Greetings RAW Warriors,
Taking a break for a week or two with the postings of weekly workouts. I'm getting into the heart of track season as a coach too, and things are about to pick up a lot.
In the meantime, check out the RABC BSD Plan up above if you haven't done so already. There are also KB Swing programs to follow to help you gear up for a 10,000 Swings Challenge.
The "Just Swing It!", "Just Clean It!", and "KBXL" guides have been doing really well lately in Kindle guide sales. Many of my guides have been in the Top 100 of Sports & Outdoors sections of the "Kindle Short Reads" picks.
Take a peek at these guides that many can be finished within an evening or under an hour, for sure.
http://tinyurl.com/rkofp
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Monday, April 21, 2014
Saturday, April 19, 2014
Freebie Weekend: TAC on Kindle!
Greetings RAW Warriors,
If you are into speed training and want a unique edge to it, you can get a free guide this weekend on your Kindle that covers how to gain that edge.
If you've seen GPS speed monitors and wondered how they can be used to help improve your speed, this is your guide!
"The Acceleration Code" - http://amzn.com/B007TLQKQG
"GPS is the future of speed training...and it is here! Discover new techniques to apply to traditional speed training programs and use GPS speed monitors to deliver better results for you, with "The Acceleration Code" ! Coach Rick Karboviak, a leading innovative coach with GPS speed monitors, takes you through the breakthrough methods that GPS speed monitors can provide you. You will evaluate your speed training workouts, sprint by sprint, workout by workout, week by week: enabling you to fine tune your training more specifically than ever before! No more using stopwatches to guess your effort over just time alone, as the GPS data gives you instant feedback in MPH and more data that you could ever imagine being measured over a speed workout!
Let Coach Rick take you through a series of workouts that use GPS speed monitors, a track or playing field, and he even tosses in a kettlebell to the mix for more power & explosion to your sprinting. Designed for the 'everyday athlete' who wants to get faster, "The Acceleration Code" is your next tool in creating the edge you need to succeed!"
Grab your copy today (Saturday) and on Sunday from the Kindle Store!
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp
If you are into speed training and want a unique edge to it, you can get a free guide this weekend on your Kindle that covers how to gain that edge.
If you've seen GPS speed monitors and wondered how they can be used to help improve your speed, this is your guide!
"The Acceleration Code" - http://amzn.com/B007TLQKQG
"GPS is the future of speed training...and it is here! Discover new techniques to apply to traditional speed training programs and use GPS speed monitors to deliver better results for you, with "The Acceleration Code" ! Coach Rick Karboviak, a leading innovative coach with GPS speed monitors, takes you through the breakthrough methods that GPS speed monitors can provide you. You will evaluate your speed training workouts, sprint by sprint, workout by workout, week by week: enabling you to fine tune your training more specifically than ever before! No more using stopwatches to guess your effort over just time alone, as the GPS data gives you instant feedback in MPH and more data that you could ever imagine being measured over a speed workout!
Let Coach Rick take you through a series of workouts that use GPS speed monitors, a track or playing field, and he even tosses in a kettlebell to the mix for more power & explosion to your sprinting. Designed for the 'everyday athlete' who wants to get faster, "The Acceleration Code" is your next tool in creating the edge you need to succeed!"
Grab your copy today (Saturday) and on Sunday from the Kindle Store!
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp
Friday, April 18, 2014
Daily RAW: Fantastic Friday Workout
Greetings RAW Warriors,
Here is today's Fantastic Friday Workout:
-----------------
20 seconds work, 10 seconds rest x 2 each exercise
KB Swings
KB Cleans
Push-Ups
Total Body Extensions
Spiderman Climbers (Mountain Climbers but with a step outside of your hands)
KB Swings
KB Push Presses
Band Rows
BW Lunges
Leg Raises
Do 1 arm swings for the KB Swings, 1 arm Cleans, plus 1 arm Push Presses.
----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp
Here is today's Fantastic Friday Workout:
-----------------
20 seconds work, 10 seconds rest x 2 each exercise
KB Swings
KB Cleans
Push-Ups
Total Body Extensions
Spiderman Climbers (Mountain Climbers but with a step outside of your hands)
KB Swings
KB Push Presses
Band Rows
BW Lunges
Leg Raises
Do 1 arm swings for the KB Swings, 1 arm Cleans, plus 1 arm Push Presses.
