Daily RAW: New KB Challenge - KBXL

Greetings RAW Warriors,

Today's Daily Rats Alley Workouts are:

A FitRanx all-levels workout,

And an update on my new KB challenge, "KBXL".

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FitRanX BW Workout of the Day from FitRanX HQ -

ALL Levels

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


1. Body Weight Dips x 8
2. Bicycle Crunches x 8
3. Squat Thrust x 8
4. Jumping Lunges x 4 on each side
5. Crunch w/ Leg Lift x 8
6. Sprints x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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New KB Challenge -

For the next 3 months, approximately 90 days, 12-13 weeks worth of time, I am tackling a new kettlebell swing challenge that I'm calling "KBXL", Kettlebell XL.

Its an extra long challenge over 3 months, and its something I have planned and plotted out with specific volume fluctuations throughout 3 week phases. I am not doing Swings every day, but rather doing more specific, volume-specific workouts that are spaced out over 12 workouts in all.

Without going into a huge amount of detail, I typically will do 4 workouts a week. I started the week following a Mon-Tues, Thurs & Sat pattern of workouts.  So far this week, I've done about 1600 swings total in the week. My first 3 weeks have a low volume goal, but I'm going with a heavier KB than I used in the JSI challenge I did in Jan/Feb.

On my off days between these workouts, I am doing some bodyweight routines from Craig Ballantyne's Home Workout Revolution series.  This series has been of more value to me than any other programs I've bought.  I love how the workouts are short & concise and aren't in the mode of 'beating the hell out of you' as some workouts tend to be on DVD.  What's really nice about HWR is that you can instantly download the videos, then burn your own DVD's with your selection of the workouts.  I have about 8 of them on one DVD to pick & choose from, plus other DVD's of the other 4 and 6 minute circuits that are developed as a part of the entire program.

Check out Craig's workouts here: http://tinyurl.com/cbhwrevsale

For the basics of a 10,000 KB Swings Challenge and how I ended up making it a 2 month, 24,000 swing journey, check out my #1 seller at OFP, "Just Swing It!", at http://occupyfirstplace.com

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