Daily RAW for 4/19/13 & Finley FitRanX Update

Greetings RAW Warriors,

Today's workout is the optional one for Friday's, as well as the FitRanX routine.

Daily RAW - 4/19/13

Deadlifts: 4 x 5
Bench Press: 4 x 5

KB Swings: 5 sets of 60 seconds each

3 Minute Warning: 20 seconds work, 10s rest each exercise
Push-Ups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges

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. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks x8
6. Jumping Jacks x8

Level 3-5

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

1. Single Leg Squat x4 on each side
2. Crunch and Flutter Kick x8
3. Single Leg Hop x4 on each side
4. Spiderman Push-Ups x8
5. Plank Walk Ups x8
6. Single Leg Burpee x4 on each side

I'm less than 50 days away now until the programs start up for Finley FitRanX this summer.  If you are anxious to start out, and want to tackle on this exciting new program on your own, my MXT package of Multimedia Cross-Training can help you get started.

MXT delivers the FitRanX protocols to you (different than just the bodyweight ones I provide here, which come straight from FitRanX daily over their Facebook page).  The more in-depth workouts like Alpha, Bravo, Charlie, & others use weight, bands, kettlebells, and other tools to help prepare you more and specific for the fitness level ranking tests. 

MXT is $39/month if you want to start.  Testing for the ranking levels is free when you feel ready, and when I think you are ready for the testing to occur.  If you feel you are in great shape already, you can test out with me for the Level 1 test (I'm already there, and wear my white band proudly).

Contact me over email at asaptrainer1@gmail.com if you have a serious interest.  That email will also be your main contact point of email for me with your consulting with me.  I also can text you, talk to you with a phone appointment, and also do Skype if you want more of a live, face to face reaction with me on video.  

I am really invested into getting FitRanx to people of all fitness levels, no matter where they are.  MXT is just one more option to help people, on top of the plans I have to conduct training at the Finley Wellness Center.

Are you ready to Level Up yet?

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