Greetings, RAW Warriors,
Here's a Daily RAW for the weekend, plus some ramblings of my own.
Daily RAW - 5/11-5/12
20/10 Rats Alley Workout
1 minute each of 20s work, 10s rest of the following exercises
BW Squats
Push-Ups
Lunges
Band Rows
Mountain Climbers
Stationary Spidermans
Total Body Extensions
Spiderman Push-Ups
Prisoner Lunges
Band Rows
X-Body Mtn Climbers
Jumping Jacks
Its only 12 minutes long but its a great conditioner!
If you feel up to it, rest 3 minutes, then do the circuit again.
Coach Rick's Ramblings:
CrossFit.... its a big topic in the fitness field right now. Some swear by it as gospel, some are darn near cult-like in their following of it, and others downright bash the method entirely.
I have been leery of it since I first caught sight of CF. I remember being on a fitness forum and battling it out with someone who kept claiming there was 'science behind it' but failed to show any proof of such science behind it. This person claimed that the CF method had fewer drop-out rates than the military fitness programs..., so I politely asked for proof of such a claim. Such proof could be, well, a STUDY on drop-out rates of military personnel from their military fitness plans versus CF. Once again, there failed to be any proof that existed of such a claim.
I have also seen workout videos of "CrossFit Fails", promoted by both CF cultists and opponents of CF. I don't know why a proponent of CF would show such videos, other than to be the bully type and show it as a way of saying 'these people can't handle the true grit of CrossFit! Look at them fail!"...which would really make ME want to join such a program...yikes!
As you can tell, I am not a fan of the CrossFit methods. From my education standpoint, you don't need to go to the extreme ends to get in 'extreme shape'. Safe programming is needed first & foremost, with progressions applied to get results over time. These workouts of getting as many reps as possible in an extended time period, or rushing to get so many reps completed (poorly or fairly executed reps) in a faster amount of time...it isn't necessary. It becomes a 'bragging right' goal instead of a fitness-based one.
Don't get me wrong: Bragging rights are good to go for... an example of this was this past week at track practice. I recently bought a 40 yard dash timing system that has a touchpad starter and an electronic beam on a tripod. Wednesday was when we played with this device at track, since we have fewer kids on Wednesdays due to religious ed programs going on Wednesday afternoon & nights for JH athletes. I set it up on the field for 40 yards, and the kids had a lot of fun with it! Why? Bragging rights! "I got a faster 40 than you!" Its positive motivation. It is a simple example of taking a simple test, the 40 yard dash, and turning it into a tool of motivation. Even if you can't beat someone personally in time, you can at least try to beat your own personal best time in the test. Its bragging rights to say "I took 2 tenths off my time after I did a lot of training this summer."
I just don't see any positive bragging rights of doing 'continental cleans' with a set amount of weight and getting so many reps done in a certain time. There is no emphasis on safety, its merely on getting more reps in good & poor fashion over that time period.
It is why I decided to go with the FitRanX system and apply it here in Finley this June. It offers sound, simple, progressive programs and the tests are TESTS, not feats of strength or circus acts.
I am also putting on a sports combine with my 40 yard timing system and other testing tools. I'm doing this as a competitive event as well as a motivational tool for the athletes in our region to use for their own goals. Wouldn't it be nice to know that your 40 yard dash time went down .3 to .4 seconds over the course of a summer, entering into your fall seasons with greater speed, proven by such testing?
Whatever your goals are, make sure you have the following:
1. Testing! - test yourself out and measure things out! You don't know where you can go if you don't know where you are currently at.
2. Programs! - Find a program that fits your goals and your needs. If you want to jump higher, don't be doing a bench press workout.... keep it specialized for your goals.
3. Consistency! - Be consistent with your training. 1-2 workouts a summer will NOT count towards anything. 2-3 workouts a week will be better than nothing.
4. Motivation! - Make sure you have something motivating you. Maybe its a varsity jersey to earn. Is it a conference title, a district title, a region title, a State tourney berth? Is it making an all-district, all-region team as an individual? Everyone has some motivation in sports. Its why we have trophies, there is always something to aim for.
