Daily RAW for 4/9/13

Greetings once again, RAW Lifters.

Today's routine is directly from FitRanX's daily bodyweight workout on their Like page on Facebook. Instead of just the Levels 0-2, I will also put the 3-5 Level workout too.

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. Sit-Ups x8
3. X-Body Mountain Climber x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Run in Place 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. Seal Push-Ups x8
2. Sit-Ups x8
3. Army Crawl x8
4. Pistol Squat x8
5. Russian Twist x88
6. Run in Place w/ High Knees x8

For most of these exercises, they are pretty common. The sun gods and seal push-ups are ones I'm not sure on.  Some searches of these exercises have shown me that the sun gods can be done with bands, this is direct from FitRanX:
 http://youtu.be/cqdund9oCss

For the Seal push-ups, I would just do regular push-ups, as I can't find it online yet.
For the Pistol Squats, these are one legged squats, so if you need assistance from straps or a bench to hold onto as you do them, feel free to.

Try one of these two workouts, as they are in the Tabata style format of 20 seconds work, 10 seconds rest x 8 for each exercise. The Levels 3-5 workout is aimed at those who think they are in top condition, just as a warning. If you are new to training, Levels 0-2 are more ideal.

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