Greetings RAW Warriors,
Here's today's Daily RAW: FitRanX style first, then another visit to the 20/10 style via the Home Workout Revolution series.
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. Sun Gods x8
2. Supermans x8
3. Bear Crawl x8
4. Calf Jumps x8
5. Planks x8
6. Total Body Extension 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. Single Leg Bridge x8
2. Kneeling Heel Touches x8
3. Mountain Climbers x8
4. Pistol Squat x8
5. Lying Hip Raises x8
6. Single Leg Burpee x4 on each side
Since I have no more track practice as a coach, I am back to my own workouts again. Today was a choice from the Home Workout Revolution series from Craig Ballantyne, at http://tinyurl.com/cbhwrevsale The HWR workouts are also done in 20/10 Tabata type formats, but in 2, 3, or 4 minute rounds. Some workouts are 10 minutes, some are 19, some 15, some 18, etc.
Today's routine went like this:
Jumping Jacks x 8 rounds
Band Rows x 4 rounds
Spiderman Push-Ups x 4 rounds
BW Squats x 8 rounds
Planks x 8 rounds
Jumping Jacks x 6 rounds
A 19-minute workout in all. Only equipment I needed was my band for Band Rows.
Take a look at these instantly downloadable workouts (I downloaded a ton and put them on my own blank DVD's for easier viewing in my workout room), plus workout guides to guide you through it all, right here: http://tinyurl.com/cbhwrevsale
If you desire a challenge, try the 10,000 Swing one (which I turned into 24,000 Swings over 2 months) in Just Swing It!, located here for your Kindle reader: http://tinyurl.com/rkofp
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Monday, May 20, 2013
Sunday, May 19, 2013
Daily RAW & Rick's Ramblings
Greetings RAW Warriors,
I just ended our track season for a majority of our tracksters, as only one of our athletes will participate out at State in the Javelin next week. We had a rainy start to the Region Meet, but it was just a drizzly kind of rain and nothing too crazy. Our 4x800 teams were aiming to qualify for state with a top 3 finish. The boys had a dog fight in that race, we had a solid race with our best times, but we fell short and finished in 5th. The girls also had a tough battle, as 2 of the top 3 teams that placed already qualified by time previously, and the 3rd team that finished 2nd in the race also state qualified by time at the Region Meet's race. If we took out those 2 that qualified, we would now be going to state as a top 3 finish. We raced what we were capable of, and ran our bests as well, but 5th place was all we could get against some solid competition. I was also saddened when our 3200 runner once again placed 4th in a race, after finishing 4th by a hair in the 1600 last year. Just more fuel for the fire next year.
Well, now we start up a new week with the Daily RAW's and go to a 4x5 sets/reps scheme.
Daily RAW: 5/20/13
Deadlifts: 4 x 5
Bench Press: 4 x 5
Band Rows or Bent-Over Rows: 3 x 8
Windmills: 3 x 5 per side
4 Minute Warning: 20/10 work/rest style
Push-Ups x 2
Bodyweight Squats
Total Body Extensions
Burpees
Daily FitRanX Routine:
BODY WEIGHT 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. Alternating Lunges/Jumping Lunges x8
2. Clapping Push-Ups/ on knees if need be x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8
Check Out The Video Library Here:
http://www.fitranx.com/Exercise-Library
Coach Rick's Ramblings:
I just saw my first 5-Star Review of Just Swing It!, my 24,000 Swings challenge program I did this past January & February. JSI continues to sell very well for me lately and its review was this:
"Price was right and the information was useful. To often we are bombarded with an overload of information. This is simple enough and easy to follow, requires only one piece of equipment and will give results."
That is precisely why I try to make my guides short & sweet. Just Swing It! is a guide created for just that purpose, a short & sweet guide to tell you what I did, how I did it, and how you can do something similar to it as well for your own goals & purposes.
