January 9, 2014 Sam Mugavero

01/10/2014

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: Dumbbells

Complete as many rounds as possible in 16 minutes

Run 0.2 miles

18 Dumbbell Plank Rows (9/arm)

12 Dumbbell Hang Power Clean and Press

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. 

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