Daily RAW: JSI Swings Challenge WO #4, FitRanX

Greetings RAW Warriors,

Let's get rolling right away with today's FitRanX Bodyweight Workout of the Day from FitRanX HQ:

Level 0-3

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

1. Run in Place x8
2. Leg Lifts x8
3. Mountain Climbers x8
4. Reverse Lunge x4 on each side
5. Bowing Crunches x8
6. Seal 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. Run in Place x8
2. Weighted Leg Lifts x8
3. Spiderman Push-Ups x8
4. Jumping Lunges x8
5. Cross Body Crunch x8
6. Skater Hops x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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Today's JSI 5,000 Swings Challenge workout is #4 in the series. We're going to split up our daily goal of 400 into 2, 200 Swings sections.

First 200:
20 per minute x 10 minutes = that will get you to 200 pretty easy.

Last 200:
40 every 2 minutes x 5 rounds = change hands every 10 reps for every 40 rep round.

This is still just a 20 minute workout to do in the end.

Go lighter in the 40 every 2 minutes section if you are new to kettlebell swings, it may go easier for you if 20/minute still gets you a little tired.

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Grab a copy of "Just Swing It!" here for your Kindle, if you haven't done so already: http://tinyurl.com/jsiasap   Its also available as a quick link button up above.

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