Attack your summer with testing, programs, consistency, and motivation. If you live in/around Finley, talk to me about these and see if the FitRanX program and the SPARTA Combine testing days are the tools you need!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://climbthepodium.com
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Saturday, May 11, 2013
Friday, May 10, 2013
Daily RAW: 5/11/13 & a track workout...around the block?
Greetings, RAW Warriors,
Here is today's FitRanX bodyweight workout of the day for you:
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. Plank x8
3. Squat Thrust x8
4. Overhead Towel Squat x8
5. Crunches 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. Push-Up x8
2. Plank w/ Alternating Foot Lift x8
3. Jump Squat w/ Knee Tucks x8
4. Bear Crawl x8
5. Russian Twist x8
6. Curtsy Lunge x8
RABC Intervals: Hit the track, or run around the block today. An average block, all the way around, is slightly more than 400m, roughly 410m I have seen on my GPS watch when I measure it for our track routines. We sometimes practice at our school in Finley were there is a track, and other times we practice in Hope were there is a loose remnant of a track around the field, but its easier to go around the block next to the school.
For a track routine, jog 3 block lengths easy, then go 1 block length hard, doing this continually for 4 times around the block. I call this one the "3 & 1" where you go 300m easy and 100m at around a race pace feel. If you run 5K's, go a little faster, such as what you would do for a 1 mile time trial.
I know in-place interval routines are nice in most situations, but TRACK~! workouts really can trim you up fast, and boost your fitness levels up as well. Think about adding 1-2 running workouts with intervals if you need a great change in your fitness training.
Notes: I'm having a Freebie Weekend for 2 of my Kindle guides this weekend: "Just The Workouts" and "No More Crushers!" will be free for a limited time, Saturday & Sunday only. Grab them here, and check out a few more guides to purchase if you wish, at http://tinyurl.com/rkofp
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here is today's FitRanX bodyweight workout of the day for you:
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. Plank x8
3. Squat Thrust x8
4. Overhead Towel Squat x8
5. Crunches 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. Push-Up x8
2. Plank w/ Alternating Foot Lift x8
3. Jump Squat w/ Knee Tucks x8
4. Bear Crawl x8
5. Russian Twist x8
6. Curtsy Lunge x8
RABC Intervals: Hit the track, or run around the block today. An average block, all the way around, is slightly more than 400m, roughly 410m I have seen on my GPS watch when I measure it for our track routines. We sometimes practice at our school in Finley were there is a track, and other times we practice in Hope were there is a loose remnant of a track around the field, but its easier to go around the block next to the school.
For a track routine, jog 3 block lengths easy, then go 1 block length hard, doing this continually for 4 times around the block. I call this one the "3 & 1" where you go 300m easy and 100m at around a race pace feel. If you run 5K's, go a little faster, such as what you would do for a 1 mile time trial.
I know in-place interval routines are nice in most situations, but TRACK~! workouts really can trim you up fast, and boost your fitness levels up as well. Think about adding 1-2 running workouts with intervals if you need a great change in your fitness training.
Notes: I'm having a Freebie Weekend for 2 of my Kindle guides this weekend: "Just The Workouts" and "No More Crushers!" will be free for a limited time, Saturday & Sunday only. Grab them here, and check out a few more guides to purchase if you wish, at http://tinyurl.com/rkofp
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, May 9, 2013
Daily RAW: 5/10/13
Greetings RAW Warriors,
Just a quick one today of FitRanX bodyweight routines, direct from FitRanX HQ:
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 on 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. Weighted Leg Lifts x8
3. Spiderman Push-Ups x8
4. Jumping Lunges x8
5. Cross Body Crunch x8
6. Skater Hops x8
PS: an exercise library of videos is being built at http://fitranx.com for a lot of these exercises, and will include all the exercises in due time.
Today I had my own unique interval routine on the track, squeezed in-between work & the time I leave for our track meet today:
1/2 mile warm-up, with 1/4 jog to track and 1/4 jog on the track, then....
1600m total of Jog 100, Race Pace 100 x 8 times. I walked about one block, then jogged it back to my home, and had time to take my dog for a quick walk as a cool-down. I got all of this done, walk included, in about 20 minutes time.
