Daily RAW: FitRanX Routine

Greetings RAW Warriors,

It was a wild day yesterday for me, as I had about 4.5 hours of driving, mixed in with a 7 hour track meet...plus an appointment in the morning that was an hour long.  But I still found time for working out!  I used the power of 20-10 intervals to my advantage and got in a 16 minute routine early in the morning. The 20-10 style of Tabata's really pays off, and I am glad I will be starting the FitRanX programs soon, which takes advantage of the Tabata protocol method to a T.

Speaking of which, here is today's FitRanX Routine:

Level 0-2

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

1. Body Weight Squat x8
2. Penguin Crunch x8
3. X-Body Mountain Climber x8
4. Reverse Lunge x4 on each side
5. Bicycle Crunches x8
6. Skater Hops x8

Level 3-5

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

1. Alternating Reverse Lunges x8
2. Plank w/ Alternating Foot Lift x8
3. Frog Leap and Squat Thrust x8
4. Close Grip Push-Up x8
5. Bicycle Crunches x8
6. Side to Side Jump x8
Want more intervals?  Here's a quick 12 minute one:

BW Squats: 4 rounds of 20-10
Push-Ups: 4 rounds
Stationary Lunges: 4 rounds, switch stance each round
Band Rows: 4 rounds
Band Lunge & Press: 4 rounds - Lunge first, then do a chest press with the band
Leg Lifts or a Hanging Knee Raise: 4 rounds

When in doubt, pick an exercise for each of the following: Squat, Push, Lunge, Pull, Bend, Twist. Do 2 minute rounds of 20-10 for each.  Bodyweight exercises & band exercises with a door attachment work great for this.  If I am in a time crunch or need like I was yesterday, I needed a short, brief workout to fit in my morning. The 20-10 style keeps it simple, focused, short, and to the point.

Keep that in mind the next time you need a solid workout in a short time frame.

For the greatest collection on the internet for 20-10 workouts, you should really invest in the Home Workout Revolution package. Check it out at http://tinyurl.com/cbhwrevsale

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