Weekly RAW: RABC BSD, Week 2 Workouts

Greetings RAW Warriors,

Here's Week 2 of BSD up for you. Remember, log sheets for this are up in the pages section at the top of the blog under the "RABC Bench-Squat-Deadlift Plan" tab.

------------
Week 2, Day 1:

Bench Press: 4 x 5
Front Squats: 3 x 10
Pulldowns: 3 x 10
DB Lunges: 3 x 10
All Star Sit Ups & Windmills: 20/10 x 2 each, rest 1 min, then repeat.

Week 2, Day 2:

Squats: 4 x 5
Military Press: 3 x 10
DB Lunges: 3 x 10
Seated or DB Rows: 3 x 10
Leg Raises & KB Swings: 20/10 x 2 each, rest 1 min, then repeat.

Week 2, Day 3:

Deadlifts: 4 x 5
Push-Ups: 3 x 10
BW Lunges: 3 x 10
Pull-Ups: 3 x 10
Mountain Climbers & TBE's: 20/10 x 2 each, rest 1 min, then repeat.

------------------
Look for Workouts on Tuesday, Wednesday & Friday once again in the upcoming week.
------------------

CT-50 is making waves, as its a great alternative to CrossFit, or if you have trouble getting to boot camps or a gym's offerings, many of the workouts just need some minor equipment to get the job done.

It's one heck of a deal at only $37, less than 1/3 the cost of other mega DVD offerings you see on TV.
(I think you know which ones I'm talking about.) This program has great progressions and is NOT just another mish-mash of various workouts to do.

Give it a serious look at http://tinyurl.com/ct50rabc

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

RABC: Fantastic Friday Workout

Greetings RAW Warriors,

Here's a Fantastic Friday Workout for you today.

-------------------
20/10 x 2 each exercise

Kettlebell Cleans: 1 set per side
Jumping Jacks
Kettlebell Swings
Jumping Jacks
Kettlebell Cleans
Mountain Climbers
Kettlebell Swings
Mountain Climbers
Kettlebell Cleans
Spidermans
Kettlebell Swings
Spidermans
Kettlebell Cleans
Total Body Extensions
Kettlebell Swings
Total Body Extensions

------------------
Gymboss Timers are awesome for 20/10 workout formats.  Either find one online, or do an App search on your phone/tablets for the Gymboss timers that are free on there.

I have both, as sometimes the timer itself is handier out on the track, the road, or the bike.

----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp

Better than CF?

Greetings RAW Warriors,

If you know anything in the fitness industry, its that Crossfit has taken things by storm.  Gyms or 'boxes' have opened up throughout the country and there is a wide variety of options. I, myself, and not a fan of this method/program, or lack thereof in its programming.  Its one of the reasons I went with the FitRanX program to implement to people I train locally, because it has a progressive system within it.  I could rant about this, but rather than kick up dust, you can make that decision on your own by researching it and discovering more for yourself. In my own research, this new program I've found has all the tools you need for solid, progressive programming and moving up in fitness levels. That, to me, is what counts: a program needs to progress you, not just make you feel like you're drop-dead tired.

I came across a newer program called CT-50 from Tyler Bramlett, and its got a mix of CF style exercises and a host of other exercises/workouts, but are done in a highly progressive plan of action for you. 

Not all people can go to a gym, and they end up working out at home. I feel as a part of my blog, its not to get people to the places where I train people, its to help inform them of how they can workout BETTER on their own.  One of the programs I am a fan of and highly do is the Home Workout Revolution program from Craig Ballantyne, found at http://tinyurl.com/cbhwrevsale.
Tyler's new CT-50 program is quite possibly one of the best collections I've seen as far as what you totally get from his offerings.

In a nutshell, its a plethora of guides to help you discover where to start and what actions to take right away.  There are also videos to download instantly (once you get your access rights) and view right away, available to download and burn onto your own collection of DVD's to play.  I love programs like this, because then I can customize my own DVD's and not have to pay for a set collection that has workouts I don't enjoy.

The CT-50 program is $37, and is available with other bonuses if you wish to add them on. At 1/3 the price of most high priced DVD collections of workouts that are sold out there, CT-50 is a great deal all-around.

Check it out and see for yourself here: http://tinyurl.com/ct50rabc

As always, I check out the programs before I sell them on my site. This is one of the better deals you will find anywhere online for at-home workouts to get after and customize for your goals!

http://tinyurl.com/ct50rabc

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

RABC: Wild Wednesday Workout

Greetings RAW Warriors,

When I have 20 minutes and want to get something out of my cardio in a quick hurry, this one workout has been a staple of mine for the past 10-12 years.

