I've had a decent past few days of workouts, mainly doing double kettlebell work and also getting a run outside in during the morning.
I'm mainly trying to balance out a cardio day then a kettlebell or bodyweight circuit day.
For example, last Saturday was a 10 minute Home Workout Revolution workout, Sunday was a 7 mile ride on the indoor bike, Monday was a double KB day of cleans, cleans & presses, and jerks. Tuesday was the first run I've been on in quite a while, and this morning was another double KB day.
Even the double KB workouts are following the 20/10, or 30/30 workout patterns that are found in the HWR series.
Weight loss is starting to come again with this kind of sequence of workouts.
I know some people love to bash cardio workouts, but I feel strength workouts of the KB and bodyweight nature help make you stronger for the cardio workouts.
I'm still a big believer in the effects of kettlebells on running performance. I feel this all will add up and help me once the spring weather improves and more outdoor workouts can happen.
Want to learn more of how the HWR system can help you find, create, and fit in brief workouts into a busy schedule?
I know you want to find out more, so take the action now and discover a wonderful program that has more workouts than programs 2-3x the cost of HWR.
Home Workout Revolution is your next solution!
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Wednesday, February 24, 2016
Saturday, February 20, 2016
Double KB Work Is Intense!
The last couple of weeks I've been doing Double KB Cleans and Jerks. My only equal pair of KB's are 35's and it is pretty well taxing after 10-15 minutes.
My routine is pretty basic:
5 reps of Clean & Jerks, rest until the 1 minute mark, do another 5. I basically do 5 reps at the top of each minute.
5 reps will take me around 25 seconds to do, so I rest 35 seconds. It is pretty close to a 1:1 work/rest ratio.
I have also tried doing 10 double cleans per minute, for 10 minutes, then doing 5 double jerks every minute for 5 minutes.
It is a very intense routine, and it keeps the workout short, brief, to the point, and on-task.
It only appears to be 15 minutes but it feels like a solid 30 minute session.
I've always gravitated towards single KB work and just alternating arms, but with double kettlebell workouts, you definitely feel the effects of loading two equal weights in each hand. Your abs, back, and hips can really become more engaged versus single KB stuff.
I can definitely see myself sticking with this for a while because its a great switch for me and is just what I need for a new challenge.
===========
Coach Rick
Home Workouts Plus
http://tinyurl.com/hwrevsale
http://occupyfirstplace.com
My routine is pretty basic:
5 reps of Clean & Jerks, rest until the 1 minute mark, do another 5. I basically do 5 reps at the top of each minute.
5 reps will take me around 25 seconds to do, so I rest 35 seconds. It is pretty close to a 1:1 work/rest ratio.
I have also tried doing 10 double cleans per minute, for 10 minutes, then doing 5 double jerks every minute for 5 minutes.
It is a very intense routine, and it keeps the workout short, brief, to the point, and on-task.
It only appears to be 15 minutes but it feels like a solid 30 minute session.
I've always gravitated towards single KB work and just alternating arms, but with double kettlebell workouts, you definitely feel the effects of loading two equal weights in each hand. Your abs, back, and hips can really become more engaged versus single KB stuff.
I can definitely see myself sticking with this for a while because its a great switch for me and is just what I need for a new challenge.
===========
Coach Rick
Home Workouts Plus
http://tinyurl.com/hwrevsale
http://occupyfirstplace.com
Tuesday, February 9, 2016
Back at Home with the Kettlebells
The workouts lately for me have been all at home. I've done a couple runs outside when it was nice enough out, but a large portion of my workouts have been inside.
Kettlebells have been the norm, along with some bodyweight routines of the HWR nature. I'm adding more to the mix on the kettlebell side. After completing 10,000 swings in January, it was time to get after the other power exercises like cleans, clean and presses, and snatches.
I've kept it short in the 10-15 minute range on these exercises.
Cleans were done for 10 minutes in the 20/10 format, 10 per side on every 20s work, 10s rest pattern.
Clean & Presses were done with a single kettlebell, 5 reps per 20 seconds, following the 20/10 pattern again.
Snatches were done with 5 per side as well, getting 10 total every minute, following the 20/10 pattern too.
This morning's workout was a Double Clean & Press, doing 5 reps at the top of every minute. I did this for 10 minutes to start, and felt another 5 would be fine to shoot for. After 15 minutes of it, it was time to end it. I used the two 35# kettlebells I own for this routine. 35's are the only pair of kettlebells I own.
Double C&P's get taxing in a hurry. They are great calorie churners, from what I've seen the experts say. I believe them when they say that, too!
