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Difference Between Hot and Cold Rolled Steel | Metal ...Hot rolled steel involves rolling the steel at high temperatures, where cold rolled steel is processed further in cold reduction mills where the material is cooled followed by annealing and/or tempers rolling.Sheet Metal Gauge Chart · Metals for Making Knives
Cold Rolled Steel in Southern California (CA ... - ThomasNetProducts include Cold Rolled Steel, Hot Rolled Pickled and Oiled Steel, Coated Steel, Cold Rolled Strip Steel, Hardened and Tempered Strip Steel, Stainless Steel and Wood Bandsaw Steel. Steel products are available in coil, sheet, and blanketed flat roll steel.
What’s the Difference Between Hot and Cold Rolled Steel ...For sheet metal, manufacturers spin the rolled steel into coils and leave it to cool. For other forms, such as bars and plates, materials are sectioned and packaged. Steel shrinks slightly as it ...
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Cold Rolled Steel Sheet in Michigan (MI) on ThomasNetFull service manufacturer of hot rolled and cold rolled stainless steel sheets and coils. Capabilities include contract manufacturing, forging, investment casting, cold forming, flame, laser, router and plasma cutting, stamping, turret punch pressing, water-jet cutting, short run production and parts testing.
Hot and Cold Rolled Steel Explained - MST Steel CorpMST Hot Rolled Steel MST Cold Rolled Steel ROLLING (METALWORKING) In metalworking, rolling is a metal forming process in which metal stock is passed through one or more pairs of rolls to reduce the thickness and to make the thickness uniform.
Cold Rolled Steel Coil, Cold Rolled Steel Coil Suppliers ...Cold Rolled Steel Coil, Wholesale Various High Quality Cold Rolled Steel Coil Products from Global Cold Rolled Steel Coil Suppliers and Cold Rolled Steel Coil Factory,Importer,Exporter at Alibaba. ... Cold Work Rolled Tool Steel Sheets / Coils / Strips Grade D2, D3, O1, O2, A2 . US $420.0-420.0 / Tons .
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Hot Rolled vs. Cold Rolled Steel | Capital Steel & WireThe following are some of the key differences in hot rolled vs cold rolled steel: Hot rolled steel is rolled or shaped at a high temperature while cold rolled steel is rolled at room temperature. Cold rolled has a smooth and shiny finish while hot rolled has a grey and scaly finish.
Cold Work Tool Steels, steel tubing, steel tube, steel ...Ashtapad is India's one of the leading steel flanges manufacture specialize in din flanges steel flanges asme flanges stainless flanges and others products Stainless steel, Carbon steel, Alloy steel, Nickel, Other Ferrous & Non-Ferrous metals In Shape Of Pipes, Tubes, Pipe Fittings, Flanges, Fasteners Etc. . Cold Work Tool Steels
Cold-formed steel - WikipediaCold-formed steel (CFS) ... Hot-rolled carbon steel sheets and strips of structural quality A570 Gr. 30 30 49 1.63 21 Gr. 33 33 52 1.58 18 ... Studies indicate that the effects of cold work on formed steel members depend largely upon the spread between the tensile and the yield strength of the virgin material.History·
hot rolled alloy steel sheets in coils ss400b sae 1006b ...supplying cold work tool steel 1.2363 a2 steel 316l 430 Stainless Steel Coil Ss Coil 2b Surface tig welded stainless steel round tube steel in Australia skd61 steel sheet turning good price h13 tool steel ... U003en Cold-Rolled Steel Sheets and Coils.
Cold Rolled Steel company list in Turkeyhdg and ppgi steel coils, cold rolled steel sheets and coils, -hot rolled pickled stel sheets and coils, slitted cr-hdg-hrp-ppgi coils, hdg reinforcement profiles MTC Metal Foreign Trade Ltd.
Cold Rolled Steel Sheets | Products & Suppliers ...Description: This specification covers requirements for as cold-reduced, steel sheet in coils intended for conversion into cold-rolled steel sheet on continuous annealing lines, and metallic-coated steel sheet on continuous hot-dip coating lines. As
Rolling (metalworking) - WikipediaHot-rolled mild steel seems to have a wider tolerance for amount of included carbon than does cold-rolled steel, and is, therefore, more difficult for a blacksmith to use. Also for similar metals, hot-rolled products seem to be less costly than cold-rolled ones.Iron and steel·
Cold Rolled Steel - Manufacturers, Suppliers & Exporters ...We at gopani metal industries pvt ltd is an iso 9001:2008 certified company, engaged in production of wide range of cold rolled steel coils, steel strips sheets, & hot rolled pickled coils, strips & sheets.
What is the difference between hot rolled steel and cold ...Aluminium cold rolled sheets are also called as cold rolled aluminum sheet and cast-rolled aluminum sheet, the difference between cold rolled aluminum and hot rolled aluminum can be find from the aspects of price, blank supply, production process, performance, application and finished products.
Cold Rolled Steel Sheets | Bhushan Steel Limited ...Being amongst the prime movers of the technological revolution in indian cold rolled steel industry, bsl has emerged as the country's largest and the only cold rolled steel plant with an independent line for manufacturing cold rolled coil and sheet up to a width of 1700mm.
Cold Rolled Steel Suppliers Manufacturers | IQS DirectoryClingan is a certified steel company that is dedicated to providing high quality and efficient steel services and products, such as custom rolled carbon steel, hot rolled pickled steel, temper-rolled coils, cold-drawn flats and rounds and cold-heading wire.
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Modeling Batch Annealing Process Using Data Mining ...The annealing process is one of the important operations in production of cold rolled steel sheets, which significantly influences the final product quality of cold rolling mills.Authors: Mohamad Saraee · Mehdi Moghimi · Ayoub BagheriAffiliation: University of Salford · Islamic Azad University · Isfahan University of TechnologyAbout: Process modeling · Regression · Data processing · Feed forward · Artificial neural netw
CF Metals :: Cold Rolled SteelCold Rolled Steel. Cold Rolled Steel is a mill product made with a high degree of gauge accuracy and uniformity of physical characteristics. The smooth deoxidized matte finish gives an excellent base for paint, lacquer and enamel.
Shop Sheet Metal at Lowes - Lowe's Home ImprovementPrices, promotions, styles, and availability may vary. Our local stores do not honor online pricing. Prices and availability of products and services are subject to change without notice.
hot rolled cold drawn steel plate DIN 1.2550 2550 din1 ...Hot rolled / Forged DIN 1.2510 Cold Work Tool ... 1.2550 Cold Work Tool Steel ... Cold Drawn AISI O1 Tool Steel 1.2510 Steel Round Bar Cold Drawn AISI O1 Tool Steel 1.2510 Steel Round Bar,US $ 500 - 1,200 / Ton, O1/1.2510 Alloy Steel Round Bars, AISI, ASTM, BS, DIN
Cold Rolled Coils Sheets Strips - Harmony Metal Works ...Cold-rolled sheets and strips come in various conditions: full-hard, half-hard, quarter-hard, and skin-rolled. Full-hard rolling reduces the thickness by 50%, while the others involve less of a reduction.Skin-rolling, also known as a skin-pass, involves the least amount of reduction: 0.5-1%.
Defects Atlas for Surface Defects on Cold Rolled Steel ...Possible Causes: Seperation of Rolled in Scab/External Matter. Careful Handling of Coils Between hot and cold rolling. Size: Usually varies from 1 to 40 mm. Attribute Value Shop name Steel Cutters Movement and Shape Stationary.
Cold Rolled Coils at Best Price in IndiaFind here online price details of companies selling Cold Rolled Coils. Get info of suppliers, manufacturers, exporters, traders of Cold Rolled Coils for buying in India. ... Cold Rolled Steel Cold Rolled Steel Sheets Hot Rolled Sheets CR Sheets With Price. Related Category. CR Sheets ... Suppliers Tool Kit. Sell on IndiaMART Latest BuyLead ...
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Metallurgical investigation into the failure of a chopper ...The chopper blades are manufactured from hot forged or rolled billets or flats of high carbon high chromium cold work tool steel. The size of the each blade is
Cold Rolled 430 Stainless Steel SheetStainless Steel Sheets, Cold Rolled Steel & Galvanized Steel . Rolled Steel Products Corporation - leading supplier and distributor in the steel service industry in Los Angeles, Most stainless slit coils can be hardened by cold-working but not by heat treatment.
What is the difference between hot and cold rolled ...Hot rolled steel is rolled to its final shape and dimensions at temperatures higher than 1700 degree fahrenheit. This temperature is higher than steel's recrystallization temperature and hence it is easier to roll into the required shape (thats why hot rolled steel is cheaper than cold rolled steel
Steel coils and Plates sheets Good PriceBuy Cold Rolled Steel Coils 304,Cold Rolled Steel Plates Products Description for Stainless Steel Coils/Sheets: Name: stainless steel coils/plates Features of Stainless Steel Coils
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1.2080 Cold Work Tool Steel by Huangshi Better ...Buy high quality 1.2080 Cold Work Tool Steel by Huangshi Better International Trade Co., Ltd. Supplier from China. Product Id 744539.
1 2H stainless steel strips of Material 1.4301 1.4310Plates Sheets 1 mm to 300 mm thickness - Cold Rolled, Hot Rolled High Carbon High Chromium Sheets, Strips, Cold Work Tool Steel Sheets, Strips, AISI D2, Din .. 1.4301 View material 1.4301 1.4310 View material 1.4310 16-8-2H View material 16-8-2H [PDF]
