February 3, 2015 Sam Mugavero

02/06/2015

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

Complete as many rounds as possible in 12 minutes

5 Squat Thrust Deadlifts – to – Walking Dumbbell Lunge Step (Low Carry) (per leg)

10 Dumbbell Thrusters

Run 200 yards

FRIDAY FlAB AWAY

Complete 3 rounds of the following

45 seconds Superman Hold

45 seconds Windshield Wipers (Floor)

30 seconds Rest

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