For quick track routines, check out my running workout guides at http://tinyurl.com/rkofp
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Just a quick one today of FitRanX bodyweight routines, direct from FitRanX HQ:
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 on 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. Weighted Leg Lifts x8
3. Spiderman Push-Ups x8
4. Jumping Lunges x8
5. Cross Body Crunch x8
6. Skater Hops x8
PS: an exercise library of videos is being built at http://fitranx.com for a lot of these exercises, and will include all the exercises in due time.
Today I had my own unique interval routine on the track, squeezed in-between work & the time I leave for our track meet today:
1/2 mile warm-up, with 1/4 jog to track and 1/4 jog on the track, then....
1600m total of Jog 100, Race Pace 100 x 8 times. I walked about one block, then jogged it back to my home, and had time to take my dog for a quick walk as a cool-down. I got all of this done, walk included, in about 20 minutes time.
For quick track routines, check out my running workout guides at http://tinyurl.com/rkofp
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, May 8, 2013
Daily RAW: 5/9/13
Greetings RAW Warriors,
Yesterday was pretty busy with work & a track meet right after work. Sorry I didn't get out a Daily RAW for you. I think for Phase II I will just put two main lifting workouts up for each week, and other days will be FitRanX routines and other interval routines along the way.
Here are a couple workouts for you, one for the RABC Phase II and others for FitRanX, I have yesterday's one that I missed and the Wednesday Warrior one for today.
Daily RAW, 5/9:
Deadlifts: 3 x 10
Bench Press: 3 x 10
All Star Sit Ups: 3 x 5 per side
DB or Band Rows: 3 x 10
4 Minute Warning: 20/10 style
Alternating Lunges x 2
Side Hops x 2
Push Ups x 2
Total Body Extensions x 2
FitRanX Workouts:
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
2. V-Abs x8
3. Leg Thrusts x8
4. Chair Step-Ups x4 on each side
5. Sit-Ups 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. Suicides x8
2. V-Abs x8
3. Burpees x8
4. Jump Squats x8
5. Weighted Sit-Up x8
6. Inchworm x8
The Wednesday Warrior FitRanX Workout:
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. Burpees x8
3. Side Step Duck Under x8
4. Jump Squats x8
5. Gator Crawls x8
6. Seal Jacks x8
Just a side note: My "Just Swing It!" Kindle guide is a hot item right now lately, even outpacing my #1 seller the past year of "Just The Workouts". If you haven't checked it out, its only 99 cents to read and have as a resource on your Kindle: http://tinyurl.com/rkofp Give it a look and pick up a few more guides as well for some quick reads and workout plans.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Yesterday was pretty busy with work & a track meet right after work. Sorry I didn't get out a Daily RAW for you. I think for Phase II I will just put two main lifting workouts up for each week, and other days will be FitRanX routines and other interval routines along the way.
Here are a couple workouts for you, one for the RABC Phase II and others for FitRanX, I have yesterday's one that I missed and the Wednesday Warrior one for today.
Daily RAW, 5/9:
Deadlifts: 3 x 10
Bench Press: 3 x 10
All Star Sit Ups: 3 x 5 per side
DB or Band Rows: 3 x 10
4 Minute Warning: 20/10 style
Alternating Lunges x 2
Side Hops x 2
Push Ups x 2
Total Body Extensions x 2
FitRanX Workouts:
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
2. V-Abs x8
3. Leg Thrusts x8
4. Chair Step-Ups x4 on each side
5. Sit-Ups 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. Suicides x8
2. V-Abs x8
3. Burpees x8
4. Jump Squats x8
5. Weighted Sit-Up x8
6. Inchworm x8
The Wednesday Warrior FitRanX Workout:
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. Burpees x8
3. Side Step Duck Under x8
4. Jump Squats x8
5. Gator Crawls x8
6. Seal Jacks x8
Just a side note: My "Just Swing It!" Kindle guide is a hot item right now lately, even outpacing my #1 seller the past year of "Just The Workouts". If you haven't checked it out, its only 99 cents to read and have as a resource on your Kindle: http://tinyurl.com/rkofp Give it a look and pick up a few more guides as well for some quick reads and workout plans.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, May 5, 2013
New 6 Week Phase: Daily RAW for 5/6
Greetings RAW Warriors,
I'm starting up a new 6 Week Phase for this blog, instead of the previous 4 week ones I've followed. I decided to label it RABC - Phase II. You can get these sets/reps schedules from my "Just The Workouts" guide at http://tinyurl.com/asapjtw
Week 1 - 3 sets of 10
Week 2 - 3 sets of 5
Week 3 - 4 sets of 5
Week 4 - 10-8-6-4
Week 5 - 8-6-4-3-2-1-4
Week 6 - 5 sets of 3
I will also be adding 4 Minute Warnings for something new, done in the 20/10 Tabata style.