BUREAU OF INDIAN STANDARDS ( CENTRAL MARKSScope: The present manual covers the flat steel products in Hot Rolled, (HR) Cold Rolled (CR) and coated conditions to various standard specifications viz.
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Tool steels for cold working - thyssenkrupp Materials FranceOur cold-work steels are designed for demanding situations both in terms of the need for wear resistance and resilience at temperatures below 200°C. These steels are mainly used in cutting, stamping, and shearing as well as for many other purposes.
Stainless Steel Sheets for Sale - 304, Cold Rolled 2B & #4 ...The sheets are cold-rolled and can be purchased pre-cut in a range of thicknesses, from 0.024-inch up to inch-thick plate, ideal for a large number of diverse applications but especially those where corrosion and/or sanitation is an issue.
cold rolled matrl - Scribdcold rolled matrl Uploaded by vijaysan58 SPECIFICATION FOR COLD ROLLED STEEL SHEETS & COILS Product - Cold Rolled Coils/Sheets CHEMICAL AND MECHANICAL PROPERTIES GRADE % C % Mn % Si % S % P % Al N(ppm) Ordi
1.2345 Cold Work Tool Steel by Huangshi Better ...Buy high quality 1.2345 Cold Work Tool Steel by Huangshi Better International Trade Co., Ltd. Supplier from China. ... Buyer: Stainless steel coils aisi304, mild steel sheets, ... USA almonds, canned tuna, hot & cold rolled steel coils, animal feed, wheat , wheat flour
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CRCA (Cold Rolled Close Annealed Coils )Specifications: As ...PROPERTIES OF COLD ROLLED CLOSED ANNEALED STEEL COIL AS PER IS:513 Chemical Composition % (Max) Mechanical Properties Hardness for Different Temppers of 'O' Grade** Grade as per Process JIS DIN BS drawing C requirement G3141 1623 1448 characteristics Moderate Bending Tesile Yield Mn S Ph Elongation Hardness Yield Stess Min % (Min) HRB Mpa Mpa ...
Products - Steel , Minerals & Stone Supplier TurkeySteel Cold Rolled Coils Commercial metalworking uses a process known as rolling, and just like sounds, the process features metal stocks passing through heavy rollers in order to reduce material thickness to create a
ASTM A1008 / A1008M - 18 Standard Specification for Steel ...1.1 This specification covers cold-rolled, carbon, structural, high-strength low-alloy, high-strength low-alloy with improved formability, solution hardened, and bake hardenable steel sheet, in coils [PDF]
Coils of hot-rolled black on processCoils of hot-rolled black on the in-feed of JDM’s SCS line are transformed to clean, rust-resistant steel ... into a coil resembling cold-rolled on the re-wind side. During the process, the steel is leveled, trimmed, cleaned, ... application calling for hot-rolled sheets. Typically working with contract customers, JDM purchases and stores ...
AISI H 13 Hot Work Tool Alloy Die Steels Material - H-13 ...Tradewell Ferromet Pvt Ltd, Maharashtra, Mumbai, India Can offer H-13 Steel Round Bar/ H13 Tool Steel Bars/ H13 Die Steel Bar/ H13 Round Bar / H13 Flat Bar / H-13 Tool Steel / H13 Die Steel / H13 Alloy Tool Steel Bar. SAE H13, AISI H-13 are Chromium hot-work tool steels are classified as group H steels by the AISI classification system.This series of steels start from H1 to H19.
Flat Steel Coil - stainlesssteelmarketCold-Rolled Steel Sheets and Coils - nssmc 08 09 From Hot-Rolling to Pickling By strictly controlling the temperature and roll surface condition, stock sheets (or Hot-Rolled Steel Sheets and Coils Supplier of Flat Hot Rolled, Cold Rolled Steel
Custom made cold rolled steel profiles | KS ProfielKS profiel manufactures all conceivable types of cold-rolled steel sections. Your product is cut from large steel coils. And whether it’s an open-box or hollow section, all products can be fully customized to your own specifications: no matter the size, thickness, complexity, material specifications or finish.
AISI 1018 Steel, cold drawn, high temperature, stress ...Good weldability, relatively soft and strengthen with cold work during forming or drawing. Widely used in cold forming operations such as heading, upsetting, and extrusion. Used in the as-rolled condition as bar, shapes, sheet, and strip.
China Cold Rolled Steel Sheet coils manufacturer and supplierWe are a professional leader China Cold Rolled Steel Sheet coils manufacturer and supplier of China. we can supply China China Cold Rolled Steel Sheet coils in good quality and best price for the market all over the world.
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Air Hardening Cold Working Tool Steel Round Bar Supplier ...Air Hardening Cold Work Tool Steel Bars can be avail as Rolled, Forged in normalized, annealed, hardened (quenched) & tempered condition with black, bright, ground, peeled, proof machined finish.
Cold Rolled Steel Parts | Hamilton Stamping Ltd.3″ Angle Bracket for use in building mobile lifting equipment produced from cold rolled steel coil using progressive tooling dies , followed by tapping and plating operations Divot Tool 3″ Divot Remover for golfers produced from cold rolled steel coil using progressive tooling dies as well as engraving and deburring operations
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Cold Work Steel Manufacturers & Suppliers - Global SourcesFind Cold Work Steel manufacturers from China. Import quality Cold Work Steel supplied by experienced manufacturers at Global Sources.
Cold Rolling of Steels | ispatguruCold rolled coils after removed from the annealing furnace are in their dead soft condition and are therefore undergo a skin pass rolling or temper rolling in a skin pass mill. This involves a controlled light reduction of the cold rolled steel sheet and is carried out due to the following reason.
Metal ingot, bloom, billet, slab, plate, coil, sheet, bar ...ZAPOROZHSTAL INTEGRATED IRON & STEEL WORKS JSC, UKRAINE - manufacture of conversion and foundry pig iron in pigs weighing from 15 to 18 kg, carbon, low-alloy, alloy and stainless steel slabs, hot-rolled and cold-rolled steel in sheets and in coils for welded tube producers, automotive, machine-building, agricultural, transport engineering ...
1018 Cold Finished Carbon Steel Bar - myalroCold finished steel bars are often mistakenly called cold rolled steel. However, the term “cold rolled” only refers to actual rolled steel sheets or coils, while the same process results in cold finished bars.
Strenx 1100 CR - Cold-rolled with a high steel ... - SSABEngineering and tool steel. The premium engineering and tool steel. Armox. Protection plate. ... Color Coated Coils and Sheets. Nordic-quality steel for harsh weather and greener living. Overlay Products. ... Strenx® 1100 CR is a cold-rolled structural steel with a minimum yield strength of 1100 MPa for stronger and lighter structures.
Sinotech Custom Motor Laminations - CRMLS & Silicon Steel ...The difference between CRMLS and a cold rolled steel sheet is the composition of the steel and processing modifications, such as annealing. CRMLS Applications Instances where high core losses are acceptable (e.g., low duty cycles, DC pole pieces)
Cold rolled coil sheet sheet in coil-BBN STEEL factory hot ...Cold Rolled Steel Coil When it comes to cold rolled steel coils and sheets, Sinowell Metal offers the widest selection of cold rolled steel sheets in coils grades in the business with the deepest inventory , so that you can rest assured that you get the product you need when you need it.
A comparison study of sliding friction behavior between ...The DC53 cold work tool steel was heat treated to HRC 62 and polished to surface roughness of Ra 0.02–0.05 μm. Fig. 3 (a) shows the design of the DC53 cold work steel punch (forming tool). The design of the GA-DP590 and BARE-DP590 steel strip specimen was shown in Fig. 3 (b).
Hot Rolled Steel Manufacturers Suppliers | IQS DirectoryThis type of steel is not as hard as cold rolled steel, but is often used for high strength and structural applications within the automotive, appliance, railroad and ship building industries. Hot rolled steel is used for a wide variety of products, such as frame components for cars, wheels, tubing, agricultural equipment parts and machinery parts.
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CR Sheets in Hyderabad, सीआर शीट, हैदराबाद,CR sheets or cold rolled sheets are hot rolled products which provides a superior surface finish, with improved physical properties of the steel, such as high formability, high strength, excellent dent resistance, good magnetic properties, more..
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22 Ga Stainless Steel Sheet Cold RolledLower work hardening rate is needed for cold forging of screws, bolts and rivets. 303 Higher machinability needed, and the lower corrosion resistance, formability and weldability are acceptable.
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2024 Season runs MAY 18th to SEPTEMBER 8th! Rated on TripAdvisor as the #1 Activity in the region. Join Wild Water Adventures on the famous KICKING HORSE RIVER and experience the best whitewater in the region! Choose from fun & splashy Class II/III rapids or more challenging (and bigger!) Class IV rapids for an adrenaline-pumping adventure. Guests need only bring a bathing suit and towel; top-quality wetsuits, neoprene booties & gloves, spray jackets, life jackets and helmets are provided. Our RiverBase offers heated indoor change rooms and spacious covered decks for enjoying views of the river and mountains. Conveniently located on TransCanada Hwy #1; 45 minutes west of Lake Louise. Daily half-day & full-length trips are offered mid-May through mid-September. No previous rafting experience required. Ideal for the entire family! Rafting the Kicking Horse since 1992. See you on the river!

