Daily RAW for 4/17/13

Greetings, its time to get after it once again, RAW Warriors.

Here's today's workout for Wednesday, 4/17/13 -

Deadlifts or Squats: 4 x 5
Bench Press: 4 x 5

All-Star Sit-Ups: 3 x 5 per side

2 Minute Warning: 30 seconds each

Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions

Optional 2MW:
Total Body Extensions
Spiderman Climbs
BW Squats
Mountain Climbers

FitRanX BW Workout of the Day:

Level 0-2

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

1. Diamond Push-Up on Knees x8
2. Bowing Crunches x8
3. Bear Crawl x8
4. Close Stance Bodyweight Squat x8
5. Bicycle Crunches x8
6. Mountain Climber x8

Level 3-5

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

1. Diamond Push-Ups x8
2. Bicycle Crunches x8
3. Bear Crawl x8
4. Single Leg Deadlift x8
5. Plank w/ Alternating Foot Lift x8
6. Squat Thrust x8

Also:  I've just updated some covers to my guides on Kindle over the weekend, after launching my newest guide on Saturday as well: Its called "Just Swing It!", and its my personal journey this past January & February with a 10,000 Kettlebell Swing Challenge.  I decided to turn my log into a workout guide.  It is a short read, but if you are looking for ways to get in 10,000 swings within 1 month, or take an extra step and get 24,000 within 2 months like I did (and lost 18 pounds in the process), then it should be worth 99 cents to you.  :)  See that guide, plus my other ones, at http://tinyurl.com/rkofp for a quick listing of all my guides on Kindle.

On there, you will also find my top-seller "Just The Workouts", its companion "Just The Chart" and of course, the "RABC Manual". 

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