February 8, 2014 admin

02/10/2014

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 5 Pushups, 10 Squats, 10 Good Mornings and 15 Jumping Jacks.

EQUIPMENT NEEDED:  None

5-4-3-2-1 Test

#5: Cover as much ground (running, walking, crawling) as possible in 5 minutes

**Rest 2 minutes**

#4: Complete as many rounds of the following as possible in 4 minutes

5 Star Jumps

5 Close Grip Pushups

5 Mountain Climbers    (each leg is ½ rep)

**Rest 90 seconds**

#3: Cover as much ground performing Walking Lunge Steps as possible in 3 minutes.

**Rest 1 minute**

#2: Complete as many Situps as possible in 2 minutes.

**Rest 30 seconds**

#1: Complete as many Burpees as possible in 1 minute.

DONE!

Record your totals for each segment.

“Flexuary” Stretch and Mobility Challenge – Day #10:

Lower Back (Lumbar Spine)

Spend 3-5 minutes releasing some of the tightness/tension in your lower back. You can try STRETCHING or try some of the techniques for release using a tennis ball