Saturday, November 14, 2015

Kettlebell Snatches, I haven't forgotten about you...

This week was a good week of workouts and getting my results in on Thursday was a good way to keep the momentum going.

Friday was another HWR day with a 19 minute workout session in the 20/10 format. It was a good way to start the day and keep things moving. 

Today's workout was a return to kettlebell snatches, something I'm drawn to once again because I know how useful they can be in helping boost fat loss and amping up your metabolism.

I used a 35# kettlebell and followed the 20/10 format structure.  When you do 1 arm snatches this way, you can get in a lot of work and allow a lot of rest on each side. 

8 reps were done per side, per minute, getting in 16/minute total over 10 minutes, 160 to finish.

I haven't done a brief, intense workout like this in quite a while and I know I need more of them in my schedule this winter.  My plans are to alternate these workouts with the HWR sessions and increase up to 20 minutes of doing it in the 20/10 work/rest format.  Once I get to 20 minutes, then its time to boost up to 40# for the KB and start at 10 minutes again, creeping back up to 20. 

It's a simple progression to follow over time.

It reminded me how much I missed Kettlebells. :)

Coach Rick

Thursday, November 12, 2015

I Took the 3 Day Trial, Here Are The Results

A while back while on my road trips, I was asked if I wanted to do a 3 day trial offer in using Herbalife products. Looking for a good jumpstart to my health and fitness to get back on track after being on the road a lot, it was a good choice to make.

The 3 day pack was essentially 6 shakes to take, 2 per day, and some pills for energy.  Honestly, all I took were the shakes and just one pill, and accidentally forgot about the rest of the pills.

I was first measured by my friend putting me on the trial, Heidi, who sold me the package.
My weight was 211.6, 15.7% body fat.  That's a breakdown of 169.8/41.8 in Muscle/Fat.
This measurement was taken on Saturday, Nov 7th at 4 in the afternoon.

I kept up with my usual diet on Sunday and started the 3 Day series on Monday.

A shake in the morning after my workout, a shake for lunch, and then a meal, with small snacks in between.

I knew in general that a restriction in calories with just 2, 150 calorie shakes in a day would help me lose some weight. What I saw was a big change in body composition overall.

Today, Thursday, was my weigh-in and body comp test.

My final numbers? 209.2, 12.5%, 174.2 Muscle, 35.0 pounds of fat.

It was a 6.8 pound loss in fat overall, and gain of 4.4 in muscle mass.

Exercise workouts were:
Sunday: Off as a rest day
Monday: 10 Minute KB workout of 2 minutes of Swings, then 2 min of Cleans, 2 min of Presses, 2 min of cleans, and 2 min of swings, done in the 20/10 format.
Tuesday: A 16 minute HWR workout in the 20/10 format
Wednesday: A short 1.5 mile run, followed by 10 minutes of HWR workout in the 20/10 format
Thursday: Another KB workout of 300 swings, doing 100/100/100 of 45#, 40# and 35# swings in succession, brief rests to switch weights.  This was under 10 minutes.

Not a whole lot of workout time, but the restriction in calories plus the boost these workouts give showed me that it did a great change in just a few days, less than a week of time.

I know for some serious long term loss, these types of brief, intense workouts will help and when matched with sensible dieting, it will help me get back to a good 'racing weight' and get my body back into a good shape for running well once again.

If you are looking for a good sample plan to try for a brief time, try it for 3 days and I suggest doing some Home Workout Revolution workouts combined with it.  It is a great blend with any solid, sensible diet plan. 

A shake for breakfast, shake for lunch, sensible meal at night, small snacks as well.  It's not that hard. All in all, I'm very impressed with what HWR can do in a small amount of time when combined with a good diet. I was not expecting those numbers, but it was good to get it done independently and not on my own. 

I'm contemplating going more on the Herbalife products, but I'm sure going to stick with HWR for quite a while as I work toward reaching my goals.

Check out HWR here:

Coach Rick

Saturday, November 7, 2015

Workout Finishers

Everyone seems to be on the lookout for a new program to follow, or something new to add overall. What if you could take the program you're already doing, and add a bonus to the end of it, making your program more effective than before?

