Daily RAW: 6/1, FitRanX WO & Updates

Greetings RAW Warriors,

Today's workout is the FitRanX daily bodyweight routine, plus an update on some things.

FitRanX Daily Workout:

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Bridge x8
2. Side Plank x8
3. Bear Crawl x8
4. Stationary Lunge x8
5. Lying Knee Tucks x8
6. Total Body Extension x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Switch Lunge x8
2. Plank Walk Up x8
3. Wounded Bear Crawl x8
4. Rolling T's w/ Push-Ups x8
5. Lying Knee Tucks x8
6. Skater Hops x8 (Hold something heavy in both hands)


Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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Some updates: I'm still looking at starting Finley FitRanX sessions on June 10th, its coming up quick. 

My work days are going to about 3pm each day, so I'm looking at evening times for workouts.  Late afternoons may also work, but evenings may be best, such as 5pm, 5:30, and 6pm times to potentially start. 

I will also have a SPARTA FitRanX option for athletes, where you can do the FitRanX routines plus some speed/agility workouts for your specific needs.  You could schedule for an hour & get both in, FitRanx sessions only, or even Speed/Agility sessions only. 

Costs are 12, 30-minute sessions of FitRanx for $99, or 24 for $180.
12, 1-hour sessions of SPARTA FitRanx sessions are $180.
12, 30 minute sessions of FitRanX only, or Speed/Agility only is $99.

Train in a small group if you'd like, it should be fine for 4-5 people in a group to train together. I will try to get people together in a session when I can, because the workout environment is more invigorating and exciting that way.

Contact me if you have questions, or want to sign up and get serious about your training this summer.

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

Daily RAW: 5/31 & TA Update

Greetings RAW Warriors,

Today's Daily RAW is another FitRanx routine for you, plus another update on Track Attacks.

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FitRanX BW Workout of the Day:

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. Jumping Lunges x8
2. Plank - Reach & Touch x8
3. Side Step Duck Under x8
4. Spiderman Push-Ups x8
5. Kneeling Heel Touches x8
6. Seal Jacks x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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Bonus Routine:

Here's a sneak peek from my "Track Attacks" guide that is soon to come out for Kindles.

100M Enders:

4, 100M efforts @ a 400m speed or faster
Work/Rest Ratio between sets is 1:2.
If you get your 100M effort in under 20 seconds, rest 40 seconds, then do your next one.  A simple way to do this is to run 100M at 20 seconds or less, at the top of each minute.

In Track Attacks, I go through specifically for how fast you should be going and how far you should ideally run with these 'extra efforts' called 'Enders'.

I've used these Enders in the past with athletes plus myself, as a great way to finish off the workout on a fast note.

Let's face it: even when you're tired, you still want to see how much speed you have left in you.

Enders are a perfect solution for seeing where your strengths & weaknesses are at in race-pace speeds.

Keep an eye out soon for "Track Attacks!"

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

Daily RAW: 5/30, FR, & TA

Greetings RAW Warriors,

Today's Daily RAW is another round of the 10/8/6/4 reps & sets package.

Deadlifts: 10/8/6/4
Bench Press: 10/8/6/4

All-Star Sit-Ups: 4 x 5 per side
Swings: 5 rounds of 60 seconds each
Band Rows or Bent Over Rows: 4 x 8

4 Minute Warning: 20/10 pattern x 2 each minute
Push-Ups
Burpees
Mountain Climbers
Total Body Extensions

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Today's FitRanX Routine is brought to you by the letter X. :)

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Body Weight Row x8
2. Crunch w/Feet Elevated x8
3. Split Shuffle x8
4. Prisoner Squat x8
5. Leg Lifts x8
6. Squat Thrust x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Spiderman Push-Up x8
2. Inchworm x8
3. Split Shuffle x8
4. Prisoner Squat x8
5. Frozen V-sit x8
6. Squat Thrust x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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Track Attacks:
Last night after my track workout and subsequent blog post after it, I got started on my new Track Attacks guide for Kindle. The idea was there and it just started flowing, so I had to get cracking on it and get it down as a draft at this point.  Its currently under some proofreading with a fellow trainer I correspond with the past few years. It is a fairly quick read, but filled with a fair amount of ways you can finish a running workout on a solid, fast, efficient note....just like the track stars and XC runners do.

