January 5, 2012 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 5 slow squats (hold at the bottom for a 5 count then drive through your heels and return to the top), 10 Pushups, and 30 Jumping Jacks.


Complete 3 Rounds as quickly as possible

Run 0.5 miles (~800 meters)

20 Goblet Squats w/KB

20 Kettlebell Swings

20 Sit-ups        

Try to keep this workout in the 16-24 minute range. Pick a weight that you can manage, but DO NOT pick a weight too light to provide a challenge! Have fun!

Comments (5)

  1. croames80


    21 minutes.  I enjoyed this one quite a bit…but not so much that I didn't hate it a little while I was doing it.

  2. kathy.massengale

    I am sore!!!  Have a good

    I am sore!!!  Have a good weekend!


    • Smugs

      Nice Work!

      Roames, Kmass – Nice job on this workout. It was a tough one!

  3. ewingkd

    Friday’s workout on Saturday

    Of course I am a day late because I tried to skip this workout yesterday because of the 800m (my least favorite) but I decided this morning I would not "run" from the 800!

    25 mins and 30 seconds.