Daily RAW: FitRanX WOD, 20/10 & Kettlebells

Greetings RAW Warriors,

Today's routine is from FitRanX HQ for the 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. Push-Up x8
2. Side Plank x8
3. Squat Thrust x8
4. Walking Lunges x8
5. Sit-Ups 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. Fireflies w/ Push-Ups x8
2. Russian Twist x8
3. Army Crawl x8
4. Side Lunges x4 on each side
5. Side Plank Pulse x4 on each side
6. Run in Place w/ High Knees x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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As you know, I'm a pretty big fan of the 20/10 method of training in mini-circuits.  Before this came to be pretty popular, I was doing some of this method on my own with various methodologies: kettlebell exercises, speed & agility drills, jump rope drills, and so forth. I really found it useful with kettlebell power exercises, like the clean, clean & press, and snatches.

If you only used one kettlebell, it was nice to do a 20/10 method with one side at a time, getting 5-8 reps in each 20 second period, then switching arms for the next set.  It keeps the workout on-task and your lower body working like crazy, as your arms get a little rest in-between sets. 

"KettleBolics" is one of my guides that uses the 20/10 method. I included "KettleBolics" in my workout guide for Kindle in "Just The Workouts", alongside my classic barbell program, "Indestructible!" in that guide.  "JTW" is still my #1 overall seller (although "Just Swing It!" is catching up fast!).  You can grab a copy here for your Kindle: http://tinyurl.com/asapjtw
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak