Daily RAW: 5/29's Workout, Just Swing It, & Track Attacks

Greetings RAW Warriors,

Today's workout is just the bodyweight workout of the day from FitRanx, then I have a little bit on my Just Swing It guide and also, Track Attacks.

FitRanX Workout of the Day:

BODY WEIGHT WORKOUT OF THE DAY:

Level 0-3

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

1. Body Weight Squat x8
2. Penguin Crunch x8
3. X-Body Mountain Climber x8
4. Reverse Lunges x4 on each side
5. Bicycle Crunches x8
6. Skater Hops x8

Level 4-6

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

1. Alternating Reverse Lunges x8
2. Plank w/Alternating Foot Lift x8
3. Frog Leap and Squat Thrust x8
4. Close Grip Push-Up x8
5. Bicycle Crunches x8
6. Side to Side Jump x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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"Just Swing It!" continues to help more people out by the day.  Just this weekend, I discussed it with a friend of mine, after she read my other guides and wanted to get into using kettlebells.  In general, most females and young athletes in the JH age range could start with basic kettlebell swings using a 15# to 20# kettlebell.  The more experience you have with working out, I would lean towards a 20# or 25# one.  When KB's first came out, you basically had to order them online, and get a funny look from the UPS guy when he dropped it off, asking you, "So, what's so heavy in that little box?" Now, you can get them and find them anywhere from Target, Wal-Mart, K-Mart, Sears, and most large sporting goods stores carry them. Scheels, a popular one up here in the Midwest, carries a lot of them.

For guys, 25# to 35# is good to start with as well, based on your fitness experience. If you at least buy a lighter one, you can purchase a heavier one later, and still have an extra KB around if you get into doing more exercises with them. For SWING purposes only, I am recommending these weights.  HS athletes can also handle 25# KB's to 35# KB's pretty well. 

Kettlebolics, one of the guides in my "Just The Workouts" Kindle guide, goes into the basics of the KB swing and also more power exercises, like the High Pull, Clean, Clean & Press, and Snatch exercises.  Just Swing It! is a guide that just focuses on SWINGS only.  A lot of Swings. Thousands of Swings.  10,000 in a month, or even 24,000 in two months such as I detailed in the program. I'm not saying you have to do the workouts to the letter, but its a guide on how to divvy up the big number of 10,000 into smaller bites over 30 days.  The old saying of "How do you eat an elephant? In small bites." comes true with this challenge. If you are already into high level KB exercises, JTW is up your alley. If starting out with Swings is your thing as a way to get started, JSI is your choice.

Grab both guides for under $2, just 99 cents each, at http://tinyurl.com/rkofp

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Track Attacks:  I'm a big fan of track workouts, having done plenty of them with my teams and also for myself.  They are the most efficient way to train for speed, high intensity, and for fat-burning as well. 

The concept of "finishers", such as the ones detailed in my "No More Crushers!" guide and RABC Manual, also has a place in Track workouts.  I'm thinking of creating a guide of these track workout-enders.  I already have some track workout guides as a part of my OFP series and Blue Ribbons series.  I think another one is due to tackle the question..."How do I end my track workout on a solid note?"  As a track & XC coach, I have done plenty of practice ending efforts with sprints and other methods to use, to put the finishing touch on the athletes I coached.  Be ready for a guide coming soon that details these methods.

Today's little "Track Attack" for me?  A simple 400m effort.  My overall workout was 200m at race pace or faster, every 90 seconds, x 8 times (12 minutes), then 300m in 1 minute, rest 1 minute, x 4 (8 minutes) and finally, the finisher, 400m in 1:20, 20s average every 100m.  It always feels great to end on an '80'.
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak