February 3, 2014 admin

02/07/2014

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

Complete as many rounds as possible in 16 minutes

Run 0.2 miles

30 Russian Kettlebell Swings

20 Lateral Jumps (over KB)

10 Burpees    

FRIDAY FlAB AWAY

3 Rounds:

30 seconds Hollow Rocks

30 seconds Flutter Kicks

30 seconds Rest

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

“Flexuary” Stretch and Mobility Challenge – Day #7:

Quads

Using a foam roller or lacrosse ball, spend 3-5 minutes rolling your soft tissue. Here’s a short video  (30 seconds) for how to roll the quads with a foam roller