Daily RAW: 7/2/13 - JSI Swings, FitRanX

Greetings RAW Warriors,

Here's another round of a FitRanX BW routine, plus another Swings workout for the July "JSI" 5,000 Swing Challenge.

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FitRanX BW 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. Prisoner Squats x8
2. Leg Thrust x8
3. Frog Leap x8
4. Off Set Push-Ups x8
5. Crunches x8
6. Jumping Jacks 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. Prisoner Squats x8
2. Body Saw x8
3. Frog Leap and Squat Thrust x8
4. Off Set Push-Ups x8
5. Elevated Knee Tucks x8
6. X-Body Mountain Climber x8


Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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The JSI 5,000 Swing Challenge workout of the day calls for 500 Swings.  If you can't quite get 500, aim for 300 today and 200 tomorrow.

Ways to get in your 500: 

100 every 5 minutes will get the workout done in under 25 minutes of time.

50 every 3 minutes will get things finished in about 30 minutes time.

You could still do the 20/minute route and get it done in 25 minutes, too.

20/minute would get 300 done in 15 minutes, with a brief 10 minute round to finish out 200 the next day.

If you have an assortment of kettlebells and want to switch weights, go heavier at first and then go lighter. 

You could try light to heavy if you are more advanced and want to build into the routine.

All in all, aim for 500 or split the routine up in 300/200 over 2 days.

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Want more insight on the 5,000 Swing Challenge for July? See how I got in 24,000 over 2 months this past January & February at http://tinyurl.com/jsiasap

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