February 12, 2012 Sam Mugavero

02/13/2012

MONDAY WORKOUT

Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 10 situps, 20 Jumping Jacks, and a 1-minute plank hold.

Workout:  All movements will be performed with ONE ARM at a time. After completing all reps and movements with one arm, you will switch arms and storm through the movements again. Rinse and repeat.

Complete as many rounds as possible in 20 minutes:

9 Dumbbell Suitcase Deadlifts, Right Arm

7 One Arm Dumbbell Swings, Right Arm

5 Dumbbell Thrusters, Right Arm

3 One Arm Dumbbell Overhead Squats, Right Arm

Switch Arms (rest if needed)

9 Dumbbell Suitcase Deadlifts, Left Arm

7 One Arm Dumbbell Swings, Left Arm

5 Dumbbell Thrusters, Left Arm

3 One Arm Dumbbell Overhead Squats, Left Arm

Switch Arms (rest if needed)

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