January 9, 2014 Sam Mugavero

01/17/2014

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: Kettlebell

“3×5”

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

2 Turkish Getups

5 Burpees      

***Rest 1 minute***

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

4 Jumping Squats

8 Mountain Climbers    (each leg is ½ rep)

***Rest 1 minute***

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

6 Overhead Lungesteps (use KB – 1 arm or 2 arm)

12 Russian Kettlebell Swings

FRIDAY FlAB AWAY

2-Minute SitupsTest! How many can you do?

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