Getting back into the HWR routines has been going well for me, too. It feels good just to move your own bodyweight around and not worry about heavy weights swinging around each and every day.
There is a lot you can take from the HWR style of workouts. You can apply the same principles to kettlebell routines with some basic kettlebell exercises, mixed in with bodyweight ones.
See what you can do with the Home Workout Revolution here:
http://tinyurl.com/cbhwrevsale
---------
Coach Rick
Home Workouts Plus
Kettlebells have been the norm, along with some bodyweight routines of the HWR nature. I'm adding more to the mix on the kettlebell side. After completing 10,000 swings in January, it was time to get after the other power exercises like cleans, clean and presses, and snatches.
I've kept it short in the 10-15 minute range on these exercises.
Cleans were done for 10 minutes in the 20/10 format, 10 per side on every 20s work, 10s rest pattern.
Clean & Presses were done with a single kettlebell, 5 reps per 20 seconds, following the 20/10 pattern again.
Snatches were done with 5 per side as well, getting 10 total every minute, following the 20/10 pattern too.
This morning's workout was a Double Clean & Press, doing 5 reps at the top of every minute. I did this for 10 minutes to start, and felt another 5 would be fine to shoot for. After 15 minutes of it, it was time to end it. I used the two 35# kettlebells I own for this routine. 35's are the only pair of kettlebells I own.
Double C&P's get taxing in a hurry. They are great calorie churners, from what I've seen the experts say. I believe them when they say that, too!
Getting back into the HWR routines has been going well for me, too. It feels good just to move your own bodyweight around and not worry about heavy weights swinging around each and every day.
There is a lot you can take from the HWR style of workouts. You can apply the same principles to kettlebell routines with some basic kettlebell exercises, mixed in with bodyweight ones.
See what you can do with the Home Workout Revolution here:
http://tinyurl.com/cbhwrevsale
---------
Coach Rick
Home Workouts Plus
Monday, January 18, 2016
Lift, Swing, Bike, Run: Plenty to do this winter at home!
As the KB Swing Challenge continues, I've still found some time for some lifting workouts, scattered as they are. I've actually found them to be just fine when they are scattered out like this. Even 4 lifting workouts over 12 days seems like a big stretch, but the strength is there, and still boosting. I'm finding the more rest I get, the better I seem to lift. The deadlifts and bench press routines I'm doing are the only workouts (plus treadmill runs) that I can do away from home.
It is nice to wake up, get warmed up and attack the kettlebells or a bike, or a great bodyweight workout like Home Workout Revolution brings me.
I also hit the treadmill after a long absence, opting for a 2.5 mile run in 20 minutes this morning. The first half mile seemed to be the most difficult, mainly getting back into the rhythm of it. I know I need to tackle the treadmill more, or get outside more, but the outdoor conditions just aren't safe when its below zero and wind chills are dangerous. No sense in risking it outside.
I haven't hit my bike in quite some time, mainly because the KB swing workouts are taking up my mornings as of late. I've also had other things come up in the evenings after work, so I haven't been able to get in a workout after work either. I feel I'm not missing much, due to the KB workouts doing a lot in a short amount of time.
The big focus this month is the KB Swing Challenge, and I'm on pace to finish it in time. Bumping up to the 45# kettlebell has been a nice change, it feels like more of an effort than 40# has been in the past. It has been a nice progressive bump-up. Just in a 300 swing workout, its 1500 pounds more in total volume to swing. (12,000 to 13,5000 pounds in volume difference)
I may start reversing the time of workouts: I'm thinking an after-work session of KB swings might be better, and a ride in the mornings might feel smoother. I've been doing some readings on spinal concerns with heavy lifting in the mornings, so I think it might be better to try it in the evenings instead for something different and to see if it makes a difference.
Maybe this will allow me to ride more in the mornings and squeeze in a 10 minute, 300 swing workout in the evening after work.
Until next time, check out my Kindle guides!
http://tinyurl.com/rkofp
Coach Rick
Home Workouts Plus
It is nice to wake up, get warmed up and attack the kettlebells or a bike, or a great bodyweight workout like Home Workout Revolution brings me.
I also hit the treadmill after a long absence, opting for a 2.5 mile run in 20 minutes this morning. The first half mile seemed to be the most difficult, mainly getting back into the rhythm of it. I know I need to tackle the treadmill more, or get outside more, but the outdoor conditions just aren't safe when its below zero and wind chills are dangerous. No sense in risking it outside.
I haven't hit my bike in quite some time, mainly because the KB swing workouts are taking up my mornings as of late. I've also had other things come up in the evenings after work, so I haven't been able to get in a workout after work either. I feel I'm not missing much, due to the KB workouts doing a lot in a short amount of time.