I apply it to running, biking, or any other cardio machine if available, but most of the time its been running specific on a track or the road.

-------------

4 minutes easy pace
4 minutes of 20/10 hard/easy running. My 'Hard' feel is 5K to mile pace feel.
4 minutes easy pace
4 minutes again of 20/10 hard/easy running (8 cycles of that).
4 minutes easy pace or walking as a cool down.

-------------
If you go on an 'out and back' run on the road a lot, this one is easy to do if you turn around during the 2nd 4-minutes of easy pace, basically at the 10 minute mark. You usually end up coming back sooner if you go fast enough on the 20 second periods. Not all the time, but some of the time this happens and you can end your workout a bit sooner this way.

---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

RABC: Ten Minute Tuesday

Greetings RAW Warriors,

Here's Today's Ten-Minute Tuesday workout:

40 seconds work, 20 seconds rest each exercise

----------------
KB Goblet Squats

Push-Ups: Regular or Spiderman style

BW Alternating Lunges

Pull Ups or Band Rows

Hanging or Lying Leg Raises

Repeat the above circuit one more time in succession to get this in within 10 minutes.

-------------

Another 10 minute routine to add is doing a basic KB Swings Challenge, as a lot of the daily Swing workouts are done in 10 minutes or less, sometimes a bit more.

Give these two a look:

"Just Swing It!" - http://amzn.com/B00CCFQF14

"Kettlebell XL" - http://amzn.com/B00HL7YFOM

------------------

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

RABC: BSD Week 1

Greetings RAW Warriors,

Here's the weekly schedule for the RABC Bench-Squat-Deadlift Plan.  Don't forget to download the free handout copy with workout sheets up above in the page tabs.

----------------
Week 1, Day 1

Bench Press: 3 x 5
Front Squats: 3 x 8
Pulldowns: 3 x 8
DB Lunges: 3 x 8

All Star Sit Ups & Windmills:
20s work, 10s rest x 2 each exercise. rest 1 min, then repeat.

------------------
Week 1, Day 2

Squats: 3 x 5
Military Press: 3 x 8
DB Lunges: 3 x 8
Seated or DB Rows: 3 x 8

Leg Raises & KB Swings:
20s work, 10s rest x 2 each exercise, rest 1 min, then repeat.

------------------
Week 1, Day 3

Deadlifts: 3 x 5
Push-Ups: 3 x 8
BW Lunges: 3 x 8
Pull Ups: 3 x 8

Mountain Climbers & Total Body Extensions:
20s work, 10s rest x 2 each exercise, rest 1 min, then repeat.
--------------------

Look for 3 other workouts this week, such as Ten Minute Tuesday, Wild Wednesday, and Fantastic Friday routines.

--------------------

For under $3 total, you can get three more resources to go with the BSD Plan:
Just The Workouts: http://tinyurl.com/asapjtw
The RABC Manual: http://amzn.com/B00A6B55HQ
Just The Chart: http://tinyurl.com/asapjtc

--------------

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp

Just Added Above: 2 Free Programs!

Greetings RAW Warriors,

I added two free programs that I've had on the blog in the past but just left them as links in the blog posts.  Well, now they are in the top section of Pages to click on and instantly view:

Free 5,000 Swings Program!

and

RABC Bench-Squat-Deadlift Plan

Look for those links on the above page, but they are also provided for you in this blog post, too.

I'm looking at following the BSD Plan in the next 4 weeks on the blog, so if you want to follow along, simply print off the program, and make sure you have your resources of the RABC Manual and Just The Chart handy on your Kindle readers/apps too.

Don't have those two guides? Check 'em out at http://tinyurl.com/rkofp for only 99 cents each.

-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Daily RAW: Fantastic Friday Workout

Greetings RAW Warriors,

Here's today's Fantastic Friday Workout:

-------------

Items needed: 1 kettlebell for swings & cleans

Just Swing & Clean It!

40 1-Arm Swings (20 per side) in 2 minutes

20 1-Arm Cleans (10 per side) in 2 minutes

Repeat this pattern for 5 times total. (20 minutes)

On the Swings, you may do 10 per side and continue alternating arms every 10 until you reach 40 total.
On the Cleans, you may do 5 per side and continue alternating arms every 5 until you reach 20 total.