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Plans to demolish Melbourne Festival Hall
Melbourne's iconic Festival Hall could be demolished to make way for a $65 million apartment complex.
A planning proposal has been lodged with Melbourne City Council for two apartment towers - one 16 storeys tall - shops and an office space at the site of the boxing stadium turned concert hall.
The redevelopment plan includes demolition of most of the hall but the retention of the Dudley Street facade, the boxing ring and stage, which has hosted The Beatles, Shirley Bassey, Frank Sinatra and more recently, Kanye West.
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Jose Pepper’s Mexican Restaurants | Kansas and MissouriQuiznos sub, soups, and salad menu. View our delicious food menu to find the perfect food for lunch or dinner. Available for pick up, catering, and delivery at.Get discounts with coupon and promo codes for thousands of online stores with RetailMeNot. Save offline with in-store and printable coupons!.Frontera Mex Mex grill is a regional chain based in Georgia that provides a true Mexican flavor and experience with every customer interaction. All of our 13.
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domain: food


State Minister of Aviation and Export Zones Development D.V. Chanaka told reporters here on Monday that although Sri Lanka would re-open its international airports from June 1 for all arrivals, travellers from Vietnam will not be allowed until further notice, Xinhua news agency.
The Mminister said this will also apply to those who had transited at Vietnamese airports and who had visited Vietnam for tourism within the past 14 days.
This decision was taken due to the spread of hybrid versions of the Covid-19 virus within Vietnam, he added.
The Sri Lankan government suspended all passenger arrivals into the island nation from May 21 in order to prevent a further spread of the disease.
Sri Lanka is facing the third wave of the pandemic with a rapid spread of a new variant of the virus which infected over 60,000 people in May.
The country’s overall caseload has increased to 186,364, while the death toll stood at 1,441.
Disclaimer: This story is auto-aggregated by a computer program and has not been created or edited by FreshersLIVE.Publisher : IANS-Media


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Our mission is to challenge systemic racism and to advance racial equality through research, education, and community empowerment.
Led by Notre Dame's College of Arts and Letters with additional support from the Office of the Provost, the Initiative on Race and Resilience serves as the site at which a community of scholars, teachers, students, artists, and community organizers gathers to develop and advance their respective projects, exchange ideas, and celebrate the expressive cultures of BIPOC (Black, Indigenous, and People of Color) communities.
Global in scope and comparative and interdisciplinary in critical approach, the Initiative on Race and Resilience promotes multiracial collaboration, qualitative and quantitative methodologies, and inclusive pedagogy.
Equally as important, the Initiative embraces the arts as a means to examine race more substantively and thus to attend to the forms of oppression it produces as well as the identities and forms or resistance it enables.
Read more about the history and purpose of this new Initiative in a letter from our director, Professor Mark Sanders.
Areas of Focus
The Initiative on Race organizes its work around three foci:
In order to maintain the Initiative’s commitment to a global perspective on race while focusing on specific topics, the Initiative employs a rotating themes model, one that changes topics every two or three years. For example, a theme could be race and the environment. The Initiative will make the theme a feature in all three foci. In terms of research, the Initiative will host at least one visiting scholar focused on the theme. That scholar would pursue their research while leading a working group of Notre Dame students and faculty interested in the topic. Also, the scholar would present their work to the larger Notre Dame community.
In terms of education, the Initiative will feature courses specific to the theme, such as a course on the economic impact of global warming on communities of color both in the US and across the globe, a course on industrial waste and communities of color, or a course specifically on water and Flint, Michigan. Also, the Initiative would offer more general programming to the Notre Dame/Michiana community such as documentary films and reading/discussion groups.
In terms of community outreach, the Initiative will host, through its practitioner-in-residence program, a community organizer whose work addresses environmental racism. The Initiative would also work with local community groups to support their efforts.
The Initiative is committed to reflecting the arts in all three foci. Therefore, our artist-in-residence would present their own artistic response to the theme, while working with the visiting scholar, instructors for the featured courses, and the practitioner-in-residence to best feature the arts in all three areas.

domain: artistic


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- Food Tours
- Culinary walks
- Our Story
|October 12-18 2020||Early Bird Discount
On this mouthwatering week-long culinary trip, we’ll explore the birthplace of wine: Georgia. Expect a one-of-a-kind, multi-day trip filled with wine tastings, cooking workshops, harvest activities, and more.

domain: geography


UPF 50+ Girls Little Skipper Ruffle Dress - Borealis Blue Tropic Down Low
This product is only available upon request. E-mail us or call us at: (910) 725-0546 for a quote.
Your little Lilly lover will adore this mini version of a beloved Skipper style, perfect for mommy-and-me matching. The UPF 50+ Girls Little Skipper Ruffle Dress is a straight fit popover with long sleeves, a half-zip neckline, functional welt pockets, and a ruffled collar. The luxe terry fabric offers UPF 50+ sun protection, too.
- Straight fit, long sleeve popover dress with half-zip neckline, functional welt pockets, and ruffled collar.
- Luxe Terry (56% Cotton, 38% Modal, 6% Spandex).
- Machine wash cold, delicate cycle, separately.


