January 27, 2015 Sam Mugavero

01/30/2015

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Dumbbells

Complete as many rounds of the following as possible in 14 minutes

10 Dumbbell Plank Rows (10/arm)

15 Box Jumps  or Box Step-Ups

10 Dumbbell Push Press

Sprint 100 yards

FRIDAY FlAB AWAY!

Complete 11-9-7-5-3-1 reps of

Russian Twists (Use 1 DB, each side = ½ rep)

Hollow Rocks

Flutter Kicks (each foot = ½ rep)

Have a great weekend!