Check it out at http://tinyurl.com/rkofp
I'm also looking at doing a Podcast once I figure out how to do it. I tried doing it on Thursday or Friday night, only to discover that my recording DIDN'T PICK UP ANYTHING after 23 minutes of completing the Podcast. Oh, technology.... Well, I will figure something out and deliver a podcast soon, tied into my running, lifting, and training philosophies.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
I just ended our track season for a majority of our tracksters, as only one of our athletes will participate out at State in the Javelin next week. We had a rainy start to the Region Meet, but it was just a drizzly kind of rain and nothing too crazy. Our 4x800 teams were aiming to qualify for state with a top 3 finish. The boys had a dog fight in that race, we had a solid race with our best times, but we fell short and finished in 5th. The girls also had a tough battle, as 2 of the top 3 teams that placed already qualified by time previously, and the 3rd team that finished 2nd in the race also state qualified by time at the Region Meet's race. If we took out those 2 that qualified, we would now be going to state as a top 3 finish. We raced what we were capable of, and ran our bests as well, but 5th place was all we could get against some solid competition. I was also saddened when our 3200 runner once again placed 4th in a race, after finishing 4th by a hair in the 1600 last year. Just more fuel for the fire next year.
Well, now we start up a new week with the Daily RAW's and go to a 4x5 sets/reps scheme.
Daily RAW: 5/20/13
Deadlifts: 4 x 5
Bench Press: 4 x 5
Band Rows or Bent-Over Rows: 3 x 8
Windmills: 3 x 5 per side
4 Minute Warning: 20/10 work/rest style
Push-Ups x 2
Bodyweight Squats
Total Body Extensions
Burpees
Daily FitRanX Routine:
BODY WEIGHT 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. Alternating Lunges/Jumping Lunges x8
2. Clapping Push-Ups/ on knees if need be x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8
Check Out The Video Library Here:
http://www.fitranx.com/Exercise-Library
Coach Rick's Ramblings:
I just saw my first 5-Star Review of Just Swing It!, my 24,000 Swings challenge program I did this past January & February. JSI continues to sell very well for me lately and its review was this:
"Price was right and the information was useful. To often we are bombarded with an overload of information. This is simple enough and easy to follow, requires only one piece of equipment and will give results."
That is precisely why I try to make my guides short & sweet. Just Swing It! is a guide created for just that purpose, a short & sweet guide to tell you what I did, how I did it, and how you can do something similar to it as well for your own goals & purposes.
Check it out at http://tinyurl.com/rkofp
I'm also looking at doing a Podcast once I figure out how to do it. I tried doing it on Thursday or Friday night, only to discover that my recording DIDN'T PICK UP ANYTHING after 23 minutes of completing the Podcast. Oh, technology.... Well, I will figure something out and deliver a podcast soon, tied into my running, lifting, and training philosophies.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, May 16, 2013
Daily RAW: 5/17/13
Greetings RAW Warriors,
Here's today's Daily RAW for Friday, mainly FitRanX routines. Here's the Level 0-2 & 3-5 workouts.
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. Push-Ups or Kneeling Push-Ups x8
2. Side Plank on Knees x4 each side
3. Squat Thrust x8
4. Walking Lunges x8
5. Sit-Ups 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. Fireflies w/ Push-Ups x8
2. Russian Twist x8
3. Army Crawl x8
4. Side Lunge x4 on each side
5. Side Plank Pulse x4 on each side
6. Run in Place w/ High Knees x8
Check Out The Video Library Here:
http://www.fitranx.com/Exercise-Library
More and more people are checking out my "Just Swing It!" Kindle guide lately, its selling rather well since its beginning last month. JSI is basically my monthly log of 24,000 kettlebell swings over 2 months of time, and the weight loss that followed with it. I wasn't sure how it would do, but it is selling more than I thought it would and must be making a difference for some people interested in the 10,000 Swing Challenge. You can check the guide out further at http://tinyurl.com/rkofp
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's today's Daily RAW for Friday, mainly FitRanX routines. Here's the Level 0-2 & 3-5 workouts.