Experience The Larry Seyer Show: A Weekly Online Live Show
Watch (for free) on any of the these platforms:
Are you ready to embark on a musical voyage like no other? Prepare to be swept off your feet as we bring you an extraordinary weekly online live music show hosted by the renowned Larry Seyer!
Larry Seyer is a musical virtuoso with an exceptional talent for creating soul-stirring melodies. With an illustrious career spanning decades, he has garnered a loyal fanbase worldwide. From Grammy-nominated productions to collaborating with industry giants, Larry’s passion for music shines through every note he plays.
How to Tune In:
The online live music show will be streamed on multiple social media sites, ensuring you can enjoy the concert from the comfort of your own home. It’s a fantastic opportunity to invite friends and family for a shared experience of musical brilliance.
- Date: Every Thursday
- Time: 7:00 PM Central Time
- Location: Our website’s live stream page and any of the links shown above.
- Ticket Price: This musical delight is absolutely FREE for everyone to enjoy!
Note: No Credit Card or Email reqired! Totally free!


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Credit as we discussed in previous blogs is simply put your ability to make payments over a period of time and your credit score is a numerical summary of your creditworthiness based on information from the credit bureaus. There is a major difference in the amount of money you will pay overtime just by having bad credit. I reflected a chart below to provide more clarity on what you can expect to pay overtime just by having bad credit. This chart is based on a 30-year 200K loan at a 5.6% interest rate.
As you can see from the chart above, Bad credit can cost you thousands of dollars over time. Imagine if that 200K loan was a 500K loan or a $1M loan. Think about how much that would cost you over time with just having bad credit. If your credit score is not where you want it to be then please give us a call today at (877) 446-3285 and we will give you a free consultation and help you improve your score. We have the skills, knowledge and expertise to get your score back on track to help you save more money over time. Stop paying outrageous interest rates to banks because of bad credit and invest that money in NC Credit Solution. We’re so confident we can help you improve your score that we offer a 100% money back guarantee. You have nothing to lose. Let’s improve your score TODAY.

domain: finance


A record-breaking 1200 community members walked through Meentycat and Culliagh Wind Farms near Ballybofey, Co. Donegal yesterday (Sat) for annual Wind Farm Walk.
The walkers stepped up for the company’s annual Community Fund Sponsored Walk, raising funds for a variety of local causes, with a record 45 community groups and bodies taking part.
Since 2007, community members have made their way across the stunning landscape between the two wind farms to raise vital funding for community projects in areas including Ballybofey, Cloghan, Convoy, Curragh, Drumkeen, Letterkenny, Stranorlar and Finn Valley.
Through SSE Airtricity’s Community Fund programme, the money raised by the participating groups is topped-up by annual payments from the company. With the Sponsored Walk now in its 12th year, community groups have benefited from almost €781,000 to date.
As always, walkers had the opportunity to get up close with several of the 63 wind turbines at the two wind farms, while enjoying views of some of the region’s most scenic landmarks, including Mount Errigal and Barnesmore Gap, as well as the outskirts of Letterkenny town.
Anne Reynolds, SSE Airtricity Community Development Officer, said: “It was great to have so many community members and local groups taking part, and we’re delighted the weather played its part with some glorious sunshine.
“It was a fantastic day and most importantly the money raised will benefit a wide variety of community groups and projects.
“Through the Sponsored Walk and our wider Community Fund programme, SSE Airtricity is really proud to be making a difference for the communities local to its wind farms.”
SSE Airtricity’s Meentycat and Culliagh Wind Farms near Lifford generate over 100MW of clean, green energy combined.


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#private car sales
Electric cars to reach most isolated parts of Scotland
Have your say
SURGE in demand has seen massive investment in setting up additional charging points across region 900k of investment hoped to give drivers more confidence
The geography of the Highlands may not lend itself as a prime location for electric vehicles (EV) – but a surge in demand has seen massive investment in the setting up of additional charging points across isolated parts of the region.
Experts said long distances in the Highlands have traditionally led to “range anxiety” among some potential users.
But with the number of owners of EV’s in Scotland now topping the thousands, and increased interest in the most northern parts of the country, it is hoped a£900,000 investment will give drivers in the Highlands more confidence.
Government agency Transport Scotland has a strategy, supported by Switched on Scotland, to provide facilities at 35 mile intervals – but the logistics in the Highlands make that a difficult target.
However, a spokesman said: “Transport Scotland is working to increase the connectivity and resilience of the ChargePlace network, and as a result they are investing over £900,000 through Highland Council to ensure the key transport corridors through the area are available for use by EV drivers.
“Our support is enabling the Highland Council to install 20 rapid chargers, eight of which have already been commissioned – Inverness, Helmsdale, Portree, Grantown on Spey and Tain – with a further six due to be commissioned by the end of this week.
“The remainder are expected to be commissioned in the coming months.”
He added: “We anticipate that the installation of the rapid chargers will provide greater flexibility for both fleet and private vehicles in the area.”
The last three years have seen a remarkable surge in demand for electric vehicles in the UK – new registrations of plug-in cars increased from 3,500 in 2013 to more than 45,000 by the end of September this year.
Martin Sherring, of Transition Black Isle, said: “Long distances in the Highlands mean that ‘range anxiety’ is a serious barrier to electric vehicle use.
“We hope this project will reduce the barrier by enabling electric vehicle owners to recharge at their destination, ready for the trip home.
“And we aim to tick some other important boxes too, ensuring the electricity used is from renewable sources, re-using batteries which would otherwise become a waste disposal problem, and generating income for local communities.”
Louise Smith, director of Thurso consultancy Caithness Renewables, was seeking the views of Caithness and Sutherland transport users about the current use of electric vehicles and potential future developments.
She said: “The opinions of Caithness and Sutherland residents will fundamentally shape the direction of this project, and we are looking forward to an interesting consultation period.”
Caithness Rural Transport co-ordinator Coreen Campbell, said: “You may currently own an electric car, so we want to develop the project around where you live and work, what trips you currently use the car for and what potential trips you could make if rapid chargers were available.”
She added: “The detail behind this is a series of survey questions including which Highland locations you think might be useful for rapid charging stations. We also want to hear from any organisations – businesses, the public sector or community groups – that would be willing to host a charging point. You should ideally be located near the main road network and have an area where vehicles can pull in and park.”
Felix Wight, head of development at Community Energy Scotland explained: “Combining renewable energy with electric vehicles could be a double win for Highland communities, by allowing new energy generation projects to connect to areas of the grid that have limited capacity, and providing a source of sustainable electric fuel from local resources.”
Electric vehicle owners currently pay no road tax and are cheaper to run at 2p to 3p a mile to power an electric car compared to 16p a mile for the average fossil-fuelled family car. Scottish households that buy an electric vehicle have the added bonus of a 100 percent grant for a home charging point.
Monthly figures published by the Society of Motor Manufacturers and Traders (SMMT) show that electric car sales in the UK have risen dramatically during the past 12 months.


Submitted by Jim Snitzer, TRACKS Board Member
Oil and water don’t mix. That has been even more true for the two major types of forest trail users: motorized and non-motorized. The White Mountains area is unique because the two groups represented by WMOTA (motorized) and TRACKS (non-motorized) have joined forces in an effort to dramatically expand our local trails. Their goal: Make us “the best place in the state for outdoor family fun.”
The effort began in Pinetop-Lakeside with the identification of 19 new non-motorized trail access points from the town to the White Mountains Trail System. Those 19 new points would be added to the existing 11 trail access points located in and around town, and each access point would have directional signage from Hwy 260, a parking area, and a kiosk with trail information.
Most of the 19 new points require the Forest Service to complete a study of the location and the route for a connecting trail to link up with the main trail system, and those studies are underway.
The first new trailpoint is usable now but the official opening will be in mid-August. The Old Hatchery trailhead is located in the parking lot at Arizona Game and Fish in Pinetop. You start at the viewing area for the brand new White Mountains’ species exhibit, then a shady trail winds down the slope past the old fish hatchery runways, takes you across Billy Creek on a wooden footbridge, and then on through the forest to connect with the Springs trail—for a total distance of 0.8 mile.
WMOTA—White Mountains Open Trails Association—has joined the effort and has plans to expand the motorized Maverick Trail to the east into Springerville/Eager in Apache County and to the west to Heber/Overgaard. The current Maverick Trail has five trailheads and runs almost 50 miles between Pinetop and Clay Spring along a trail dedicated in 2010. There is also a loop trail around Porter Mountain accessible from the Maverick Trail.
Recently, Show Low also joined in the effort and is developing plans to link their urban trails and forest trails with the rest of the White Mountain Trail system. That will include bringing in trails on the far west side (Los Caballos, Ghost of the Coyote, Buena Vista, and Juniper Ridge) and linking them with the rest of the 200-mile trail system.
Discussions are planned with the other communities in the region to see if the effort can be expanded to provide linked trails all across the region.


