Monday, May 20, 2013

Daily RAW: 5/21/13 -FitRanX & a HWR Workout

Greetings RAW Warriors,

Here's today's Daily RAW: FitRanX style first, then another visit to the 20/10 style via the Home Workout Revolution series.

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. Sun Gods x8
2. Supermans x8
3. Bear Crawl x8
4. Calf Jumps x8
5. Planks 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 x8
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

Since I have no more track practice as a coach, I am back to my own workouts again. Today was a choice from the Home Workout Revolution series from Craig Ballantyne, at http://tinyurl.com/cbhwrevsale  The HWR workouts are also done in 20/10 Tabata type formats, but in 2, 3, or 4 minute rounds.  Some workouts are 10 minutes, some are 19, some 15, some 18, etc.

Today's routine went like this:
Jumping Jacks x 8 rounds
Band Rows x 4 rounds
Spiderman Push-Ups x 4 rounds
BW Squats x 8 rounds
Planks x 8 rounds
Jumping Jacks x 6 rounds

A 19-minute workout in all.  Only equipment I needed was my band for Band Rows.

Take a look at these instantly downloadable workouts (I downloaded a ton and put them on my own blank DVD's for easier viewing in my workout room), plus workout guides to guide you through it all, right here: http://tinyurl.com/cbhwrevsale

If you desire a challenge, try the 10,000 Swing one (which I turned into 24,000 Swings over 2 months) in Just Swing It!, located here for your Kindle reader:  http://tinyurl.com/rkofp

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

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