-------------------

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Daily RAW: Wild Wednesday Workout

Greetings RAW Warriors,

Here's today's Wild Wednesday Workout:

----------------

It's Kettlebell Swing Time!

Grab a moderate KB weight, most females might be fine with 15-25 pounds, guys 35-45 pounds.

Single Arm KB Swings are the focus.

10 Left, 10 Right = 20 reps, switch arms after 10 on your left.

20 reps every minute for 5 minutes = 100 reps
40 reps every 2 minutes for 10 minutes = 200 reps
20 reps every minute for 5 minutes = 100 reps

20 reps should take about 35-38 seconds to do.
40 reps should take about 70-80 seconds to do.

With each format, you will get a fair amount of rest between sets if you want a quick drink of water.

If you have a GymBoss timer, just setup the intervals for 1 minute each, or just watch a stopwatch and go at the top of each minute or two minute period.

GymBoss timers are great, and they even have an app for your phone that's free.  I believe its both for iPhone and Android systems, too.

-----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Daily RAW: 10 Minute Tuesday

Greetings RAW Warriors,

Here's today's 10 Minute Tuesday Workout:

Items Needed: 1 Kettlebell, Exercise Band

Following the favorite 20 seconds work, 10 seconds rest style, here's how the workout goes:

KB Goblet Squats: 20/10 x 4

Push-Ups: 20/10 x 4

BW Alternating Lunges: 20/10 x 4

Band Rows: 20/10 x 4

KB Low Windmills: 20/10 x 2 each side, alternate sides each 20/10

If you got 20 minutes, give the workout a 2nd round if you would like.

--------------

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Weekly RAW: Week 4, RABC Plan, Cardio isn't "Evil"...

Greetings RAW Warriors,

Here's Week 4 for you of the RABC Plan for next week.

I will still get some 10-Minute Tuesday, Wild Wednesday, and Fantastic Friday routines for you later in the week. Those were pretty well read this past week.

Also, thanks for the response to the freebie weekend of my two Kindle guides, Just The Workouts and Just The Track Workouts.  If you are reading this on Sunday, they are still available here: http://tinyurl.com/rkofp

------------------
Week 4, Day 1

Deadlifts: 5 x 3
Bench Press: 5 x 3

Windmills: 3 x 5 per side
1 Arm DB Rows: 3 x 8 per side

2 Minute Warning: 1 minute each exercise
KB Swings
Total Body Extensions

-------------------
Week 4, Day 2
Deadlift: 5 x 3
Bench Press: 5 x 3

Pulldowns: 3 x 8
All Star Sit Ups: 3 x 5

3 Minute Warning: 20/10 x 2 each exercise
Push-Ups
Lunges
Mountain Climbers

----------------
Week 4, Day 3

Deadlifts: 5 x 3
Bench Press: 5 x 3

KB Swings: 20 swings per minute, on the minute, x 10 rounds (10 minutes)

3 Minute Warning: 20/10 x 2 each exercise
Push-ups
Burpees
Planks

----------------
Cardo isn't Evil.

Just a little bit of a rant to go on here...

Probably have heard this from me before, but I hate how running gets lumped into 'slow, boring cardio' all the time by fitness professionals. 

As a runner myself and former full-time fitness training professional and sports performance coach, I just hate how some fitness pros do the following:

1. They always compare a sprinter's physique to a marathoner, saying how one is more muscular, and the other is more thin and sickly looking.  Just because we run, it doesn't mean we are all marathoners!  Quit this crap, fitness pros!  There are plenty of 5K warriors like me who don't run marathons. 5K's are more abundant and easier to race/compete in locally, so stop lumping all runners into one category. Case in point: Over 20,000 will do the Fargo Marathon's 5K event, while their main Marathon itself is capped at 2,000.  That's 18,000 more people than a marathon who will do the 3.1 mile race.  So, stop this madness, please. We are all not marathoners, so quit the comparisons already. You're wrong.

2. They will compare cycling and the elliptical trainer as being equal to running in the 'slow, boring cardio' section of training.  Running is not the same as cycling, cycling is not the same as being on an elliptical trainer.  This is like saying dumbbell lifting is the same as kettlebell lifting and they are both the same as barbell lifting....  There are similarities and differences between all forms.  I can do things with kettlebells that I can't do with barbells. I can do things with dumbbells that I can't do with barbells or kettlebells. So, stop with the 'This is equal to That' comparisons!  Quit marketing things with false images.