----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp
Tuesday, April 15, 2014
Daily RAW: Ten Minute Tuesday
Greetings RAW Warriors,
Here is today's Ten Minute Tuesday routine:
---------------
40 seconds work, 20 seconds rest each exercise
KB Swings
Band Presses
KB Tactical Lunges
Band Rows
Leg Raises
KB Swings
Band Presses
KB Tactical Lunges
Band Rows
Leg Raises
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp
Better than Crossfit?!? Yep! http://tinyurl.com/ct50rabc
Here is today's Ten Minute Tuesday routine:
---------------
40 seconds work, 20 seconds rest each exercise
KB Swings
Band Presses
KB Tactical Lunges
Band Rows
Leg Raises
KB Swings
Band Presses
KB Tactical Lunges
Band Rows
Leg Raises
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp
Better than Crossfit?!? Yep! http://tinyurl.com/ct50rabc
Sunday, April 13, 2014
Weekly RAW: RABC BSD, Week 4 Schedule, Gluten-free update
Greetings RAW Warriors,
Here is next week's schedule for Week 4 of the BSD Plan. Don't forget to print off your log sheets from the tab up above.
----------------
Week 4, Day 1
Bench Press: 5 x 3
Front Squats: 3 x 6
Pulldowns: 3 x 6
DB Lunges: 3 x 6
ASSU's and WM's: 20/10 x 2 each, rest 1 min, 20/10 x 2 each
Week 4, Day 2
Squats: 5 x 3
Military Press: 3 x 6
DB Lunges: 3 x 6
Seated or DB Rows: 3 x 6
Leg Raises & KB Swings: 20/10 x 2 each, rest 1 min, 20/10 x 2 each
Week 4, Day 3
Deadlifts: 5 x 3
Push-Ups: 3 x 6
BW Lunges: 3 x 6
Pull-Ups: 3 x 6
MC's and TBE's: 20/10 x 2 each, rest 1 min, 20/10 x 2 each
----------------------
The snow is melting away, now the ground is soggy, but the outdoor track season has started!
Personally, my running is going very well now with the gluten-free changes I've made. There have been some longer runs with the track kids I've been able to do fairly well now. Just a little discomfort at the end, but my times are better than I thought they would be. On some out & back runs, I can go out easy and come back at a faster time overall.
The weight loss has kind of hit a standstill, close to 20 pounds lost now since January with some fluctuations of 2-3 pounds to 17-18 from that January weight. I'd say the biggest change is in energy levels during a run, I don't feel so zapped any more and things just flow easier.
I still face some issues on some days where gluten is just unavoidable, but in the bigger picture, its still a lot less than what I used to consume on a daily basis. Minimization is key, not total elimination, as I've discovered.
I'm going to just add a few workouts throughout the week, maybe just a 10 Minute Tuesday and Fantastic Friday workout this week.
On a final note, Amazon Kindle Store has a new category of "Kindle Short Reads" and some of my guides are in the Top 100 lists for some categories. A lot of my guides are short, brief and to the point, so if you are in need of quick reads instead of a long, drawn-out guide, go here to discover what I have: http://tinyurl.com/rkofp
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here is next week's schedule for Week 4 of the BSD Plan. Don't forget to print off your log sheets from the tab up above.
----------------
Week 4, Day 1
Bench Press: 5 x 3
Front Squats: 3 x 6
Pulldowns: 3 x 6
DB Lunges: 3 x 6
ASSU's and WM's: 20/10 x 2 each, rest 1 min, 20/10 x 2 each
Week 4, Day 2
Squats: 5 x 3
Military Press: 3 x 6
DB Lunges: 3 x 6
Seated or DB Rows: 3 x 6
Leg Raises & KB Swings: 20/10 x 2 each, rest 1 min, 20/10 x 2 each
Week 4, Day 3
Deadlifts: 5 x 3
Push-Ups: 3 x 6
BW Lunges: 3 x 6
Pull-Ups: 3 x 6
MC's and TBE's: 20/10 x 2 each, rest 1 min, 20/10 x 2 each
----------------------
The snow is melting away, now the ground is soggy, but the outdoor track season has started!