The big focus this month is the KB Swing Challenge, and I'm on pace to finish it in time. Bumping up to the 45# kettlebell has been a nice change, it feels like more of an effort than 40# has been in the past. It has been a nice progressive bump-up. Just in a 300 swing workout, its 1500 pounds more in total volume to swing. (12,000 to 13,5000 pounds in volume difference)
I may start reversing the time of workouts: I'm thinking an after-work session of KB swings might be better, and a ride in the mornings might feel smoother. I've been doing some readings on spinal concerns with heavy lifting in the mornings, so I think it might be better to try it in the evenings instead for something different and to see if it makes a difference.
Maybe this will allow me to ride more in the mornings and squeeze in a 10 minute, 300 swing workout in the evening after work.
Until next time, check out my Kindle guides!
http://tinyurl.com/rkofp
Coach Rick
Home Workouts Plus
Thursday, January 14, 2016
A 2016 Update - Swing Challenge Once Again
As 2016 is underway, I've been up to doing a mix of workouts.
Things have been done at home and at the gym.
I've been following the Power to the People lifting program for deadlifts and bench presses, shooting for goals back in December of getting 200 on the bench and 300 on the deadlift. A test on January 4th already put me at 200 for the bench. I tested out the week before that in the deadlift and attained 275. 300 seems like it is around the corner.
My next goal for Bench is 225.
I'm getting at least 2 main workouts a week, aiming for 3, but the third isn't lining up too well lately. One thing I can control very easily are my at-home workouts.
I decided to do the 10,000 Swings Challenge again this January. It always comes around in online kettlebell circles and I've even created some Kindle guides on the entire challenge.
I felt it was something I could do in the mornings and accomplish it over time at home. I have all the KB's I need sitting in my apartment, so there's no excuse to keep myself away from it.
So far, I've ripped out 5000 swings between Jan 3 and today, the 14th. I played catch-up since I was away from home on the 1st and most of the 2nd. I did a 1000 Swing workout on the 3rd to get to my average of 1000 every 3 days.
It is a pretty simple plan: Do 300, 400, then 300 on a 3 day cycle. I have condensed some days with 600 in a workout. Here's an example of my workouts so far:
1/3 - 1000
1/4 - 300
1/5 - 400
1/6 - 300
1/7- 400
1/8 - 300
1/9 - 300 with 40#, then 300 with 45#
Used 45# from now on
1/10 - 300
1/11 - 400
1/12 - 300
1/13 - 400
1/14 - 300
I usually do 100 to 200 in a shot, and rest between sets. I'm even doing 150's and resting until the 5 minute mark hits.
If you do 100, it takes about 2:45 to do. I rest until 3:30 hits and do my next set of 100, going at the 7 minute mark. This allows me to get 300 in under 10 minutes.
Another way is doing 150 swings, then going at the 5 minute mark and doing another 150.
On 400 days, I'll try 150, 150, then 100 to finish. Even a 400 swing workout can take less than 14 minutes to do.
Want to see more ways for only 99 cents?
Check out Just Swing It! - at Amazon Kindle - http://tinyurl.com/jsiasap
--------------
Coach Rick
Home Workouts Plus
Things have been done at home and at the gym.
I've been following the Power to the People lifting program for deadlifts and bench presses, shooting for goals back in December of getting 200 on the bench and 300 on the deadlift. A test on January 4th already put me at 200 for the bench. I tested out the week before that in the deadlift and attained 275. 300 seems like it is around the corner.
My next goal for Bench is 225.
I'm getting at least 2 main workouts a week, aiming for 3, but the third isn't lining up too well lately. One thing I can control very easily are my at-home workouts.
I decided to do the 10,000 Swings Challenge again this January. It always comes around in online kettlebell circles and I've even created some Kindle guides on the entire challenge.
I felt it was something I could do in the mornings and accomplish it over time at home. I have all the KB's I need sitting in my apartment, so there's no excuse to keep myself away from it.
So far, I've ripped out 5000 swings between Jan 3 and today, the 14th. I played catch-up since I was away from home on the 1st and most of the 2nd. I did a 1000 Swing workout on the 3rd to get to my average of 1000 every 3 days.
It is a pretty simple plan: Do 300, 400, then 300 on a 3 day cycle. I have condensed some days with 600 in a workout. Here's an example of my workouts so far:
1/3 - 1000
1/4 - 300
1/5 - 400
1/6 - 300
1/7- 400
1/8 - 300
1/9 - 300 with 40#, then 300 with 45#
Used 45# from now on
1/10 - 300
1/11 - 400
1/12 - 300
1/13 - 400
1/14 - 300
I usually do 100 to 200 in a shot, and rest between sets. I'm even doing 150's and resting until the 5 minute mark hits.