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The Banking Act of 1933, also known as the Glass-Steagall Act, established the Federal Deposit Insurance Corporation (FDIC), which guaranteed banking deposits up to a specified amount, and joined two Congressional projects sponsored by Representative Henry B. Steagall. That is, the Act combined both the creation of a federal system of bank deposit insurance and the regulation of mingling commercial, investment banking and other “speculative” banking activities.
Though synonymous to one another, the Glass-Steagall Act today usually refers to the four provisions that separated commercial banking from investment banking. Of these provisions, section 16 prohibits Federal Reserve Member banks from acquiring securities on their own account. Sections 16 and 21 further prohibit member banks from accepting deposits for the buying or selling of securities. Section 20 disallows these banks from having any association with companies that deal with securities, including employee relationships with (i.e. sharing employees with) as stated under section 32. Moreover, Regulation Q forbade banks from paying interest on demand deposits and capped interest rates on other deposit goods.
The Federal Deposit Insurance Corporation (FDIC) has been the government agency responsible for providing deposit insurance to banks since its creation in the Glass-Steagall Act of 1933. While the establishment of the FDIC was an important event in the history of government regulation of the economy, it was not the first instance of deposit insurance in the United States. Several states had previously had state level institutions of deposit insurance in the 1800s and early 1900s.
At various times before the Civil War, Vermont, Michigan, Indiana, and New York insured both banknotes and deposits, while Iowa and Ohio insured only banknotes. Most of these systems operated successfully up to the Civil War, with the notable exception of Michigan’s which had been established immediately before the Panic of 1837 and had failed rather quickly. These state deposit insurance systems generally required participating banks (and participation was voluntary) to pay for insurance to pay off deposit returns from failed banks.
Such systems did not survive the Civil War and nationalization of the banking system. However, interest in state level deposit insurance systems was increasing again by the end of the 1800s, though it was not until 1907 that Oklahoma became the first state since the Civil War to establish a state deposit insurance system. Seven more states followed suit in the following ten years. The deposit insurance systems of the early 20th century had less positive results and unintended consequences. A common observation of banks insured by state deposit insurance in the 1920s was that in spite of nominal regulations against risky behavior by banks, the state deposit insurance actually encouraged risky behavior by banks, increasing the proportion of bank failures and thus insurance burden. By the end of the 1920s the state deposit insurance schemes had largely failed. In some states voluntary participation left banks the option to simply opt out, and most did, while in other states high insurance costs led to deposit insurance being repealed. Yet while state level deposit insurance appeared to be a failure, it was a model that would pave the way for the establishment of the FDIC, deposit insurance on the federal level and subject to stricter regulation.
Vaughn Rennie is a summer museum intern at the Museum of American Finance.

domain: history


Our first pre-season friendly ended in a 4-1 defeat to Steaua Bucharest at St George's Park earlier this evening.
Despite scoring first and leading the Romanian champions for over half an hour, they proved too strong over the ninety minutes.
The game got off to a dream start with Stefan Scougall opening the scoring in the third minute, the midfielder finishing beautifully from a tight angle.
After their initial wobble, Steaua settled into the game and began to enjoy the bulk of possession, forcing Darren Jamieson into a string of good saves as they tried to find an equaliser.
That equaliser eventually came in the 36th minute, but it was gifted by our trialist midfielder who laid a back pass into the path of Mihai Costea who passed the ball calmly into the net.
We looked set to go in level at the break, but Gabriel Iancu caught the otherwise outstanding Jamieson out at his near post with a curling free kick from the right side.
Richie Burke made nine changes at half time introducing Kevin Walker, Simon Mensing, Curtis Jones and Mark Burchill for their debuts along with two midfield trialists.
It took us time to settle down and Steaua took full advantage with two goals early in the second half.
Curtis Jones turned a shot from Costea past Kevin Walker for the Steaua third in the 49th minute, and Costea himself notched the fourth seven minutes later.
From there on in, we defended much better, with Mensing solid at centre back in particular.
We enjoyed sporadic attacks with youngster Kyle Lander leading the line well supported by assistant boss Burchill. Both had efforts on goal but were unable to add to Scougall's early strike.
First half: Jamieson, Mampuya, Talbot, Hastings, Fordyce, O'Brien, McDonald, Trialist, McNulty, Scougall, Downie
Second half: Walker, Donaldson, Talbot, Mensing, Jones, Beaumont, Trailist, Trialist, Lander, Burchill, Mampuya


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Seven Berry, Biotin, 2500 mcg, 50 Capsules
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domain: biology


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Berkeley earthquake: Much chatter about 3.9 temblor, but little damage
The temblor occurred two miles from Berkeley at 2:41 p.m., possibly along the Hayward fault. It was centered near the Golden Bear pool at UC Berkeley.
Berkeley students said the quake moved desks and prompted some students to leave class. "The whole room shook!" wrote one student on Twitter.
At Amoeba Music store on Telegraph Avenue, the shaking felt like "a real quick one, like a bunch of jerking back and forth. It was one strong tremor," said Ken Kubala, an employee.
But the shaking was not strong enough to toss items off shelves at Andronico's supermarket down the street, according to an employee there.
Read more about California earthquakes on L.A. Now.
-- Lee Romney in San Francisco and Rong-Gong Lin II in Los Angeles

domain: news


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As CBS nears a deal to make Katie Couric the next anchor of its evening news program, NBC moved close today to reaching agreement with Meredith Vieira of ABC to replace Ms. Couric as co-host of the "Today" show, a person who had been briefed on the negotiations said early this afternoon.
Under the terms of the deal, which could be completed as soon as this evening but is expected to be resolved no later than week's end, Ms. Vieira would sign a four-year contract worth at least $10 million a year and would take up her morning assignment on NBC just after Labor Day, said the person, who spoke only on the condition of anonymity because negotiations were ongoing.
While Ms. Vieira would leave her position as co-host of the talk show "The View" on ABC when her contract ends this summer, she and NBC have yet to resolve whether she would fulfill the two years that remain on her contract to be the host of the syndicated game show "Who Wants to Be a Millionaire." That program is produced, in part, by Buena Vista Television, which, like ABC, is owned by the Walt Disney Company.
Though the individual with knowledge of the negotiations said there was a "strong possibility" that an agreement with Ms. Vieira would be struck over the next few days, no announcement is believed to be imminent, at least not before Ms. Couric discloses her own plans.
Ms. Vieira's agent, Michael Glantz, did not immediately respond to a message left this afternoon at his office. A "Today" show spokeswoman, Lauren Kapp, said she had no comment.
Ms. Vieira, 52, emerged earlier this year as the best-known candidate under consideration to replace Ms. Couric, who has been with "Today" for 15 years, a period in which it has dominated its closest competitor, "Good Morning America" on ABC. After beginning her career as a local television news reporter in the mid-1970's, Ms. Vieira went on to high-profile assignments at CBS News (including "60 Minutes") and later ABC News (the magazine "Turning Point").
Should it indeed come to terms with Ms. Vieira to replace Ms. Couric, NBC would bypass three internal candidates. One, Ann Curry, who signed a long-term contract last year to co-anchor the prime-time newsmagazine "Dateline," is expected to remain with "Today" as its news reader. Natalie Morales, a reporter and fill-in anchor on "Today," also recently signed a longer-term contract with the network.Continue reading the main story
It is not yet known how the arrival of Ms. Vieira would affect the future of Campbell Brown. She is co-anchor of the weekend edition of "Today" and the primary correspondent for "NBC Nightly News with Brian Williams." While she would be expected to serve as the main substitute for Mr. Williams, Ms. Vieira and Matt Lauer, the other co-anchor of "Today," she is also likely to receive offers from other networks when her contract expires, as soon as next year.Continue reading the main story