Personally, my running is going very well now with the gluten-free changes I've made. There have been some longer runs with the track kids I've been able to do fairly well now. Just a little discomfort at the end, but my times are better than I thought they would be. On some out & back runs, I can go out easy and come back at a faster time overall.
The weight loss has kind of hit a standstill, close to 20 pounds lost now since January with some fluctuations of 2-3 pounds to 17-18 from that January weight. I'd say the biggest change is in energy levels during a run, I don't feel so zapped any more and things just flow easier.
I still face some issues on some days where gluten is just unavoidable, but in the bigger picture, its still a lot less than what I used to consume on a daily basis. Minimization is key, not total elimination, as I've discovered.
I'm going to just add a few workouts throughout the week, maybe just a 10 Minute Tuesday and Fantastic Friday workout this week.
On a final note, Amazon Kindle Store has a new category of "Kindle Short Reads" and some of my guides are in the Top 100 lists for some categories. A lot of my guides are short, brief and to the point, so if you are in need of quick reads instead of a long, drawn-out guide, go here to discover what I have: http://tinyurl.com/rkofp
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, April 11, 2014
Daily RAW: Fantastic Friday
Greetings RAW Warriors,
Here is today's Fantastic Friday workout for you.
--------------
Strike Up The Band:
20s work, 10s rest x 4 each exercise
Band Presses
Band Rows
Band Forward Lunges
Band Squat & Rows (Hold a squat position while doing rows)
Band Lunge & Punch (Lunge forward with right leg, Punch/Press with left arm in lunge position. Reverse legs & arms repeatedly in this fashion)
This is a quick little total body, 10 minute routine.
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com
Here is today's Fantastic Friday workout for you.
--------------
Strike Up The Band:
20s work, 10s rest x 4 each exercise
Band Presses
Band Rows
Band Forward Lunges
Band Squat & Rows (Hold a squat position while doing rows)
Band Lunge & Punch (Lunge forward with right leg, Punch/Press with left arm in lunge position. Reverse legs & arms repeatedly in this fashion)
This is a quick little total body, 10 minute routine.
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com
Wednesday, April 9, 2014
Daily RAW: Wild Wednesday Workout
Greetings RAW Warriors,
Here is today's Wild Wednesday Workout:
------------------
15 Minute Kettlebell Routine
Use a moderate KB weight to complete the routine.
20/10 x 2 each exercise:
KB Swings
KB Cleans
KB Presses
KB Tactical Lunges
KB Front Squats (hold 1 KB on each side for each 20/10 set)
KB Cleans
KB Swings
Rest 1 minute, then repeat entire circuit.
----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here is today's Wild Wednesday Workout:
------------------
15 Minute Kettlebell Routine
Use a moderate KB weight to complete the routine.
20/10 x 2 each exercise:
KB Swings
KB Cleans
KB Presses
KB Tactical Lunges
KB Front Squats (hold 1 KB on each side for each 20/10 set)
KB Cleans
KB Swings
Rest 1 minute, then repeat entire circuit.
----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, April 8, 2014
Daily RAW: Ten Minute Tuesday
Greetings RAW Warriors,
Here is today's 10-Minute Tuesday Workout:
1 Minute Each:
(Use 20/10 x 2 if unable to do a full minute of each, or 40 seconds work, 20s rest)
Jumping Jacks
Push-Ups
Total Body Extensions
BW Squats
Jog in Place
Lying Leg Raises
Jumping Jacks
Push-Ups
Lying Bicycles
Burpees
--------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here is today's 10-Minute Tuesday Workout:
1 Minute Each:
(Use 20/10 x 2 if unable to do a full minute of each, or 40 seconds work, 20s rest)
Jumping Jacks
Push-Ups
Total Body Extensions
BW Squats
Jog in Place
Lying Leg Raises
Jumping Jacks
Push-Ups
Lying Bicycles
Burpees
--------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, April 6, 2014
Weekly RAW: Week 3, RABC-BSD Plan
Greetings, RAW Warriors,
Here is Week 3's plans for the RABC: Bench-Squat-Deadlift routine.
