January 2, 2012 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 pushups, 10 squats and 2 Minutes of Plank.


Complete as many rounds as possible in 25 minutes:

10 Burpees

20 Kettlebell Swings           

0.25 mile run


If you haven't already been doing so, start logging each workout you do. Record the workout, the weight used, the time/rounds completed, and any information you might find helpful. For example, let's say you completed 5 rounds today and used a 25 pound kettlebell, but you were feeling kind of sluggish today. WRITE this down! It's important to log your activity. Also, if you encounter a workout in the future with a kettlebell, you can feel in confident in knowing that in this workout you used a 25# kettlebell and completed a total of 100 reps. Maybe next time you can use a 30# kettlebell.

Happy logging!