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December 19, 2012
If President Barack Obama appoints Sen. John Kerry as secretary of state to replace Hillary Clinton when he starts his second term next month, as some administration officials anticipate, you may see a somewhat greater U.S. focus on Latin American affairs.
|12/4/16||Cuba tries to figure out political standing in Trump era
Patricia Mazzei and Nora Gámez Torres, Miami Herald
|12/4/16||Fidel Castro Laid to Rest in Cuba, Ending Nine Days of Mourning
|12/1/16||American Airlines Cutting Number of Flights to Cuba After Weak Demand


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Beginner Bodyweight Workout Routines and Plans
If you’ve ever wondered:
- “What is the best beginner bodyweight workout?”
- “What exercises should I include in my routine?”
- “Should I train my whole body or do isolation exercises only?
- "How do I actually get started?
...then this is the guide you're looking for!
It’s a comprehensive tutorial that will show you EXACTLY how to build your dream body using only your body weight and calisthenics.
Let's get started!
As always, make sure you are cleared by your personal physician for physical activity before attempting any exercise. Proceed at your own risk!
The 7 Rules of Bodyweight Training
As a beginner, there are several options for you. You can either start working out with no idea what you are really doing or you can pay a solid amount of money to a personal trainer, who will make your nutritional and training plans.
But there’s another - much better - option, too. You can read about the 7 main rules you should follow in order to achieve your fitness goals fast. Let’s take a closer look at them…
Rule #1: Do full body workouts
When you’re just a beginner, it makes no sense for you to do isolation exercises and focus on specific muscles in your workouts.
Don’t get me wrong. Isolation movements are great and surely have their place in your workouts, but that’s when you get more advanced and need to dedicate more time to a muscle group, in order to attack it from all different angles and push it to its limits.
But for now it’s far more ideal to train your total body in a single workout. Full body workouts will help you build a solid foundation and will also help your entire body prepare for more difficult workouts in the future.
There’s another benefit from doing this type of routines, which you mustn’t overlook in any case – the health of your joints! And while you may have the capacity and ability to overload you muscles and recover quickly from workout to workout, even if you are a beginner, the chance that your connective tissue won’t be able to rebuild that fast is really high, which could lead to serious injuries and health problems.
But with full body workouts you adapt your physique to the load in the safest and most natural way, as you train all your muscles in a single workout, simulating real life movements and preparing yourself for future challenges.
Rule #2: Don’t jump from workout to workout
If you find a good full body workout (just like the ones listed below on this page), stick with it for at least 4-5 weeks.
As a beginner it can be very tempting for you to jump from workout to workout, but that’s a recipe for disaster. You’re far better off focused in one particular workout routine and following it for at least a month. That way you’ll see improvements, whereas if you jump from workout to workout every other day then your body won’t know what’s going on and it won’t adapt as quickly (i.e.: it won’t build muscle and strength as efficiently).
So if you start a workout routine (whether it's a free one from this page or a paid one like Old School New Body (read my review here)) STICK TO IT until you see results.
You see, no one could tell you exactly how long you should stick to a routine, except for yourself. If you're having problems sticking to any routine, however, then I suggest you try to "build up your gas tank" before getting started.
If the recommended period of time is 6 weeks, but you are still progressing on every single exercise after that, then why you should change your working plan?
Or you may feel like crap even only after 2-3 workouts. Then why you should follow this routine? I hope you get my point… All I’m trying to say is, don’t try to fix something that’s not broken!
Rule #3: Don’t follow the next shiny new thing
No matter what training method you follow, there are two types of routines – the ones that work and the others that don’t. Having this in mind, don’t fall into the mindset of always chasing the next best thing.
There are tons and tons of “innovative” and “unique” training methods these days that promise to be the best and will deliver the faster results ever. That’s not the case at all.
There are no shortcuts! You need to fight hard and stay committed to something in order to achieve your goals. With all this said, all you need as a beginner are proven training methods that successfully passed the test of time, like straight sets, circuits and supersets.
That’s all - no drop sets, no finishers and most certainly no fancy “fitness” gadgets.
Rule #4: Track your progress
It’s a good idea to start a log where you could write down your workouts and track your progress on all the different exercises.
Think about it. All you need is a notebook and a pen (or a computer/phone if you prefer) and you won’t have to remember all your reps and sets from previous workouts anymore. Just take a look at your log, see what you did the last time and try to improve your performance with every other training session.
Rule #5: Don’t forget to warm up!
A proper warm up is just as important as a workout by itself.
Preparing your body for the upcoming stress and load from exercising will help you stay injury free, while unleashing your full potential and strength.
Rule #6: Improve your nutrition
No matter what your training approach is, you’ll go nowhere without a healthy diet.
Many professional athletes and coaches claim that nutrition is even more important than exercises are (especially if you want to get six pack abs). You’ve probably heard of the phrase “you are what you eat”.
That’s why you’d want to minimize or even exclude some unnecessary things like high calorie beverages, processed sugar and unhealthy fats from your diet.
Try to eat
- and whole grains.
Leave the fast carbohydrates like chocolate and sweets for your post workout meal, to assure quick restore for your glycogen levels.
Rule #7: Get some sleep
Get adequate amounts of sleep every night.
Training is fun. There’s nothing more exciting than seeing your vascular, almost exploding muscles in the mirror, but unfortunately a little after the workout is over and the pump is gone you’ll find yourself in a catabolic state, which is something you’d like to stop and turn into muscle building process.
But guess what… You grow while you sleep.
Even the perfect diet and all the supplements in the world can’t substitute the lack of quality sleep. Try to sleep for at least 7-8 hours every night. This way you will allow your body to recover, while releasing serious amounts of growth hormone and testosterone – the biggest factors of muscle building.
Quickly Learn the 3 Most Fundamental Bodyweight Exercises
What if you can’t do the most fundamental exercises?
Can’t perform a single pull up (yet)? No need to worry! Here’s a short list of YouTube videos with progressions, which will help you work your way up to the basic variations of the three most important movements out there – Push ups, Pull ups (or Chin ups) and Squats.
#1 Push up progressions
- The Best Damn Push Up Article, Period
- Push-Up Tutorial – Best Exercise Technique for Building Full Body Strength Safely
- TIP: Click here to see some other chest exercises.
#2 Pull up progressions
#3 Bodyweight squat progressions
The Best Training Style for Muscle Growth, Strength and Endurance Building
As a beginner you may feel a little confused about what you should or shouldn’t do.
That’s why I created this section, to help you understand the main training styles a bit better.
First thing you have to understand is the fact that at this point you don’t need all those fancy systems, specializations, body part splits, etc.
At the beginning, all you need is a solid foundation, built by full body workouts with compound movements mainly, 2 to 3 times a week.
And here comes the best part – you don’t have to worry about your goals, whatever they are - size, strength or endurance. By sticking to the basics you’ll get them all!
And if you think that full body workouts are boring and identical, here I’ll present you the most useful and proven training methods, so you just have to pick the one that fits your goals and start working out!
This is the basic and most common training method, as it successfully passed the test of time. It’s best suited for people who want to get as big and strong as possible.
Performing straight sets means you do a set of a given exercises, rest, perform another set of the same exercise, rest again and repeat this process until you are done with this exercise, and only then you move on to the next one.
The biggest disadvantage of straight sets is that workouts can last really long, which wouldn’t be that appropriate for a person with lack of free time and busy schedule.
- Maximum growth stimulus
- Great strength gains
- Fast recovery between sets
- Time consuming
- Lack of endurance building
With circuit training you do 3 or more exercises in a row with little to no rest in between. For that reason, it’s the most time efficient training method out there. But don’t lie to your selves – it’s really tough, too!
And although circuits (or rounds) work just fine for muscle and strength gains, they are best used in endurance training approaches. When you perform that many exercises one after another, you activate those small muscle fibers, which are responsible for your body’s stamina.
- The best endurance builders
- Improve cardiovascular health
- Extreme fat burning*
- Time efficient
- Difficult for complete newbies
- Average muscle and strength gains
* One workout program that was specifically designed for burning fat with bodyweight exercises is called Bodyweight Burn. You can learn more about that here.
They combine the positive effect of both straight sets and circuits. This is where you perform 2 exercises back to back with no rest in between. As an example, you do a set of push ups and immediately after that, a set of inverted rows.
Many people think that supersets are invented for agonist/antagonist muscle groups only (like chest and back as an example). But the truth is you can successfully use supersets even for a single muscle.
If you want to train your chest that way, just perform a set of dips and immediately after that do a set of push ups to failure. Repeat as needed and… That’s it!
I guarantee you some unbelievable soreness the next couple of days. And if you want to build a symmetrical physique, rotate the order of the exercises from workout to workout to prevent muscular imbalances.
- Muscle building and endurance at once
- Time efficient
- Great pumps
- Less strength on the second exercise due to the fatigue
- Quickly exhausting
Which training method should you choose?
Whatever training method you choose, don’t forget to change it from time to time, in order to avoid plateaus by shocking your body. Variety is just as important as working out. So if you want to keep on progressing and staying excited for a long, long time, don’t be afraid to switch things up!
Alright, now that you know the 7 keys to successful calisthenics training, mastered the most fundamental exercises and learned the difference between different styles of training, let's see some actual workout routines.
9 Beginner Bodyweight Workouts
Use the filters to find the type of workout that you're most interested in.
Time you need to invest per week:
Equipment: TRX / Rings
Time: 2 x 40-60 mins
This is a superset workout which provides the body with serious growth stimulus and strong pumps. The TRX/Gymnastic rings will help you involve many secondary muscles as stabilizers, so prepare yourself for maybe the most powerful soreness you’ve ever felt… Well, at least for now!
As you already know, you should perform every couple exercises back to back, with no rest in between. Focus on good form and avoid any momentum, especially on the negatives, as the will build the majority of your strength and mass.