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. Push-Ups or Kneeling Push-Ups x8
2. Side Plank on Knees x4 each side
3. Squat Thrust x8
4. Walking Lunges x8
5. Sit-Ups 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. Fireflies w/ Push-Ups x8
2. Russian Twist x8
3. Army Crawl x8
4. Side Lunge x4 on each side
5. Side Plank Pulse x4 on each side
6. Run in Place w/ High Knees x8
Check Out The Video Library Here:
http://www.fitranx.com/Exercise-Library
More and more people are checking out my "Just Swing It!" Kindle guide lately, its selling rather well since its beginning last month. JSI is basically my monthly log of 24,000 kettlebell swings over 2 months of time, and the weight loss that followed with it. I wasn't sure how it would do, but it is selling more than I thought it would and must be making a difference for some people interested in the 10,000 Swing Challenge. You can check the guide out further at http://tinyurl.com/rkofp
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, May 15, 2013
Daily RAW: 5/16
Greetings RAW Warriors,
Today is a Wednesday Warrior day from FitRanX:
WEDNESDAY WARRIOR WORKOUT
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Split Shuffle x8
2. Leap Frog x8
3. X-Body Mountain Climbers x8
4. Knuckle Draggers x8
5. Gator Crawls x8
6. Run in Place w/ High Knees x8
FitRanX has also put together an Exercise Library for many of these exercises (as even I have been scratching my head on some of the names and movements...). It is found at this link:
http://www.fitranx.com/Exercise-Library
Check them out & get crankin'!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today is a Wednesday Warrior day from FitRanX:
WEDNESDAY WARRIOR WORKOUT
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Split Shuffle x8
2. Leap Frog x8
3. X-Body Mountain Climbers x8
4. Knuckle Draggers x8
5. Gator Crawls x8
6. Run in Place w/ High Knees x8
FitRanX has also put together an Exercise Library for many of these exercises (as even I have been scratching my head on some of the names and movements...). It is found at this link:
http://www.fitranx.com/Exercise-Library
Check them out & get crankin'!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, May 14, 2013
Daily RAW: 5/15/13
Greetings RAW Warriors,
5/15 is my birthday... still doesn't change the fact that its time for a Daily RAW:
Deadlifts: 3x5
Bench Press: 3x5
Bent-Over Rows: 3x8
All-Star Sit-Ups: 3x5/side
4 Minute Warning: 20/10 style
Alternating Lunges x 2
Side Hops x 2
Push-Ups x 2
Total Body Extensions x 2
Try this workout on Wednesday or Thursday. If you are up to it, here's a track workout for you, taken from my personal log from this past Sunday.
RABC Track Attack:
1/2 mile easy pace, rest 1-2 minutes.
400m repeats, going every 2.5 minutes. I did my 400's in 84-86 seconds each, resting 60-66 seconds between sets.
I performed 8, 400 repeats in this fashion, then did 2 more every 3 minutes, getting 2.5 miles in of hard running with rests, plus the 1/2 mile warm-up to total the day's tally for 3 miles.
Here's the FitRanX Routine as well:
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. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks 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. Single Leg Squat x8
2. Crunch and Flutter Kick x8
3. Single Leg Hop x8
4. Spiderman Push-Up x8
5. Plank Walk Ups x8
6. Single Leg Burpee x8
Lift. Dominate. Repeat. (and attack the track, too!)
Rats Alley Barbell Club
Coach Rick Karboviak
5/15 is my birthday... still doesn't change the fact that its time for a Daily RAW:
Deadlifts: 3x5
Bench Press: 3x5
Bent-Over Rows: 3x8
All-Star Sit-Ups: 3x5/side
4 Minute Warning: 20/10 style
Alternating Lunges x 2
Side Hops x 2
Push-Ups x 2
Total Body Extensions x 2
Try this workout on Wednesday or Thursday. If you are up to it, here's a track workout for you, taken from my personal log from this past Sunday.
RABC Track Attack:
1/2 mile easy pace, rest 1-2 minutes.
400m repeats, going every 2.5 minutes. I did my 400's in 84-86 seconds each, resting 60-66 seconds between sets.
I performed 8, 400 repeats in this fashion, then did 2 more every 3 minutes, getting 2.5 miles in of hard running with rests, plus the 1/2 mile warm-up to total the day's tally for 3 miles.
Here's the FitRanX Routine as well:
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. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks 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. Single Leg Squat x8
2. Crunch and Flutter Kick x8
3. Single Leg Hop x8
4. Spiderman Push-Up x8
5. Plank Walk Ups x8
6. Single Leg Burpee x8
Lift. Dominate. Repeat. (and attack the track, too!)
