January 8, 2012 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 5 Jump Squats, 10 Situps, 15 Dips, 20 Lunge steps (total).

Workout:   The following workout is to be performed using the Tabata Protocol. The Tabata Protocal is a form of interval training using a 20 second work interval, followed by a 10 second rest interval. To complete this workout you will perform the exercises and required reps below, in order, before moving on to the next exercise. You may not move on to the next exercise until you have completed all reps of the exercise you are currently performing.

75 Kettlebell Swings           

50 Goblet Squats

25 Burpees

0.5 mile run (note: you may not advance forward during the 10 second rest intervals)

Ideally, this workout will be completed within 15-20 minutes. If you get finished and are thirsty for more, complete 8 rounds of Tabata Plank Holds. (20 seconds of plank, 10 seconds of rest for 4 minutes)