3. After bashing 'slow-go cardio', they will then say that INTERVALS ARE THE BEST FORM OF CARDIO, EVER.   I would have to agree with this, but interval training is not something to be done every single day, either.

As a Track coach, this would be like me prescribing the following to my runners: 

Monday: 400's on the track, 8-10 of them
Tuesday: 100's on the track, 16-20 of them
Wednesday: 200's on the track, 8-12 of them
Thursday: Repeat 800's on the track, 4-6 of them
Friday: Repeat Miles on the track, 2-3 of them

All of those workouts are Interval workouts of varying durations, but they are not ideally to be done every single darn day of your training week.

With the above workouts, I maybe do two interval speed training days per week, because the body isn't made to handle such high intensities on a daily basis.  Even elite runners don't do multiple interval workouts in a week, they intersperse them with longer, slower runs to help with recovery and work on other aspects of their fitness.

One way I do some of my workouts in the summer are interval workouts on the track, with bike rides on days in-between, going moderately over the natural hills and terrain/weather I am facing (windy days around here make for some hard riding on its own). My bike rides are the easy days, the interval workouts are my harder track days.

Some fitness pros will frown on long, slow cardio, but I have rediscovered its benefits throughout the years and no longer agree to the "intervals or nothing" mindset that some trainers have.

I don't agree with high mileage programs being a solution, but I do agree with high quality workouts being the solution instead.

All in all, I am getting sick of seeing fitness professionals bash the sports of running and cycling all the time in the name of marketing the Six Pack look.

I guess whether I have a six-pack or not is not important, I'm just worried about where the heck I finish in a race in the end.

No one gives me a trophy for a six-pack, they give me a trophy if I earn it by time and placing high enough.

Not all people run just to lose weight and get into shape.... we run because we love to race, too.

---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

RABC "Just The Freebies" Weekend!

Greetings RAW Warriors,

I'm giving away "Just" two guides this weekend:

"Just The Workouts"

and

"Just The Track Workouts"

Enjoy one of my best sellers in JTW, and JTTW is a bunch of former 99 cent guides, squished together into one collective format of "just the track workouts" from those guides.

Either click the links above, or check out all the guides I have to offer right HERE.

Look here later this weekend for next week's RABC Weekly Plan.

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

Daily RAW: Fantastic Friday Workout

Greetings RAW Warriors,

Here is a Fantastic Friday routine for you:

20/10 work/rest pattern used, 4 rounds each exercise

Bodyweight Squats
Pushups
Lunges
Standing Band Rows
Total Body Extensions
KB Goblet Squats
KB 1 Arm Cleans
KB 1 Arm Jerks
KB 1 Arm Swings

------------------
As part of Fantastic Friday, I am giving away two Kindle guides over the weekend. I will announce it on the blog on Saturday morning,  but you can see firsthand Saturday morning on my author page at http://tinyurl.com/rkofp .

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

Daily RAW: Wild Wednesday Workout

Greetings RAW Warriors,

Yesterday's 10 Minute Tuesday workout was a good response, so let's go for a Wild Wednesday routine:

----------------
Wild Wednesday Workout

3 Minute rounds each, 20/s10s work/rest format (6 rounds of 20/10)

KB Goblet Squats
Pushups
KB Tactical Lunges
1 Arm KB Rows (switch sides every 20/10)
KB Swings
KB Cleans (switch sides every 20/10)

----------

This should take you 18 minutes to do.

Its a good kettlebell routine to give it go, use a moderate KB or even a lighter one at first.

-----------
Recently I found a new spinning bike at Sears on a great floor model clearance price. An $800 bike sold for $300 at first and down to $115 at the price I got it for. Its a Bladez SX Pro indoor trainer, and its a great addition to my workout lineup. Its very smooth and the closest I have experienced on a stationary bike to what a real bike feels like.

I mention this because I like good old cardio routines. I am one of the few people left who think that regular 'cardio' isn't a terrible thing. Not every workout has to be an interval blast-o-matic workout that leaves your tongue hanging out, drenched in sweat, like some infomercials have you believe. I do perform interval routines, along with regular, steady state cardio workouts of the running and cycling nature.  I enjoy a pleasant ride in the countryside, using hills as my natural intervals, and winds to either resist or assist on my ride. I also enjoy a nice easy run to take in the best of nature on its wonderful days you get now and then outdoors.

I just wanted to mention my bike because its a nice change from the same old stuff that people can get stuck in. It is also beneficial for aiding recovery, going at a nice easy pace, something of a lower intensity to help increase blood flow to your muscles without damaging them repeatedly with high intensity routines.