For log sheets, hit the page tab up above for the BSD Plan.
------------
Week 3, Day 1:
Bench Press: 10-8-6-4
Front Squats: 3 x 12
Pulldowns: 3 x 12
DB Lunges: 3 x 12
All Star Sit Ups & Windmills: 20/10 x 2 each, rest 1 min, 20/10 x 2 each
Week 3, Day 2:
Squats: 10-8-6-4
Military Press: 3 x 12
DB Lunges: 3 x 12
Seated or DB Rows: 3 x 12
Leg Raises & KB Swings; 20/10 x 2 each, rest 1 min, 20/10 x 2 each
Week 3, Day 3:
Deadlifts: 10-8-6-4
Push-Ups: 3 x 12
BW Lunges: 3 x 12
Pull-Ups: 3 x 12
Mountain Climbers & Total Body Extensions: 20/10 x 2 each, rest 1 min, 20/10 x 2 each
------------------
Look out for Daily RAW's of 10-Minute Tuesday, Wild Wednesday, and Fantastic Friday routines, later to come this week.
-------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp
Here is Week 3's plans for the RABC: Bench-Squat-Deadlift routine.
For log sheets, hit the page tab up above for the BSD Plan.
------------
Week 3, Day 1:
Bench Press: 10-8-6-4
Front Squats: 3 x 12
Pulldowns: 3 x 12
DB Lunges: 3 x 12
All Star Sit Ups & Windmills: 20/10 x 2 each, rest 1 min, 20/10 x 2 each
Week 3, Day 2:
Squats: 10-8-6-4
Military Press: 3 x 12
DB Lunges: 3 x 12
Seated or DB Rows: 3 x 12
Leg Raises & KB Swings; 20/10 x 2 each, rest 1 min, 20/10 x 2 each
Week 3, Day 3:
Deadlifts: 10-8-6-4
Push-Ups: 3 x 12
BW Lunges: 3 x 12
Pull-Ups: 3 x 12
Mountain Climbers & Total Body Extensions: 20/10 x 2 each, rest 1 min, 20/10 x 2 each
------------------
Look out for Daily RAW's of 10-Minute Tuesday, Wild Wednesday, and Fantastic Friday routines, later to come this week.
-------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp
Friday, April 4, 2014
Daily RAW: Fantastic Friday
Greetings, RAW Warriors,
Here is today's Fantastic Friday Workout:
----------------
Its another GymBoss & Kettlebell Day!
Set it to 20/10 on the work/rest ratio's, and lets get going...
1 minute each:
KB Cleans
KB Clean & Jerk
KB Swings
Repeat this 3 exercise circuit for 5 times total, completing a 15 minute workout.
Use a moderate KB to perform the exercises, doing 1 arm alone for each 20/10 period, switching every 30 seconds from arm to arm.
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here is today's Fantastic Friday Workout:
----------------
Its another GymBoss & Kettlebell Day!
Set it to 20/10 on the work/rest ratio's, and lets get going...
1 minute each:
KB Cleans
KB Clean & Jerk
KB Swings
Repeat this 3 exercise circuit for 5 times total, completing a 15 minute workout.
Use a moderate KB to perform the exercises, doing 1 arm alone for each 20/10 period, switching every 30 seconds from arm to arm.
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, April 2, 2014
Daily RAW: Wild Wednesday
Greetings, RAW Warriors,
Here's today's Wild Wednesday Workout:
Squats & Push-Ups Metabolic Challenge:
Time yourself for 10 minutes on this workout.
Perform 5 BW Squats, followed by 5 Push-Ups.
Keep performing sets of 5 on each exercise, resting as you wish, and recording your total reps for the workout.
Keep this number on-record for a future challenge day.
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's today's Wild Wednesday Workout:
Squats & Push-Ups Metabolic Challenge:
Time yourself for 10 minutes on this workout.
Perform 5 BW Squats, followed by 5 Push-Ups.
Keep performing sets of 5 on each exercise, resting as you wish, and recording your total reps for the workout.
Keep this number on-record for a future challenge day.
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, April 1, 2014
Home Workout Revolution Special!