Here is the workout for 5/6/13 -
Deadlifts: 3 x 10
Bench Press: 3 x 10
Windmills: 3 x 5 per side
Band Pulls: 3 x 15
Spidermans: 3 x 20 (10 per side for each 20 rep set)
4 Minute Warning: 20/10 work/rest format
Push-Ups x 2
BW Squats x 2
Total Body Extensions x 2
Burpees x 2
Here is your optional FitRanX BW Routine:
Daily FitRanX 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. 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 x8
6. Run in Place w/ High Knees x8
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
I'm starting up a new 6 Week Phase for this blog, instead of the previous 4 week ones I've followed. I decided to label it RABC - Phase II. You can get these sets/reps schedules from my "Just The Workouts" guide at http://tinyurl.com/asapjtw
Week 1 - 3 sets of 10
Week 2 - 3 sets of 5
Week 3 - 4 sets of 5
Week 4 - 10-8-6-4
Week 5 - 8-6-4-3-2-1-4
Week 6 - 5 sets of 3
I will also be adding 4 Minute Warnings for something new, done in the 20/10 Tabata style.
Here is the workout for 5/6/13 -
Deadlifts: 3 x 10
Bench Press: 3 x 10
Windmills: 3 x 5 per side
Band Pulls: 3 x 15
Spidermans: 3 x 20 (10 per side for each 20 rep set)
4 Minute Warning: 20/10 work/rest format
Push-Ups x 2
BW Squats x 2
Total Body Extensions x 2
Burpees x 2
Here is your optional FitRanX BW Routine:
Daily FitRanX 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. 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 x8
6. Run in Place w/ High Knees x8
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, May 2, 2013
Daily RAW: 5/3 - Test Day & FitRanX
Greetings RAW Warriors,
Friday or Saturday is a testing day for you, as you gear up for your next phase. I will be changing things up for the next phase, looking at a new 6 week phase to do with the planned weeks of my "Just The Workouts" Kindle guide (http://tinyurl.com/asapjtw) . I need to take a finer look at the sets/reps of each week and plot it out for you. I may also add some new exercises in there to do.
So, for Friday or Saturday, give yourself some time to test out on the Deadlift and Bench Press, making sure you have a spotter, two if possible for Bench Press, one for sure. Lift hard, give ample time for rest (4-5 minutes between attempts the heavier you go), and be safe.
Here's the 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. Alternating Lunges x8
2. Leg Thrust x8
3. Frog Leap x8
4. Off Set Push-Ups x8
5. Crunches 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. Prisoner Lunge x8
2. Body Saw x8
3. Frog Leap and Squat Thrust x8
4. Off Set Push-Ups x8
5. Elevated Knee Tucks x8
6. X-Body Mountain Climber x8
Note: If you want to get started on more than just the bodyweight routines of FitRanX workouts that are provided here, I have my MXT option for Multimedia Cross-Training. Get advice, workouts, full programs, and more over email, plus advice with direct phone calls, texting, and even Skype if you wish. Its only $39 a month, plus you get to test out with me for the FitRanX Bands for each level at the Finley Wellness Center when the time is right for you. I already have my White band and am aiming for my Level 2 Yellow towards the end of the month. Email me directly at asaptrainer1@gmail.com for getting started on the MXT FitRanX option with me.