---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Daily RAW: 10 Minute Tuesday Workout, New BW Finishers

Greetings RAW Warriors,

For something new, I decided to come up with a new 10 Minute workout to do, published on Tuesdays. Simply put, its a 10-Minute Tuesday routine:

Today's will follow the 20 seconds work, 10 seconds rest pattern (20/10).

--------------------------------
Total Body Takedown:

BW Squats: 20/10 x 4

Band Presses: use exercise bands to do a standing chest press - 20/10 x 4

BW Lunges: 20/10 x 4, alternate continuously for each set

Band Pulls/Rows: standing rows with an exercise band - 20/10 x 4

Mountain Climbers: 20/10 x 2

Total Body Extensions: 20/10 x 2

----------------------------------

Looking for something more to finish off your workout? Try the new Bodyweight Finishers from Mike Whitfield. 

A lot of times you get barraged with program after program, and you don't know what to do next.  What if you could just take your favorite routines and amp them up a bit more with a finisher?

That's what Mike has done: he's created a lot of add-on routines (video included!) that you can start reading ASAP and even add some to your very next workout, even tonight's routine.

See what he's got for you at http://tinyurl.com/asapbwf

Best of all, its only $19 right now! 

Workout guides plus videos to instantly watch for only $19?  That's a heck of a deal to take advantage of.

Check it out ASAP at http://tinyurl.com/asapbwf

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

Daily RAW: Ab Workout Upgrade

Greetings Rats Alley Warriors,

Last week I revisited an old ab routine I did in my HS days, covering how it used to take me about 15 minutes to do.

Well, here is my suggested upgrade to the workout plan.

The original called for 7 exercises, done 3*15 for each and building up to 3*25 over the course of 12 weeks.

With the success I've seen from the 20/10 work/rest workouts, I feel it is worth looking at seriously as the format to follow with this old type of ab workout.

Here is a new look at an old program: kind of like taking a classic ride and hot rodding it up a bit.
-------------------------
Ab Crushers 2.0

20 sec work, 10 sec rest x 2 rounds for each exercise

First 4 weeks:
Ab Crunches
Leg Raises
Mountain Climbers
Toe Touches
Cross Body Mountain Climbers
Total Body Extensions

2nd 4 weeks: add the following
T-Twists
Kneeling Superman's

3rd 4 Weeks: add the following
Side Planks Left
Side Planks Right

---------
Ab Crunches are the basic crunches where you lie down, crunching up and taking your shoulders off the floor.
Leg Raises are where you lie down, hands under your rear, taking your legs straight up to 90 degrees and back down.
Mountain Climbers are taken from a pushup stance, taking your knees up towards your chest, one at a time.
Toe Touches are where you lie down, legs straight up, and take your hands up towards your feet, trying to reach your toes if you can.
Cross Body MC's are Mountain Climbers where you take your knee towards your opposite elbow in the mountain climber motions.
Total Body Extensions are a full body squat to full extension at the top. Raise your arms up as you reach the top, drive your arms back as you squat back down. Don't jump on the extension, rather, extend up on the balls of your feet as your fully extend up after the squat.

In the 2nd month, add these two:
T-Twists: From a pushup stance, take one arm up towards the ceiling then back down again, alternating arms for the duration.
Kneeling Superman's: kneel down on all fours, taking your left arm up at the same time as your right leg. Alternate sides for the duration.

In the 3rd month, add these two:
Side Planks Left side: From a pushup stance, do a T-Twist to your left side (left arm up towards the ceiling) and hold it at the top.
Side Planks Right side: don't he right side to finish it out.

This routine goes from a 6 minute circuit to 8, then 10. 3-5 times a week would be plenty for most people to add a routine like this to their plans.

Get a Gymboss timer to whip through a 20/10 work/rest pattern, or even find the Gymboss timer app for your phone or tablet. The app is free and you can set timers for any work/rest pattern you desire.

If 20 seconds seems like too much, try 15 seconds work and 15 seconds rest for a good 1:1 work/rest ratio.

All in all, jot or print this out for a good little Ab and core workout if you are desiring to add one to your routine.

