May 29, 2017 admin

05/29/2017: Memorial Day

Workout #149 of 365 (2017)

If you’re coming to the Smugs Fitness Lab to do the workout today, we will begin promptly at 9:00 with a short warmup and explanation of the workout. Bring a kettlebell if you have one! See you then!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.


Complete the following

Run 0.25, 0.5, or 1 mile

250 Kettlebell Swings

150 Reverse Lunge Steps

50 Burpees

Run 0.25, 0.5, or 1 mile

***Break up the reps/exercises anyway you like, BUT…you must start with the run and end with the run.

Record the weight of your kettlebell and your time.