Daily RAW: 6/11 FitRanX Workout, SPARTA Routines

Greetings RAW Warriors,

Here's today's BW FitRanX Routine for 6/11 -

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 Dips x8
2. Penguin Crunch x8
3. Burpee x8
4. Stationary Lunges x4 on each side
5. Side Plank x4 on each side
6. Side to Side Jumps 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. Seal Push-Ups x8
2. Crunch w/ Leg Lift x8
3. Burpee x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Mountain Climbers x8

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

I'm putting the touches on the SPARTA FitRanX routines I will be taking a local VB team through this summer for the case study.  I still have room for trainees of JH/HS age in Finley at the Finley Wellness Center.  Let me know what times will work best for you.  Evenings are the best for me.

The SPARTA FitRanX routines are primarily based on the Tabata protocol style of 20 seconds work, 10 seconds rest x 8 times. There are some minor changes in some workouts but the format & style are still at its core. It is one of the most efficient workout methods I have seen when training athletes.

Give me a call at 701-361-3101 or text me if you have interest in the SPARTA FitRanX case study.  I am also taking individual clients for the fitness portion of Finley FitRanX. Give me a holler if you want to get going on that as well.

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