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

Weekly RAW: RABC Week 3, Gluten Free Update

Greetings RAW Warriors,

This week's Rats Alley Workouts for Week 3 next week are here:

Week 3: 10-8-6-4

Monday:
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4

Lat Pulldowns: 4 x 8
Windmills: 3 x 5 per side

3 Minute Warning: 20/10 x 2 each exercise
BW Squats
Mountain Climbers
Total Body Extensions

Wednesday:
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4

1 Arm DB Rows: 4 x 8 each side
All Star Sit Ups: 3 x 5 per side

2 Minute Warning: 1 minute each exercise
Jumping Jacks
Burpees

Friday:
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4

Pulldowns: 4 x 8
Swings: 5 x 60s each

3 Minute Warning: 20/10 x 2 each exercise
Pushups
Lunges
Mountain Climbers

---------------
Still going Gluten Free when I can, and its making a great difference in how I feel and look.  Dropped 15# now totally, seemed to hit a happy point and not so worried about a set number.  I have a feeling that once I get outside more and run in nicer weather, the weight will come off a little more, but not much.  I've gone from 202 to 187 now, and I think between 180-185 will be a good weight to be at for my performance.

Some days I just can't get around gluten foods, so its not the end of the world. On the bright side, I am no longer snacking on crackers and cookies that used to contain a lot of it.  Replacing the chips with rice cakes and rice crackers/snacks has been a nice change.

Running-wise, its feeling a lot better for me and I'm anxious to crank out a workout on the track on the first cleared-off track day we have.

-------------
I'm looking at doing some core workouts & full body workout circuits of my own as additional workouts to add to the blog on a semi-daily basis.

Still hitting up the Swings now & then, even in the start of track season. Mostly up to just BW workouts at the end of our runs. 

I'm finding the 20/10 format is one of the better templates to use for various workout needs.  Grab a bunch of great 20/10 workouts plus many others on video with the Home Workout Revolution series at http://tinyurl.com/cbhwrevsale .  I have used these workouts to fill in a great need with my busy schedule. 

Not interested in 20/10 workouts?  Want to just grab a great program or tackle on a challenge?  Grab these great deals for your Kindle apps or readers:  http://tinyurl.com/rkofp

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

Weekly RAW: RABC Week 2, Ab Workout Rewind

Greetings RAW Warriors,

Here's Week 2 of the RABC Plan to get you going:

============
Week 2, Day 1:
Deadlifts: 4x5
Bench Press: 4x5

Pulldowns: 3x8
Windmills: 3x5 per side

3 Minute Warning: 20/10 x 2 each exercise
Push-Ups
Lunges
Total Body Extensions

============
Week 2, Day 2:
Deadlifts or Squats: 4x5
Bench Press: 4x5

DB Rows: 3x8 per side
All Star Sit Ups: 3x5 per side

2 Minute Warning: 1 minute each
Mountain Climbers
Burpees

=============
Week 2, Day 3:
Deadlifts: 4x5
Bench Press: 4x5

Pulldowns: 3x8
Swings: 5 x 1 minute, 30-60s rest between sets

3 Minute Warning: 20/10 x 2 each exercise
Planks
Mountain Climbers
Total Body Extensions

-----------------------
Recently I came across my old ab workout book from high school, called 'Gut Busters!'.  Here it was in a nutshell:

12 week program
1 month of 7 exercises, 3x15 each exercise
2nd month was 3x20 each exercise
3rd month was 3x25 each exercise
Of course, you'd gradually increase the reps each week as a way to build up to this.

It was a great program to develop my non-developed abs at the time, but it also ate up a lot of my training time, mostly up to 15 minutes a day is what it would take with minimal rests between sets.

I didn't do all 7 exercises, but did double up on a few of them back then, so I would still get in the total volume.

This ab workout was great for my abs, but terrible for my back at the time. My abs were a lot stronger than my back and this was something I finally became aware of during my college days.  I learned more about exercise balance and strengthening opposing muscle groups and trying to get them as equal as you can.

These days it seems there are a bunch of workouts out there that have you saying NO to crunches and getting 'ripped abs without crunches!'.  Most of them are fluffy bullcrap, but some of them attack the core with full body exercises, as they should. 

One of them is Home Workout Revolution, which you know I'm a big fan of.  The 4 and 6 minute circuits they have for ab/core workouts are solid and well balanced. If you are looking for something that won't eat up your time and be easily applied to your routine and goals, the HWR 4 & 6 minute workouts are right up your alley.

Check them out here, as the HWR series is a solid, top to bottom, workout routine that is the best value of fitness workout videos and programs I've seen.

http://tinyurl.com/cbhwrevsale

----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Grab a Kindle Training Guide from Coach Rick at - http://tinyurl.com/rkofp