Things to expect:
1. You'll get different distances to cover at different speeds set for each, even dependent upon how much running you did previously. 
2. Just how to figure out what speeds/times you should be going at for each "ender".
3. How much total volume you should do, based upon your workout volume BEFORE the "enders".
4. What 'secret' I've used at the end of practices that I borrowed from both a coach, and a past business I used to work for, and why I think it works so well for running form improvements.
5. How much rest you should be getting between your "enders", and how to factor in how much time a total "ender" will take, as you plan out your workouts.
6. New tips to do in small running groups on adding these "enders" to your sessions...all you need is a stick or baton.  And maybe a small pair of dumbbells.

Keep posted for when I release this new guide.  If you are into running and finishing your runs on a solid note, even without a track available, "Track Attacks" will be a great resource for you!

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

Daily RAW: 5/29's Workout, Just Swing It, & Track Attacks

Greetings RAW Warriors,

Today's workout is just the bodyweight workout of the day from FitRanx, then I have a little bit on my Just Swing It guide and also, Track Attacks.

FitRanX Workout of the Day:

BODY WEIGHT WORKOUT OF THE DAY:

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Body Weight Squat x8
2. Penguin Crunch x8
3. X-Body Mountain Climber x8
4. Reverse Lunges x4 on each side
5. Bicycle Crunches x8
6. Skater Hops x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Alternating Reverse Lunges x8
2. Plank w/Alternating Foot Lift x8
3. Frog Leap and Squat Thrust x8
4. Close Grip Push-Up x8
5. Bicycle Crunches x8
6. Side to Side Jump x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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"Just Swing It!" continues to help more people out by the day.  Just this weekend, I discussed it with a friend of mine, after she read my other guides and wanted to get into using kettlebells.  In general, most females and young athletes in the JH age range could start with basic kettlebell swings using a 15# to 20# kettlebell.  The more experience you have with working out, I would lean towards a 20# or 25# one.  When KB's first came out, you basically had to order them online, and get a funny look from the UPS guy when he dropped it off, asking you, "So, what's so heavy in that little box?" Now, you can get them and find them anywhere from Target, Wal-Mart, K-Mart, Sears, and most large sporting goods stores carry them. Scheels, a popular one up here in the Midwest, carries a lot of them.

For guys, 25# to 35# is good to start with as well, based on your fitness experience. If you at least buy a lighter one, you can purchase a heavier one later, and still have an extra KB around if you get into doing more exercises with them. For SWING purposes only, I am recommending these weights.  HS athletes can also handle 25# KB's to 35# KB's pretty well. 

Kettlebolics, one of the guides in my "Just The Workouts" Kindle guide, goes into the basics of the KB swing and also more power exercises, like the High Pull, Clean, Clean & Press, and Snatch exercises.  Just Swing It! is a guide that just focuses on SWINGS only.  A lot of Swings. Thousands of Swings.  10,000 in a month, or even 24,000 in two months such as I detailed in the program. I'm not saying you have to do the workouts to the letter, but its a guide on how to divvy up the big number of 10,000 into smaller bites over 30 days.  The old saying of "How do you eat an elephant? In small bites." comes true with this challenge. If you are already into high level KB exercises, JTW is up your alley. If starting out with Swings is your thing as a way to get started, JSI is your choice.

Grab both guides for under $2, just 99 cents each, at http://tinyurl.com/rkofp

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Track Attacks:  I'm a big fan of track workouts, having done plenty of them with my teams and also for myself.  They are the most efficient way to train for speed, high intensity, and for fat-burning as well. 

The concept of "finishers", such as the ones detailed in my "No More Crushers!" guide and RABC Manual, also has a place in Track workouts.  I'm thinking of creating a guide of these track workout-enders.  I already have some track workout guides as a part of my OFP series and Blue Ribbons series.  I think another one is due to tackle the question..."How do I end my track workout on a solid note?"  As a track & XC coach, I have done plenty of practice ending efforts with sprints and other methods to use, to put the finishing touch on the athletes I coached.  Be ready for a guide coming soon that details these methods.