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, May 13, 2013
Daily RAW: 5/14/13
Greetings RAW Warriors,
Just a quick post today for the Daily RAW, here are some FitRanX routines to get you going in the right direction:
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. Diamond Push-Up on Knees x8
2. Bowing Crunch x8
3. Bear Crawl x8
4. Close Stance Bodyweight Squat x8
5. Bicycle Crunches x8
6. Mountain Climber 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. Diamond Push-Up x8
2. Bicycle Crunches x8
3. Bear Crawl x8
4. Single Leg Deadlift x8
5. Plank w/ Alternating Foot Lift x8
6. Squat Thrust x8
Here's a quick KB Swing routine as well:
10 swings per arm, doing 40 total, every 2 minutes. This will give you 400 swings in 20 minutes time. Go light if you are new to KB swings, go a little moderate if you have some experience. Even a 10 minute routine of this every-2-minutes format gives you 200 swings in.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Just a quick post today for the Daily RAW, here are some FitRanX routines to get you going in the right direction:
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. Diamond Push-Up on Knees x8
2. Bowing Crunch x8
3. Bear Crawl x8
4. Close Stance Bodyweight Squat x8
5. Bicycle Crunches x8
6. Mountain Climber 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. Diamond Push-Up x8
2. Bicycle Crunches x8
3. Bear Crawl x8
4. Single Leg Deadlift x8
5. Plank w/ Alternating Foot Lift x8
6. Squat Thrust x8
Here's a quick KB Swing routine as well:
10 swings per arm, doing 40 total, every 2 minutes. This will give you 400 swings in 20 minutes time. Go light if you are new to KB swings, go a little moderate if you have some experience. Even a 10 minute routine of this every-2-minutes format gives you 200 swings in.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, May 12, 2013
Daily RAW: 5/13/13
Greetings RAW Warriors,
Here is today's Rats Alley Workout, we are in Week 2 of the new Phase II. Going back to a 3x5 setup for the main lifts, and adding others as well.
Daily RAW: 5/13
Deadlifts: 3 x 5
Bench Press: 3 x 5
Windmills: 3 x 5 per side
Band Rows or 1 Arm DB Rows: 3 x 8, or 3x8 per side
4 Minute Warning: 20/10 work/rest style, x 2 for each exercise, 1 minute round each exercise.
Push-Ups
Bodyweight Squats
Jumping Jacks
Total Body Extensions
Here is a FitRanX Workout for you as well:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Dips x8
2. Penguin Crunch x8
3. Burpees x8
4. Stationary Lunges x4 on each side
5. Side Plank x4 on each side
6. Side to Side Jumps 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-Up x8
2. Crunch w/ Leg Lift x8
3. Burpees x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Mountain Climbers x8
Thanks to all of those who grabbed a copy of "Just The Workouts!" and "No More Crushers!" this weekend! JTW was #2 in Training for free books this weekend for a while, and NMC was #1 in two categories for freebie books in the Basketball sections for most of the weekend, too.
Some copies of the Rats Alley Barbell Club Manual also sold as well, plus "Just Swing It!" keeps on selling well too. Thank you if you have purchased Just Swing It! recently, or any other of my guides. I hope they are helping you with your goals.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here is today's Rats Alley Workout, we are in Week 2 of the new Phase II. Going back to a 3x5 setup for the main lifts, and adding others as well.
Daily RAW: 5/13
Deadlifts: 3 x 5
Bench Press: 3 x 5
Windmills: 3 x 5 per side
Band Rows or 1 Arm DB Rows: 3 x 8, or 3x8 per side
4 Minute Warning: 20/10 work/rest style, x 2 for each exercise, 1 minute round each exercise.
Push-Ups
Bodyweight Squats
Jumping Jacks
Total Body Extensions
Here is a FitRanX Workout for you as well:
Level 0-2
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Dips x8
2. Penguin Crunch x8
3. Burpees x8
4. Stationary Lunges x4 on each side
5. Side Plank x4 on each side
6. Side to Side Jumps 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-Up x8
2. Crunch w/ Leg Lift x8
3. Burpees x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Mountain Climbers x8
Thanks to all of those who grabbed a copy of "Just The Workouts!" and "No More Crushers!" this weekend! JTW was #2 in Training for free books this weekend for a while, and NMC was #1 in two categories for freebie books in the Basketball sections for most of the weekend, too.
Some copies of the Rats Alley Barbell Club Manual also sold as well, plus "Just Swing It!" keeps on selling well too. Thank you if you have purchased Just Swing It! recently, or any other of my guides. I hope they are helping you with your goals.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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