Have you checked out AdvoCare yet? I can't wait for my starter pack to come in, now that I've become a distributor. See what they have for you, its very affordable and there is something for everyone, from meal replacement shakes to nutrition bars & more. http://tinyurl.com/asapadvo
Best of Luck on your Testing!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday or Saturday is a testing day for you, as you gear up for your next phase. I will be changing things up for the next phase, looking at a new 6 week phase to do with the planned weeks of my "Just The Workouts" Kindle guide (http://tinyurl.com/asapjtw) . I need to take a finer look at the sets/reps of each week and plot it out for you. I may also add some new exercises in there to do.
So, for Friday or Saturday, give yourself some time to test out on the Deadlift and Bench Press, making sure you have a spotter, two if possible for Bench Press, one for sure. Lift hard, give ample time for rest (4-5 minutes between attempts the heavier you go), and be safe.
Here's the 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. Alternating Lunges x8
2. Leg Thrust x8
3. Frog Leap x8
4. Off Set Push-Ups x8
5. Crunches 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. Prisoner Lunge x8
2. Body Saw x8
3. Frog Leap and Squat Thrust x8
4. Off Set Push-Ups x8
5. Elevated Knee Tucks x8
6. X-Body Mountain Climber x8
Note: If you want to get started on more than just the bodyweight routines of FitRanX workouts that are provided here, I have my MXT option for Multimedia Cross-Training. Get advice, workouts, full programs, and more over email, plus advice with direct phone calls, texting, and even Skype if you wish. Its only $39 a month, plus you get to test out with me for the FitRanX Bands for each level at the Finley Wellness Center when the time is right for you. I already have my White band and am aiming for my Level 2 Yellow towards the end of the month. Email me directly at asaptrainer1@gmail.com for getting started on the MXT FitRanX option with me.
Have you checked out AdvoCare yet? I can't wait for my starter pack to come in, now that I've become a distributor. See what they have for you, its very affordable and there is something for everyone, from meal replacement shakes to nutrition bars & more. http://tinyurl.com/asapadvo
Best of Luck on your Testing!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, May 1, 2013
Daily RAW: 5/2/13 & New News!
Greetings RAW Warriors,
Here's today's Daily RAW for an interval routine. If you plan to test on Friday, it might be fine to just take Thursday off instead.
Let's start with the FitRanx BW 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. Seal Jacks x8
2. Squat Thrust x8
3. Skater Hops x8
4. Inchworms x8
5. Frog Leap x8
6. Fireflies x8
My personal selection - Kettlebell Swings!
Go light today, over the course of 20 minutes. Today's aim is 20 Swings/minute over 20 minutes, for 400 swings total. Pop in a video or watch your favorite TV show and the time flies away.
Okay, time for the New News - I just recently became an Advocare distributor, after reading a lot about it and chatting with fitness trainers who I trust (moreso than others out there). You can find some very affordable nutritional supplements from Advocare right here - www.AdvoCare.com/13051651 I can't wait to try out Spark, as I need a good replacement for my terrible pop habits and coffee drinking.
I look forward to sharing more items from Advocare as I learn more about their lineup of products. Don't worry, you'll still get solid training programs at this site, too.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's today's Daily RAW for an interval routine. If you plan to test on Friday, it might be fine to just take Thursday off instead.
Let's start with the FitRanx BW 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. Seal Jacks x8
2. Squat Thrust x8
3. Skater Hops x8
4. Inchworms x8
5. Frog Leap x8
6. Fireflies x8
My personal selection - Kettlebell Swings!
Go light today, over the course of 20 minutes. Today's aim is 20 Swings/minute over 20 minutes, for 400 swings total. Pop in a video or watch your favorite TV show and the time flies away.
Okay, time for the New News - I just recently became an Advocare distributor, after reading a lot about it and chatting with fitness trainers who I trust (moreso than others out there). You can find some very affordable nutritional supplements from Advocare right here - www.AdvoCare.com/13051651 I can't wait to try out Spark, as I need a good replacement for my terrible pop habits and coffee drinking.
I look forward to sharing more items from Advocare as I learn more about their lineup of products. Don't worry, you'll still get solid training programs at this site, too.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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