Daily RAW: 5/11/13 & a track workout...around the block?

Greetings, RAW Warriors,

Here is today's FitRanX bodyweight workout of the day for you:

Level 0-2

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

1. Push-Up or Kneeling Push-Up x8
2. Plank x8
3. Squat Thrust x8
4. Overhead Towel Squat x8
5. Crunches 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. Push-Up x8
2. Plank w/ Alternating Foot Lift x8
3. Jump Squat w/ Knee Tucks x8
4. Bear Crawl x8
5. Russian Twist x8
6. Curtsy Lunge x8

RABC Intervals:  Hit the track, or run around the block today.  An average block, all the way around, is slightly more than 400m, roughly 410m I have seen on my GPS watch when I measure it for our track routines.  We sometimes practice at our school in Finley were there is a track, and other times we practice in Hope were there is a loose remnant of a track around the field, but its easier to go around the block next to the school. 

For a track routine, jog 3 block lengths easy, then go 1 block length hard, doing this continually for 4 times around the block.  I call this one the "3 & 1" where you go 300m easy and 100m at around a race pace feel.  If you run 5K's, go a little faster, such as what you would do for a 1 mile time trial.

I know in-place interval routines are nice in most situations, but TRACK~! workouts really can trim you up fast, and boost your fitness levels up as well.  Think about adding 1-2 running workouts with intervals if you need a great change in your fitness training.

Notes:  I'm having a Freebie Weekend for 2 of my Kindle guides this weekend: "Just The Workouts" and "No More Crushers!" will be free for a limited time, Saturday & Sunday only.  Grab them here, and check out a few more guides to purchase if you wish, at http://tinyurl.com/rkofp

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