What if a lot of these finishers to the end of a workout were 6 minutes or less to accomplish?

You can find 6 minutes or less, right?

Many people already end their workouts with some "ab work", like endless crunches, planks, and a lot of variations of core exercises.  A mistake with doing that is most people will end up doing the same thing at the end of their workouts, and wonder why they can't see any changes.

It's mainly because you keep doing the same thing, and expect a different result!

Enter "Workout Finishers", an entire series of add-on workouts to boost your regular workout routines.

Finish your running workout with a Finisher.

Finish your cycling workout with a Finisher.

Finish your bodyweight workouts with a Finisher.

Yoga, Pilates?  Give a finisher a try at the end for a high intensity, heart-rate-raising bonus!

Want to find out more?

Check out these awesome additions here:  Workout Finishers

So, you can keep on keeping on with what you currently enjoy, just add these Workout Finishers to boost your results!  Trainer Mike Whitfield is a trainer whose own success story by implementing these routines is something to check out, and is an inspiration!

Best of all, it is only $20 right now!

Be sure to check out Workout Finishers now!


Another great program that has a series of 4 to 6 minute finisher style workouts is Home Workout Revolution, which also has trainer Mike Whitfield doing some, or leading some of the workouts provided. If you haven't checked out this valuable workout resource, available to you instantly for video playback and download from your computer, give HWR a serious look!


Home Workouts Plus!
Coach Rick

Tuesday, November 3, 2015

On The Road with HWR

While I'm on the road lately, I have been getting used to the morning and/or evening "hotel room workout".  With the ease of watching downloaded videos from the Home Workout Revolution series, I can follow along and get in my workout each day. 

You can imagine on the road, it can be challenge when you go from place to place, hotel to hotel, and find time for some workouts.  It is one reason why I love the HWR series of workouts, because they can go anywhere with me on my computer, and the space I need is just fine in my hotel room. Even in a room with 2 queen size beds, I can get in a solid HWR routine in the room space I have.

This week, I'm pretty fortunate to be in the same hotel all week and my schedule has a lot of open time in the mornings and evenings to get in some workouts.  I can wake up, get in a workout, shower up, get my continental breakfast, and be set for the day.

Right now I just have a handful of the 50+ workouts available on my computer, most of them are in the 20/10 work/rest pattern format.  Most of the exercises are 2, 3 or 4 minutes in length, following that 20/10 pattern.

The one workout I enjoy a lot starts with:
Jumping Jacks - 2 minutes of 20/10 x 4
Push-Ups - 2 minutes of 20/10 x 4
Bodyweight Squats - 4 minutes of 20/10 x 4
Mountain Climbers - 2 minutes of 20/10 x 4
Prisoner Lunges - 2 minutes of 20/10 x 4

In this workout, you get your basic body movements covered: squatting, lunging, pushing, bending, and some light pulling in the jumping jack action too.  Overall, the exercises hits your major muscle groups in a simple, effective way, and they aren't too complicated. Many have been done and may hearken you back to your physical education days. Who didn't do jumping jacks, mountain climbers, and push-ups back then?

Its like Amped Up Phy Ed, in a way: simple exercises that are more focused than it used to be. Instead of doing just sets of 10-15 of basic exercises, you do concise periods of work for each exercise.

For example, when doing push-ups, you can try to rip out 20-30 reps at once, but I'm sure you'll get tired past 10 and struggle to hit 20 and really hit a wall as you shoot for 30. 

When you do a 20/10 circuit of 4 times, you can get about 6-7 reps per 20 second period, getting 24-28 reps of push-ups in just 2 minutes of time, then letting you switch to another exercise.

Get more reps without getting wiped out all the time, like some other workouts may hit you with!

Check out the HWR series, if you haven't already.

Are you on the road and have time to read, too? Check out my Kindle guides at:

Coach Rick Karboviak
Home Workouts Plus!

