January 15, 2015 Sam Mugavero

01/16/2015 – 5 minutes…easy, right?

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

“3×5”

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

8 Dumbbell Push Press

8 Squat Thrust Deadlifts

***Rest 1 minute***

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

8 Dumbbell Thrusters

8 Dumbbell Bent Over Row   

***Rest 2 minutes***

#3: FRIDAY FlAB AWAY

Complete as many rounds as possible in 5 minutes

20 Russian Twists (1/2 rep per side, use 1 DB)

15 Hollow Rocks

10 Mountain Hoppers  (each leg is ½ rep)

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