If you do 100, it takes about 2:45 to do. I rest until 3:30 hits and do my next set of 100, going at the 7 minute mark. This allows me to get 300 in under 10 minutes.
Another way is doing 150 swings, then going at the 5 minute mark and doing another 150.
On 400 days, I'll try 150, 150, then 100 to finish. Even a 400 swing workout can take less than 14 minutes to do.
Want to see more ways for only 99 cents?
Check out Just Swing It! - at Amazon Kindle - http://tinyurl.com/jsiasap
--------------
Coach Rick
Home Workouts Plus
Monday, December 14, 2015
A Mix of At-Home and At-The-Gym Works, Too
The last two weeks I've been back on the bike in the mornings, getting mostly 20 and 30 minute rides in throughout the week. I also joined the gym again to lift with my best friend, as the more I talked with him about lifting, the more I wanted to get back and lift with someone. Let's face it, workouts at the gym are more fun with a friend and it keeps you on the motivated side. So, for now, I'm getting in a blend of at-home workouts and at-the-gym routines.
Last week was the first week of re-joining the gym. I feel I will get back into running more with treadmill workouts with the gym membership renewed. The bike workouts at home are a good start to the day, as they get the heart pumping and the blood moving. Later on I will get into more running at the gym.
At the gym, we are doing the "Power To The People" deadlifts and bench press routine. We follow a certain protocol for reps of 5 and do 2-5 sets of 5 for each exercise. We then round it out with other exercises and finish it off with kettlebell swings. My friend has never done deadlifts before or kettlebell exercises, so last week was a good practice week to get into the groove of a new program.
We may get into another program, based on one of the programs I discuss in "Just The Workouts", a Kindle guide I've created a couple years ago.
http://tinyurl.com/asapjtw
We will see how well the PTTP program goes for us. We have some good goals ahead of us: He wants to be in great shape by the time he his 40 next May, and I have my wedding in June.
With him being my best man at the wedding, we would like to look pretty darn good for the wedding.
As for dieting, I'm doing two shakes a day, either a canned shake (think generic slim-fast) or a blended protein shake. I find the canned shakes affordable and easy for "grab and go" times when needed.
Overall, its starting to work. I've lost 4 pounds the last two weeks and I feel that's making some good headway towards my goals.
I have a long road but each day is a new step forward.
--------------
Speaking of moving forward, something that can get you started in the mornings is a great cup of coffee! Right now, Organo Gold has created their "Preferred Customer" option that gives you 25% off the retail prices!
Check it out here: http://rkarboviak.myorganogold.com
Great a gourmet cup of coffee at home and save yourself the trip to the coffee shop!
----------
Coach Rick
http://rkarboviak.myorganogold.com
http://tinyurl.com/rkofp
Last week was the first week of re-joining the gym. I feel I will get back into running more with treadmill workouts with the gym membership renewed. The bike workouts at home are a good start to the day, as they get the heart pumping and the blood moving. Later on I will get into more running at the gym.
At the gym, we are doing the "Power To The People" deadlifts and bench press routine. We follow a certain protocol for reps of 5 and do 2-5 sets of 5 for each exercise. We then round it out with other exercises and finish it off with kettlebell swings. My friend has never done deadlifts before or kettlebell exercises, so last week was a good practice week to get into the groove of a new program.
We may get into another program, based on one of the programs I discuss in "Just The Workouts", a Kindle guide I've created a couple years ago.
http://tinyurl.com/asapjtw
We will see how well the PTTP program goes for us. We have some good goals ahead of us: He wants to be in great shape by the time he his 40 next May, and I have my wedding in June.
With him being my best man at the wedding, we would like to look pretty darn good for the wedding.
As for dieting, I'm doing two shakes a day, either a canned shake (think generic slim-fast) or a blended protein shake. I find the canned shakes affordable and easy for "grab and go" times when needed.
Overall, its starting to work. I've lost 4 pounds the last two weeks and I feel that's making some good headway towards my goals.
I have a long road but each day is a new step forward.
--------------
Speaking of moving forward, something that can get you started in the mornings is a great cup of coffee! Right now, Organo Gold has created their "Preferred Customer" option that gives you 25% off the retail prices!
Check it out here: http://rkarboviak.myorganogold.com
Great a gourmet cup of coffee at home and save yourself the trip to the coffee shop!