Sunday, November 1, 2015

Kettlebells, Bodyweight Workouts, and More

It's time I get back to some blog posts and routines to share. I feel the need to change the focus of the blog to the various workouts I do, instead of just workouts on kettlebells alone. I run, I bike, I do KB's, and do bodyweight routines, I do a lot of different things. I still enjoy my coffee too, so maybe its just "Home Workouts Plus" for a new name.  My Kindle guides also have workouts for running to ketltebells, and perhaps the blog needs to reflect all of that.

"Home Workouts Plus" will have the focus on Home Workouts, of course!, plus Kindle guides, free programs, and other workout systems you can purchase online, and find out more about some great coffee too!

For the last month, I have tried the following:

Week 1: Mainly kettlebell workouts of Swings in the Tabata format (20s work, 10s rest format). I was on the road this week and my workouts were just scattered, from Swing workouts to runs and some bodyweight ones. Nothing really structured though, and even I make the mistake of just cherry-picking what I want to do next.  This was getting me nowhere, so maybe I needed some plan of attack to just try and follow for something new. So, Week 2 began with that in mind.
Week 2: I started the "Ruthless" workout DVD series from Weider as something new to try.  After discovering how insanely messed up it was and how it almost screwed up my back, I opted out of it after tingling sensations reached my upper back.  I even fully warmed up my body with foam rolling, stick rollers, and more before the workouts.  Needless to say, I feel screwed out of my $20 I spent on it in the discount section.  I strongly recommend not doing this workout system since it has no safety factored into it.  Its more of the same old 'scream at you' workout video style, which supposedly is there to push you through ridiculous movements that an athlete would never do in real life.  (Like Insanity, only dumber and more risky)  This is why I got out of selling a certain brand's lineup of DVD workouts a long time ago.  With my exercise science background, I carefully critique things more than someone who just thinks if its a tough workout, it ought to be good enough to continue doing. In short, P90X was okay but would be better off with 3-4 workouts a week with its durations. Insanity has no place in someone's workout lineup, period.  A dance instructor trying to take you through high impact jumping moves over and over with little rest has no place in this world. I would never take athletes through that many jumping sequences and call it an effective workout.  It's a recipe for shin splints, backaches, and more issues that could be avoided.


Week 3: I began with Craig Ballantyne's Home Workout Revolution series, which you are able to instantly download once you purchase.  I have done these workouts on and off for the past few years from time to time in my training cycles and it was time to return to workouts that made sense and didn't jar my body in ridiculous ways.

I was on the road once again with my job, doing hotel room workout sessions with my laptop playing the videos.  (No DVD's to worry about bringing with!)  These workouts were great to fit in for a morning sessions, or even a 2nd workout in the evening if I had the time to do so.
When you have 10-20 minute workouts to choose from, it was a good option, especially since I didn't have to bring any equipment with.  It is all bodyweight workouts. 

Week 4: I continued on the road with HWR's bodyweight routines and even did some 10 minute ones at night.  The 10 minute ones get a lot of work done in the 20/10 formats and rev up your body, but don't leave you absolutely fatigued either. 

When I added up Week 3 & 4, I ended up losing 5 pounds, all while on the road!  Of course, you need to watch your diet while on the road, and choose some healthy options when you can. Some meals were at fast food places, but many were from the deli sections of grocery stores too.

I'm continually sold on the HWR system and I know I haven't even tapped into the 50+ workouts that are offered with the whole system. 

If you are tired of the DVD Jungle out there of which workouts to do next, give yourself a break from it all and give the Home Workout Revolution a shot.

For $47, its far less than other systems out there. Plus there is no waiting for the videos to be shipped to you: just instantly download them and the workout manuals as PDF's after you purchase it! You can be all set to go with your next workout, directly after purchase, in just minutes!

At least do yourself the favor and give the HWR program a solid look!

I know I push Craig's program a lot because hey, he gives me the opportunity to sell it as an affiliate and its a nice side income with each sale. But I wouldn't sell it if I didn't fully believe in it  either. It is why I got out of selling other DVD systems a few years ago and now sell Craig's program, and looking at selling others as well from him.

Don't forget about the coffee after your workout: Organo Gold has been coming out with some great new flavors and options, plus a new website to view and order your next great cup from!


Add More To Your Workouts with Home Workouts Plus!
Coach Rick