January 13, 2016 Sam Mugavero

01/15/2016: Crawling, Push Press, Single Leg RDL

Boyz in the Hood!

Workout #15 of 366 (2016)

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

#1:  Complete as many rounds as possible in 5 minutes

20-meter Crawl (any style – click link for a video of variations)

10 Dumbbell Push Press

***Rest 1 minute***

#2:  Complete as many rounds as possible in 5 minutes

8 Single Leg Romanian Deadlift (left leg)

8 Single Leg Romanian Deadlift (right leg)

8 Dumbbell Bent Over Row   

8 Squat Thrusts

***Rest 1 minute***

#3: FRIDAY FlAB AWAY:

Complete as many rounds as possible in 5 minutes

20 Russian Twists  (each side is ½ rep; use 1 DB)

15 Situps

10 Mountain Hoppers  (each leg is ½ rep)

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