January 6, 2015 Sam Mugavero

01/09/2015

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED: None.

Complete as many rounds as possible in 12 minutes

12 Pike Pushups

21 Box Jumps  or  Box Step-Ups

12 Side Lunges

FRIDAY FlAB AWAY

3 Rounds:

30 seconds Plank Jacks

30 seconds Plank

30 seconds Rest

Record your results. Logging your workouts is important so you can track progress.