Do this routine only 2 times a week in order to assure adequate recovery time for your body.
- 2x10 Bodyweight squats, superset with:
- 2x10 Glute ham raises
- 2x5 Pike push ups, superset with:
- 2x5 Ring pull up negatives
- 2x5 Ring push ups, superset with:
- 2x5 Ring inverted rows
- 2x5 Ring supinating bicep curls, superset with:
- 2x4 Ring diamond push ups
- 2xMax Hanging knee raises, superset with:
- 2xMax Sit ups
“ROUNDS ON FIRE”
Equipment: TRX or Rings
Time: 3x20-30 minutes
A perfect routine for busy people, who aren’t able to devote more than an hour and a half weekly. This workout is also suitable for trainees who want to decrease their bodyfat percentage fast.
Follow the order of the exercises listed below with little to no rest in between. Take 2-3 minute breaks between rounds, as you try to execute at least 4 total rounds. Perform really slow and controlled negatives on every movement and explode on your way up. You can always try some sort of stretching between sets, in order to improve recovery.
- 5 Box jumps
- 3 Ring pull up negatives
- 5 Ring push ups
- 4 Dips
- 10 Crunches
“3XMAX ON RINGS”
Equipment: TRX/Gymnastic rings
Time: 3 x 40-60 minutes
Method: Straight sets
This workout is designed for beginners, who can dedicate up to 3 hours per week for training. It requires some additional equipment like suspension training system or gymnastic rings, which will help you for further skills and physique development.
Start by performing only 2 training sessions weekly, and when you feel confident you can easily increase the workouts up to 4. As you can mention below, there are no exact reps recommended, which means you should go with as many repetitions per set as you can, for as long as you keep strict form throughout the entire movement of each exercise.
This is a straight sets based workout, so move on to the next exercise only if you’ve completed 3 sets of the previous one. Rest between sets should not exceed 90 seconds. Stick to this routine until you reach 10-15 repetitions on all sets of each exercise.
- Lunges – 3 x Max
- Reverse lunges – 3 x Max
- Ring dips (feet assisted) – 3xMax
- Kneeling ring flyes (partial reps, top half of the movement) – 3xMax
- Ring pull up negatives– 3xMax
- Ring triceps extensions – 3xMax
- Ring bicep curls – 3xMax
- Tuck L sit on rings – 3 sets to failure
“FULL BODY HELL”
Equipment: Pull up bar
Time: 2 x 45 min
The best thing about this workout is that it combines strength, size, endurance and power gains at once! Although it’s designed for beginners, some individuals may have a hard time completing it. Stick to it for a month or two and you’ll be surprised with the results!
Supersets can be really taxing on the newbie’s nervous system, so take 2-3 days rest between each training session. Once you’ve learned the correct technique and started to know your body you can safely increase the weekly workouts up to 3.
Always maintain flawless form and put your ego aside. Remember, we’re here to overload the muscles and produce quality stimulus for further growth, not for counting numbers. So if you struggle to complete the exercises with the prescribed reps, just do the best you can at the moment and work your way up to the desired goals!
- Pull ups to failure (full range of motion, partial reps or negatives), superset with:
- Dips to failure
- Narrow grip inverted rows (palms facing you)* – 2x6-10, superset with:
- Close grip bench dips – 2x6-10
- Jumping squats – 2x6-10, superset with:
- Standing calf raises – 2x10-15 (each leg)
- Hanging knee raises – 2xfailure, superset with:
- Plank – 2xfailure
*Instead of pulling to your chest, try to pull to your forehead in order to maximize biceps involvement.
Equipment: Pull up bar
Time: 3 x 10-15 mins
This workout is a great way to get in shape fast! It requires perfect cardiovascular health, so as a beginner be careful with it and don’t overlook it, by any means!
This routine consists of 4 basic exercises, involving every major muscle in your body. Start by following the exercises in the order listed below with little to no rest in between. After completing one round, rest enough to calm your breathing, and repeat the process as many times as you can until the prescribed 10-15 minutes are over. That’s it! If you’ve done everything right, at the end of the workout you should be lying on the floor, all sweaty and crushed (in a good way, of course). Perform this routine 3 times a week for maximum results.
- 3 Chin up negatives
- 6 Push ups
- 9 Prisoner squats*
- 12 Crunches
* If the idea of a "prison workout" impresses you, check out Convict Conditioning by Paul Wade.
“MEETING THE PULL UP BAR”
Equipment: Pull up bar
Time: 2-3 x 30-40 minutes
Method: Straight sets
Give a quick overview (1-2 sentences) about this workout so that if someone reads it they can immediately decide whether they are interested in it or not.
Perform this workout 2 to 3 times per week on non-consecutive days for as long as you see results. Changing plans without a reason is pointless, so if something works for you, then you should definitely stick to it.
Don’t forget to warm up prior to your workout, and also include some static stretching immediately after finishing it. Rest between sets should be about 60-90 seconds, and up to 2 minutes between exercises.
General warm up
- 10 Arm circles
- 10 Reverse arm circles
- 10 Knee push ups
- 10 Squats
- Bulgarian split squats – 3x5 (each leg)
- Pull up negatives – 3x5
- Dips – 3x5
- Inverted rows (palms facing you) – 3x5-8
- Diamond push ups– 3x5-8
- One legged calf raises – 3x6-10
- Hanging knee raises – 3 x To Failure
Time: 2-3x45-50 minutes
This is an excellent workout that will help you learn that intermediate technique for optimal muscle size and some awesome pumps! Keep in mind that supersets are really exhausting, so don’t hesitate to take an extra day or two for rest.
If you’ve never trained before, you may have a hard time with Supersets at first. That’s perfectly fine! As a beginner you should start investing your time and energy exactly in those things that make you struggle to achieve your goals. Nothing comes easy in life, so make your mind ready to fight!Each superset consists of two exercises, which have to be performed with no rest in between. Rest between each superset could last up to 5 minutes, or the time needed to get your breathing and pulse back to normal – trust me, you might need that much time. In order to accelerate your recovery between sets, you may find stretching pretty useful.Perform this routine no more than 3 times a week, as 2 sessions per 7 days would be more than enough for most people.
60 Seconds Jumping jacks
5-10 Knee push ups
- Wide grip inverted rows (palms facing away from you) - 2 x 6-10, superset with:
- Wide grip push ups – 2 x 6-10
- Close grip inverted rows (palms facing you) – 2 x 6-10, superset with:
- Bench dips – 2 x 6-10
- Alternating step ups – 2 x 6-10 (each leg), superset with:
- One legged deadlifts – 2 x 6-10 (each leg)
- Sit ups – 2 x failure, superset with:
- Leg raises – 2 x failure
*Perform 2 rounds with little to no rest between exercises.
Time: 3 x 20 minutes
This workout is super quick and intensive, and it will help you build your foundation fast. It’s especially beneficial for people with busy schedules, and for those who want to improve their overall endurance.
This routine is based on explosiveness and quick execution, but this doesn’t mean you should ruin your form, in order to finish it as fast as you can. The negative portion of the rep should be slow and under control, while the positive should be as powerful as possible. Perform the exercises in the order listed below, as you rest no more than 30 seconds in between, and take up to 2 minute brakes after each circuit. Do 2-4 rounds, but don’t exceed the recommended 20 minutes per sessions. Perform this workout 3 times a week for maximum results.
- 5 Inverted rows (palms facing away from you)
- 5 Bench dips
- 5 Diamond push ups
- 5 Walking lunges (each leg)
- 5 Burpees
- 5 Mountain climbers (each side)
- Plank to failure
“STRAIGHT SETS WORKOUT”
Time: 2-3 x 30-45 minutes
Method: Straight set
This should be a staple workout in every beginner’s training. Straight sets will give you more strength and growth than any other methods out there, so don’t disrespect them. Although this routine seems too easy at first sight, after you try it you’ll quickly find that it’s really tough!
A good warm up is extremely important, especially for newbies, as their bodies are not used to that type of load, and skipping it may lead to serious injuries. Don’t worry about the “burn” and the “pump”, at least for now, and focus on perfect form first. If you can’t complete the workout with the prescribed reps, try your best and work your way up to it! Rest between sets should be 60-90 seconds, and between exercises – up to 2 minutes.This workout should last approximately 45 minutes. Perform it 2-3 times per week on non-consecutive days, in order to assure proper recovery, by letting at least 48 hours between each session.
General warm up*
- 90 Seconds running in place
- 10 Arm circles
- 10 Reverse arm circles
- 10 Windmills (each side)
- 10 Front to back circles
- Prisoner squats – 3x10
- Push ups – 3x4-8
- Inverted rows (palms facing away from you) – 3x4-8
- Pike push ups – 3x4-8
- Inverted rows (palms facing you) – 3x4-8
- Good mornings – 3x10
- Standing calf raises – 3x10
- Crunches – 3x failure
If you've made it this far in this article, here's a little bonus tip for you:
Bonus Rule #8: Take it Easy
Remember, you’re a beginner, which means you're an untrained person or someone with little to no experience. You’re not supposed to be that strong to perform every single exercise out there. This is real life and it’s absolutely normal.
All calisthenic masters you’ve seen on the internet have years and years of training before they become what they are now. It all takes time.
So be patient, be consistent and learn how to execute movements with perfect form. As always, quality over quantity.
Start with the easier version of an exercise and move on to the next level only after you feel strong enough. Don’t rush it!
(One of the best things about beginner bodyweight workouts is that even if you plan on weight training later, developing foundational bodyweight strength is important. So chisel your form before you try to lift heavy weights and risk an injury.)
Summary for Success with Beginner Bodyweight Workouts
This was a long guide, so below I summarized the most important lessons you should take away:
Avoid analysis paralysis
By far the most important to get across: don’t worry about getting everything perfectly. The point is you work out and do something that makes sense for you and feel yourself get stronger.
By this I mean if I list a workout with 6 reps and you do 5 or 7 the world won’t collapse. Also, if a workout should be repeated 3 times a week and you only have time for 2 it doesn’t mean all is lost.
Apply the basic principles and you should be ok. Worrying too much about every little detail and succumbing to informational overload is worse than making a few small mistakes along the way.
Master the basics first
Being able to do reps of the fundamental bodyweight exercises - squat, push up, pull up, row, lunge, and your abilities to sprint, jump, climb, and crawl - should always be the staple of your routine, no matter what your current level and experience are.
Find the right workout and stick to it
Follow a workout that is just good for your level (not too easy, not too taxing). Pushing yourself harder than you are capable of may cause overtraining, which is the last thing you’d want to happen.
On the other hand, taking it too easy won’t do much for your progress and might be more of a waste of time. Most of the workouts listed above would be perfect for beginners, so chose one that fits you well and go ahead!
Quality trumps quantitiy
Always focus on quality instead of quantity. This way you minimize the risk of injury and maximize strength and muscle growth. It’s impossible to teach yourself the mind muscle connection by performing fast repetitions full of momentum, right?
Did you find this post helpful? If so, please leave a comment below (if you have a question for example) or share it on Facebook or Twitter.

