Daily RAW: 5/14/13

Greetings RAW Warriors,

Just a quick post today for the Daily RAW, here are some FitRanX routines to get you going in the right direction:

BODY WEIGHT 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 Crunch 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-Up 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
Here's a quick KB Swing routine as well:

10 swings per arm, doing 40 total, every 2 minutes.  This will give you 400 swings in 20 minutes time. Go light if you are new to KB swings, go a little moderate if you have some experience. Even a 10 minute routine of this every-2-minutes format gives you 200 swings in.

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