Today's little "Track Attack" for me?  A simple 400m effort.  My overall workout was 200m at race pace or faster, every 90 seconds, x 8 times (12 minutes), then 300m in 1 minute, rest 1 minute, x 4 (8 minutes) and finally, the finisher, 400m in 1:20, 20s average every 100m.  It always feels great to end on an '80'.
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 5/28, Special BW article, & more

Greetings RAW Warriors,

Here's a FitRanX routine for tomorrow:

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Body Weight Tricep Extensions x8
2. Bowing Crunch x8
3. Split Shuffle x8
4. Reaching Lunges x8
5. Plank x8
6. Jumping Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Decline Push-Up x8
2. V-Abs x8
3. Frog Leap x8
4. Jump Squat w/ Knee Tuck x8
5. Plank to Tricep Extension x8
6. Burpee x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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If Bodyweight Workouts are something you wish to learn more about, and get some more fantastic workouts in the process, Craig Ballantyne is having another special.  Here's an article by him to explain it:

The Ultimate Bodyweight Workout

By Craig Ballantyne, CTT
Certified Turbulence Trainer
http://tinyurl.com/cbbwasap

One of the most common questions I get asked is something
like "If you could only do 5 exercises....?" or "if you could
only use one piece of equipment....?"

I have to admit, I think these questions are silly, because
when would I ever have those limits placed upon me?

Well, I guess there is one answer...a hotel room. Recently,
stuck in a hotel with a terrible gym, all I could do was
bodyweight circuits in my room.

Fortunately, because of my insane knowledge of bodyweight
training, I was able to create an incredible workout.

To learn more, check out these bodyweight circuits
http://tinyurl.com/cbbwasap

So let me tell you a secret previously known by only a few of
the world's best personal trainers...

Your body is actually the BEST piece of home gym "workout
equipment" in the world for helping you GAIN muscle and BURN fat
without spending tons of money

Countless soldiers, secret service men, professional bodyguards,
gymnasts, martial artists, dancers, and athletes have long relied
on bodyweight training secrets to build a lean, long, sexy look.

And here's something NO fitness magazine will ever admit. You
know those cover models they put on their magazines? The ones
with the six pack abs and flat stomachs and no belly fat?

I've met dozens of those fitness models, and only a small
percentage even workout with weights

Most of them are simply athletic and just like to "bang out"
a few quick bodyweight workouts per week.

Hardly any mainstream fitness model spends hours in the gym,
even though that's what the magazines tell you month after month.

It's a complex conspiracy to keep you coming back for long
commercial gym workouts, even though their superstar cover
models don't even use those programs.

Men and women with the long, lean bodies you want don't use
workout machines or even spend much time in commercial gyms
at all...

...they are warriors, athletes, beach-body surfers, climbers,
and all types of other people who prefer bodyweight exercise
and fun activities over boring machine workouts.

The cover models are the people you see cranking out workouts
at the playground or in the park with little more than their
own bodyweight for resistance.

Bodyweight exercise is for people who want a life, not a life
sentence of 2-hour long commercial gym workouts

Cover models - like professional surfer Laird Hamilton, for
example - would much rather be out on the beach enjoying their
life than "strutting their stuff" in the cardio area of an
empty gym on a Saturday morning.

And so would I.

That's why you could crank out a bodyweight workout three
times per week rather than spending another 60 to 90 minutes
in the gym lifting weights.

With bodyweight workouts, you'll save time (they are shorter
and don't require you to drive to the gym and back), so you can
enjoy more time outside - heck, you can even do most of these
workouts in the park.

You'll be shocked when you compare the Turbulence Training
Bodyweight Cardio workouts against traditional cardio machines
because your results will show...

Bodyweight Cardio workouts are more effective for total body
conditioning and fat burning

Studies even show that traditional long, slow cardio workouts
don't even work while circuit training can help men and women
gain muscle and burn fat at the same time - even if they are
over 60 years old.

Bodyweight workouts are for men and women who want to build sex
appeal while improving their health, fitness, mobility, and
vitality.

And bodyweight exercises are for anyone who wants faster results
and the ability to workout at home, rather than being forced
into a 2-hour round trip to the gym.