Greetings RAW Warriors,
You know I'm not a 'cardio is evil' type of guy, as I'm an active runner and cyclist who enjoys it.
Some days though, you don't feel like a cardio routine and maybe you are in need of some brief, short workouts to give your body a break and re-energize your entire plan for a phase of your training.
Craig Ballantyne is having a sale on his Home Workout Revolution program this week, Tuesday April 1st through Thursday, April 3rd.
It is a very timely deal, and definitely NO April Fool's joke!
This program which usually goes for $67 ( great deal on its own, especially in comparison to programs like P90X, Insanity, and others that are in the $120 range), however, its on sale for a tremendous price of just $27!
For the cost of an average gym membership for one month (usually $30-40 in some places), you can get the following:
51 no-equipment workouts with INSTANT video access to log into!
20 more workouts of 6 and 4 minute circuits for more challenges to do!
Plus program and workout guides to go with all of it...
There's no shipping, no waiting, just get instant access to the videos & guides to get started right away!
You can't get that with other DVD & guide program collections, sometimes the first payment alone is more than $27!
HWR has been a staple of my workout agenda, year-round, because it fits in so well with a busy time schedule I have with a full time job and coaching teams all school year long.
Sometimes 10 to 15 minutes is all you have, and HWR will be all you need to get something done in that time frame.
Get your Home Workout Revolution started here, for only $27: http://tinyurl.com/rabchwr27
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rabchwr27
You know I'm not a 'cardio is evil' type of guy, as I'm an active runner and cyclist who enjoys it.
Some days though, you don't feel like a cardio routine and maybe you are in need of some brief, short workouts to give your body a break and re-energize your entire plan for a phase of your training.
Craig Ballantyne is having a sale on his Home Workout Revolution program this week, Tuesday April 1st through Thursday, April 3rd.
It is a very timely deal, and definitely NO April Fool's joke!
This program which usually goes for $67 ( great deal on its own, especially in comparison to programs like P90X, Insanity, and others that are in the $120 range), however, its on sale for a tremendous price of just $27!
For the cost of an average gym membership for one month (usually $30-40 in some places), you can get the following:
51 no-equipment workouts with INSTANT video access to log into!
20 more workouts of 6 and 4 minute circuits for more challenges to do!
Plus program and workout guides to go with all of it...
There's no shipping, no waiting, just get instant access to the videos & guides to get started right away!
You can't get that with other DVD & guide program collections, sometimes the first payment alone is more than $27!
HWR has been a staple of my workout agenda, year-round, because it fits in so well with a busy time schedule I have with a full time job and coaching teams all school year long.
Sometimes 10 to 15 minutes is all you have, and HWR will be all you need to get something done in that time frame.
Get your Home Workout Revolution started here, for only $27: http://tinyurl.com/rabchwr27
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rabchwr27
Daily RAW: Ten Minute Tuesday
Greetings RAW Warriors,
It's Tuesday, and its no April Fool's, either. Its 10-Minute Tuesday!
Let's get crackin'.
--------------
20/10 x 2 Workout format (20s work, 10s rest x 2 each exercise)
KB Front Squats
KB Cleans
KB 1 Arm Push Presses
KB Swings
Total Body Extensions
KB Front Squats
KB Cleans
KB 1 Arm Push Presses
KB Swings
Total Body Extensions
---------------
Choose a KB weight that you can do throughout the whole circuit, switching sides every 20/10 in the workout. Use a moderately heavy kettlebell to challenge you, but not tax you right away. If its too heavy as you start, simply go lighter on the next exercise.
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
It's Tuesday, and its no April Fool's, either. Its 10-Minute Tuesday!
Let's get crackin'.
--------------
20/10 x 2 Workout format (20s work, 10s rest x 2 each exercise)
KB Front Squats
KB Cleans
KB 1 Arm Push Presses
KB Swings
Total Body Extensions
KB Front Squats
KB Cleans
KB 1 Arm Push Presses
KB Swings
Total Body Extensions
---------------
Choose a KB weight that you can do throughout the whole circuit, switching sides every 20/10 in the workout. Use a moderately heavy kettlebell to challenge you, but not tax you right away. If its too heavy as you start, simply go lighter on the next exercise.
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Subscribe to:
Posts (Atom)