saturday, workout Thursday but rest on Friday.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Deadlifts: 5 x 3
Bench Press: 5 x 3
ASSU's: 3x5 per side
2 Minute Warning: 30s each, or 20s work/10s rest each
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
Here's an optional 4 Minute Miracle from CB's Home Workout Revolution series:
Do it in 20/10 cycles.
Push-Ups or Elevated Push-Ups: alternate hands on a box for each 20s period, 4 rounds total.
Total Body Extensions: 4 rounds total.
For the elevated push-ups, I used a push-up rotating handle on one hand for each round. a regular push-up handle would do fine, a small yoga block, a medicine ball, a hex dumbbell, or a kettlebell (use it on its side and place your hand on the bell portion of it).
I just made a DVD of the 4 Minute Miracles this past weekend, so I have plenty to choose from, or could even make a mini-workout with 3-4 of them strung together (each video is about 4.5 to 5 minutes in length, due to some explaining before and after the 4 minute circuits).
I tell you, for $47, its still the best deal around for at-home workouts, period. http://tinyurl.com/cbhwrevsale
Just a head's up: For Thursday, Friday, and Saturday, make sure you plan out some rest before you test out on Friday or Saturday for your workout. If you plan to test Friday, rest on Thursday. If testing on Saturday, workout Thursday but rest on Friday.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, April 1, 2013
Daily RAW for 4/2/13
Greetings RAW Lifters,
Today's routine for Tuesday's workout is some interval madness, Coach Rick Style.
Sticking with the 20/10 format for each exercise, here's a good challenge for you:
Kettlebell Swings, followed by Push-ups: 4 rounds of this would be 4 minutes.
Rest 1 minute.
Kettlebell Swings, followed by Band Rows: 4 rounds of this in 4 minutes time as well.
Rest 1 minute.
Kettlebell Swings, followed by Mountain Climbers: 4 rounds
Rest 1 minute.
Kettlebell Swings, followed by Alternating Lunges: 4 rounds.
Workout done.
Add push-up handles (I like the rotating ones) to challenge it further. If you don't have bands for the Band Rows, try doing 1Arm Rows with the KB each set. If you do it this way, do the left arm the first round, right arm the 2nd, left the 3rd, right the 4th.
It's a pretty simple routine with a stopwatch or gymboss timer, a kettlebell or two to use, push-up handles, & an exercise band.
For more time-efficient routines like this in the 20/10 format style, check out the "CB's Home Workout Revolution" link up above, or simply go right here: http://tinyurl.com/cbhwrevsale
----------------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's routine for Tuesday's workout is some interval madness, Coach Rick Style.
Sticking with the 20/10 format for each exercise, here's a good challenge for you:
Kettlebell Swings, followed by Push-ups: 4 rounds of this would be 4 minutes.
Rest 1 minute.
Kettlebell Swings, followed by Band Rows: 4 rounds of this in 4 minutes time as well.
Rest 1 minute.
Kettlebell Swings, followed by Mountain Climbers: 4 rounds
Rest 1 minute.
Kettlebell Swings, followed by Alternating Lunges: 4 rounds.
Workout done.
Add push-up handles (I like the rotating ones) to challenge it further. If you don't have bands for the Band Rows, try doing 1Arm Rows with the KB each set. If you do it this way, do the left arm the first round, right arm the 2nd, left the 3rd, right the 4th.
It's a pretty simple routine with a stopwatch or gymboss timer, a kettlebell or two to use, push-up handles, & an exercise band.
For more time-efficient routines like this in the 20/10 format style, check out the "CB's Home Workout Revolution" link up above, or simply go right here: http://tinyurl.com/cbhwrevsale
----------------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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