If you want to burn belly fat and sculpt your body like a cover
model - while just saying NO to long, boring cardio and extreme
overuse bodybuilding workouts -you'll love the Turbulence
Training bodyweight workouts.

Check it out : Bodyweight Cardio
http://tinyurl.com/cbbwasap

We know that interval training works better than steady state
training for fat loss. I'm convinced that metabolic circuits
like these are the next evolution in interval training.

Take a look:  Bodyweight Cardio
http://tinyurl.com/cbbwasap
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Craig always has some fantastic deals on his programs, so if you missed out on the $7 deal last week, this one is a bit more but still far less than most workout videos you can get at the store.

http://tinyurl.com/cbbwasap

If you're into home video workouts, CB's Home Workout Revolution series is easily the best package I've seen out there (and I've sold the infomercial ones before...they don't come close to his HWR package), check out http://tinyurl.com/cbhwrevsale You get workouts, finisher workouts, unique ab/core circuits, nutrition plans, and more. 

Since its the end of a 3 day holiday weekend, you may have some downtime to read a little.  My Kindle guides are some quick & easy choices for you, for pocket change only.  99 cents per guide is all it takes to pick & choose the guide you want to read on your Kindle, tablet, phone, or computer. Check them out, including my best sellers Just The Workouts, and Just Swing It! at http://tinyurl.com/rkofp
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 5/27, FitRanX, & more

Greetings RAW Warriors,

Back to the blog again. I tried blogging from my phone on the road for the first time on Friday, giving you my on-the-road workout with a band.  I had a good experience out at State Track, as our lone thrower placed 4th with her best throw of the season, right at the right time.  It was the 2nd best throw of her HS career, too. It was a very competitive finals session to watch.

For this next week, we'll go into the 10/8/6/4 pattern of 4 sets in the reps described.

Daily RAW: 5/27

Deadlifts: 10/8/6/4
Bench Press: 10/8/6/4

Pull-Ups or Inverted Rows: As many reps as possible (AMRAP for short)
Windmills: 4 sets of 5 per side

4 Minute Warning: 20/10 style x 2 each minute
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees

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FitRanX BW Routine:

ALL LEVELS

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Side Lunges x4 each side
2. Run in Place w/ High Knees x8
3. Frozen V-sit x8
4. Seal Push-Ups x8
5. X-Body Mountain Climbers x8
6. 50 Yard Dash x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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I can't wait to get the FitRanX sessions started soon, plus the SPARTA FitRanX sessions for athletes. If you have an interest, let me know and register for the sessions! Email at asaptrainer1@gmail.com
12, 30-min sessions are $99, 24, 30-min or 12, 60-min sessions are $180. If you want the 24/30min or 12/60min packages, you can make arrangements with me to make payments on it over time. I'm pretty flexible with the arrangements. Sessions start up on June 10th, I'm looking at 4pm to start up with scheduling for it, going through the evenings as needed.

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

Daily RAW - 5/25 & workouts on the road

Greetings RAW Warriors,
Today's daily workout is one on the road... I am in a hotel for a couple days attending the State Track Meet, and forgot my exercise band. I picked one up at my favorite sporting goods Superstore,  Scheels, for about $15. It came with a door loop to fix inside a door hinge area. I could have done just a bodyweight workout but I do like the mix of exercises a simple band can give you. So, here was today's routine I did:

Squat and Row: facing the doorway, I first squatted down with arms extended, then stood up and pulled in for a row. Did this for 20s work, 10s rest for 3 minutes.

Stationary Lunge & Press: facing away from the wall, I went down to a fixed lunge and did chest presses. Alternating legs every set, I did this for 3 minutes of 20/10 once again.

Band Pulldowns: basically a lat pulldown action with the band up higher in the door jamb. Dis this for 2 minutes of 20/10.

Band crunches: kneeling down and facing away from the door, I held the handles at shoulder height and did crunches. Did this for 2 minutes of 20/10 as well.

Finally it was Standing Twists, facing the door and holding the handles at about waist height, with elbows at 90 and fixed to my sides, twisting from side to side for 2 minutes of 20/10 too.

All in all it was another great version of the 20/10 format, all with just one band. Check out this great style of time saving routines at http://tinyurl.com/cbhwrevsale today, it is still one of the best values around for home workout routines.

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