February 2, 2014 admin

02/05/2014

WEDNESDAY WORKOUT 

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED:  Dumbbells

As quickly as possible,

Run 0.25 miles

Then,

Complete 4-8-12-16-12-8-4 reps of

Dumbbell Plank Rows (alternate arms, each arm is 1 rep)

Dumbbell Push Press

Overhead Lungesteps (each leg is 1 rep; use one or both DBs fully extended overhead.)

Then,

Run 0.25 miles

Record your time.

“Flexuary” Stretch and Mobility Challenge – Day #5:

Shoulder Mobility

Spend 5 minutes working on your shoulder mobility. If you need some ideas, check out this video for a tutorial on using the lacrosse ball to improve shoulder mobility.