domain: sports


text:
Public liability insurance covers anyone, apart from employees, with whom you interact as part of your business operations such as: people visiting your business. customers. clients.
Can you get in trouble for not having business insurance?
The court’s adopt a very strict stance towards motorists charged with driving without insurance and it is considered a strict liability in that you either had valid insurance at the time of driving or you didn’t. The penalty for this offence is between 6 – 8 penalty points in addition to a fine.
Who requires public liability insurance?
Do I need public liability insurance? You’re not legally required to have public liability insurance, but if you’re a business owner the chances are you’ll need it. Public liability insurance covers your costs if someone else sues your business – and without cover, unexpected legal costs could bankrupt your business.
What is the difference between personal and public liability insurance?
Personal liability insurance covers injury or damage compensation claims made against you by a third party. Public liability insurance is the commercial version of this insurance – it covers compensation costs if someone makes a claim against your business for injury or damage.
What happens if you drive without business insurance?
If the case goes to court, you could face an unlimited fine and even disqualification from driving, which means putting a halt to your business activities. The police also have the power to seize and destroy your van if you’ve driven it without insurance.
Do I need employers liability insurance if I am the only employee?
If you’re a sole trader and work by yourself or only employ close family members, there’s no need to get employers liability insurance, unless a contract requires it. There are other types of cover that you might like to think about as a sole trader, such as public liability and professional indemnity insurance.
What insurance is a legal requirement?
Employer’s liability insurance is the only business insurance that is mandatory (under the Compulsory Insurance Act 1969).
Do I need insurance for an online shop?
That legal requirement comes in the form of employers’ liability insurance. In simple terms, if you have staff, you need it. Even if your staff is just one person (other than you) and even if that person is just helping out from time to time.
What does liability insurance include?
Liability coverage includes property damage and bodily injury coverages. This could include damage to vehicles, a yard, light pole, or other property damaged because of the accident. Other things may include: A rental vehicle while the other person’s car is being repaired.
Can you get one day public liability insurance?
Yes! One day public liability event insurance is one of our most popular policy types. Even if your event is only one day long it is important that you are covered for claims made against you if someone experiences damage to their property, injury or illness attributable to your event.
What happens if you get caught driving without a license and insurance?
Driving without a licence or insurance may seem like minor offences compared with other motoring offences, however, the effects can be far-reaching. You could receive hefty fines, your insurance premiums are likely to increase, and you could even be disqualified from driving in certain circumstances.
Can I drive to work without business insurance?
You don’t need to add Business Use to your insurance if you just use your car to commute to and from one place of work every day. Your commute will usually be covered by a standard Social, Domestic and Pleasure policy, but you should check your certificate and schedule if you are unsure.
What is the fine for driving without a license?
DRIVING WITHOUT A VALID LICENCE OR PERMIT You can’t drive a motor vehicle on a road unless you have a valid driving permit for a motor vehicle of that class (private, hire, heavy T, etc.). The penalty is a fine of TT$500 or 6 months imprisonment.
Do I need employers liability for freelancers?
If you never see the freelancers you work with (because you only work with them ‘virtually’), you don’t need employers’ liability insurance. That’s because you’re not in control of their working environment. Without employers’ liability insurance, you’ll have to pay for any damages/compensation yourself.
Who is exempt from employers liability insurance?
Some businesses are not required to have employers’ liability insurance, including: companies with no employees. family businesses that employ only family members.
What insurance do businesses need?
The only type of business insurance required by law, is employers’ liability insurance. You must have this if you employ staff, even on a casual basis.

domain: economics


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