Daily RAW for 4/23

Greetings RAW Warriors,

Today is an interval day, which is perfect for the 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. Sun Gods x8
2. Superman x8
3. Bear Crawl x8
4. Calf Jumps x8
5. Plank x8
6. Total Body Extension x8

Level 3-5

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

1. Single Leg Bridge x4 on each side
2. Kneeling Heel Touches x8
3. Mountain Climbers x8
4. Pistol Squat x8
5. Lying Hip Raises x8
6. Single Leg Burpee x4 on each side

As another option, I give you a basic kettlebell swing routine:

Alternating KB Swings:
Do 10/arm continuously up to 100.  10 left, 10 right, 10 left, 10 right, etc.
This may take around 2:40 in time to do.
Rest 1:20, or until 4 minutes comes up on your watch.
Repeat another 10/arm to 100 set, resting until another 4 minutes is up (8 minute mark).
Go for one more round if you feel you can handle it, and get in another 100.
This gives you a 300 rep workout in under 12 minutes of time.

If that sounds too intense for you, do 10 per arm for only 20 reps per set, and get 100 within 5 minutes of time this way, going at the top of each minute.  Now it becomes a 15 minute workout.

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