Daily RAW: DDC Update, 20/10 Workout, Finley FitRanX

Greetings RAW Warriors,

I don't have any FitRanX routines for you since Wednesday, nothing has been posted from HQ since then.  In place of that, here is a 20/10 circuit, kettlebell-infused:

2 minutes of 20/10 each exercise

1 Arm Squats: hold the KB on each side, alternating sides every 20/10
1 Arm Jerks: A powerful press with hip explosion to press the kettlebell up. Aim for 4-6 good ones on each side.
Tactical Lunges: a common KB lunge where you lunge back, passing the kettlebell under your front leg in the lowered portion of the lunge. Start with your left arm holding the KB and step back with your left leg. Pass it under your right leg, then stand up. Now, step back with your right leg and pass it under your left leg. Keep repeating this pattern for each 20/10 period.
1 Arm Rows: Like 1-Arm dumbbell rows, only with a kettlebell.
Windmills: do each side equally for each 20/10 period (2 sets per side for the 2 minute time frame).
All-Star Sit-Ups: If you are familiar with this from the RABC Manual, its a half-Turkish get-up.

That's 12 minutes alone.  Do 1 minute of each set to add another 6 minute round of exercises if you want to perform this under 20 minutes total time.

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DDC Update:

This morning I hit the kettlebell cleans once again.  I took off Thursday from all exercise to give the body a full rest day. I also wanted to feel fresh for a heavier load of kettlebell cleans to attempt.

I used the 20/10 format again for 20 minutes this time, attaining 400 reps total with the 35# kettlebell.

A nice thing I've done while doing these workouts, and using the DVD's 20/10 clock as my guide, is I will play my Home Workout Revolution DVD series that I burned from the HWR videos I downloaded from here: http://tinyurl.com/cbhwrevsale  There are 10, 15, and 19 minute workout time frames to use, so if I want to get in 200 reps in for my KB clean workout, I will just play and go along with a 10 minute circuit they do on the DVD. 300? The 15 minute workout. Today I used the 19 minute workout and did 300 in the first 15, then 100 in 4 minutes straight to finish the workout.

What's great about those workouts is that the 20/10 clock is already on there and I don't have to set a timer or keep looking at a stopwatch. I just push play and get going when the timer starts.

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If anyone wants to do the FitRanX program in Finley, I am still offering it locally.  I know summertime is a crazy time to schedule things, but with school starting soon and things getting more on a regular routine, many people will start wanting to return to a regular routine with their fitness workouts. 

Let me know if you want to get started on this new fitness journey: Finley FitRanX is the FIRST FitRanX Gym in North Dakota, so you are a part of being the first FitRanX'ers in the state when you start up with Finley FitRanX sessions!

For more info, check out the Finley FitRanX page on this site, right here:
http://ratsalleybc.blogspot.com/p/fitranx.html

12, 30 minute sessions are only $99 if you want a long-term program.

I may look at offering a Wednesday night option for people looking to add another workout session to their routines, this would be a pretty affordable deal. I'm thinking of just $20 for one month of Wednesday workouts in this type of setting. Let me know if you have an interest in this weekly workout option as well.

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