11/03/2017: Dumbbells and Friday Flab Away!

Quadruplets! Amazingly strong ladies rocking their Smugs Fitness gear down at Woodward Academy!

Workout #304 of 365 (2017)

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED: Dumbbells

#1: Cover as much ground as possible in 3 minutes. You can Run, Crawl, Jump, Skip, Cartwheel, Roll, Walk…you pick!

#2: Complete 7 Rounds of the following

30 seconds Dumbbell Romanian Deadlift

30 seconds Dumbbell Bent Over Row

30 seconds Dumbbell Thrusters

30 seconds REST

#3: Cover as much ground as possible in 90 seconds using a different method from in #1.

FRIDAY FlAB AWAY:

Complete 3 rounds of the following

40 seconds Leg Drops, 20 seconds REST

Record your results.

Workout Date: 
Friday, November 3, 2017