----------
Coach Rick
http://rkarboviak.myorganogold.com
http://tinyurl.com/rkofp
Tuesday, December 1, 2015
Winter At-Home Workouts
Some snow has finally arrived here, and with it come slick streets, snowy sidewalks, and generally unhappy conditions some days. Maybe you can't make it to the gym in time, or you just don't have the time to deal with it.
I've worked in gyms before and I've heard the excuses and reasons. (There are differences between excuses and reasons!)
Actually, when I was a trainer, I'd enjoy my workouts more at-home than at the gym, mainly because I would always be 'around' my work and never really felt that I left it or took a break from it. It would definitely be annoying to have my workout interrupted by a gym member who couldn't understand that I was working out on my own and needed my own time.
This led me to get a host of home gym 'toys' and other things.
Later on, I'd get kettlebells for my training business and kept them after I got out of the business, just because I wanted a kick-butt home gym operation.
Some simple solutions for an inexpensive home gym are:
1. Door chin-up bar - this is not only great for chin ups, but most can be used for raised push-ups and have ab straps for hanging ab exercises.
2. Push-up handles: Handles can be stationary or rotating, I prefer rotating since its easier, smoother on the joints.
3. Adjustable dumbbells: A great choice for doing a wide range of total body and single joint exercises.
4. Exercise bands and door attachment: Another great option if you need variety or other choices of exercises to use as substitutes
5. Kettelbells: Of course, my personal favorite device, just a couple of your chosen sizes will do. It can be spendy at first, but for what they can give you in strength and cardio workouts, its a steal.
6. Yoga/Exercise mat: I have a basic foam mat to help make floor exercises more comfortable.
There are a lot of home exercise programs to follow, but one I highly recommend is, of course, Home Workout Revolution.
Why?
1. No equipment workouts to start with. Makes it great for travel trips!
2. Equipment can be added, as needed, for an increased challenge. Tired of push-ups? Do some band chest presses. Try some chin ups or hanging ab exercises, try some kettlebells for a change.
3. Inexpensive: For under $50, ($70 less than other programs), you can download, watch, and get started ASAP instead of waiting for it to be shipped to you. This whole program costs less than most kettlebells do!
Of course, I pair up other at-home workouts with my indoor bicycle and also kettlebell power workouts, such as Swing workouts.
It never hurts to have a few basic items for your home gym and make it a go-to option, any time you need to hit the gym.
Check out HWR here: http://tinyurl.com/cbhwrevsale
-------------
Coach Rick
I've worked in gyms before and I've heard the excuses and reasons. (There are differences between excuses and reasons!)
Actually, when I was a trainer, I'd enjoy my workouts more at-home than at the gym, mainly because I would always be 'around' my work and never really felt that I left it or took a break from it. It would definitely be annoying to have my workout interrupted by a gym member who couldn't understand that I was working out on my own and needed my own time.
This led me to get a host of home gym 'toys' and other things.
Later on, I'd get kettlebells for my training business and kept them after I got out of the business, just because I wanted a kick-butt home gym operation.
Some simple solutions for an inexpensive home gym are:
1. Door chin-up bar - this is not only great for chin ups, but most can be used for raised push-ups and have ab straps for hanging ab exercises.
2. Push-up handles: Handles can be stationary or rotating, I prefer rotating since its easier, smoother on the joints.
3. Adjustable dumbbells: A great choice for doing a wide range of total body and single joint exercises.
4. Exercise bands and door attachment: Another great option if you need variety or other choices of exercises to use as substitutes
5. Kettelbells: Of course, my personal favorite device, just a couple of your chosen sizes will do. It can be spendy at first, but for what they can give you in strength and cardio workouts, its a steal.
6. Yoga/Exercise mat: I have a basic foam mat to help make floor exercises more comfortable.
There are a lot of home exercise programs to follow, but one I highly recommend is, of course, Home Workout Revolution.
Why?
1. No equipment workouts to start with. Makes it great for travel trips!
2. Equipment can be added, as needed, for an increased challenge. Tired of push-ups? Do some band chest presses. Try some chin ups or hanging ab exercises, try some kettlebells for a change.
3. Inexpensive: For under $50, ($70 less than other programs), you can download, watch, and get started ASAP instead of waiting for it to be shipped to you. This whole program costs less than most kettlebells do!
Of course, I pair up other at-home workouts with my indoor bicycle and also kettlebell power workouts, such as Swing workouts.
It never hurts to have a few basic items for your home gym and make it a go-to option, any time you need to hit the gym.
Check out HWR here: http://tinyurl.com/cbhwrevsale
-------------
Coach Rick
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