09/14/2018: Friday Fun!

Workout #257 of 366 (2016)

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups,10 Squats, and MAX time Plank hold.

EQUIPMENT NEEDED: Kettlebell or None

Set the clock for 17 minutes.

Run 0.25 miles, then…

Complete as many rounds as possible of the following in the time between when you finish the run up through the 14th minute.

25 Russian Kettlebell Swings or Glute Bridges(add band if you have one)

20 Speed Skaters

15 Squats

10 Split Jumps  (5/leg)

5 Clapping Pushups

then…At the conclusion of the 14th minute…RUN!

Cover as much ground as possible in the remaining 3 minutes.

FRIDAY FlAB AWAY!

2 Rounds:

40 seconds Traveling Plank, 20 seconds REST

40 seconds Hollow Body Hold, 20 seconds REST 

Workout Date: 
Friday, September 14, 2018