March 1, 2015 Sam Mugavero

03/04/2015

WEDNESDAY 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 or None.

Choose workout A or Workout B.

Workout A: Complete 5 rounds of the following 3-minute workout. Rest 1 minute between rounds.

30 seconds Prone Scapular Retraction

30 seconds Dive Bomber Pushups

30 seconds Jumping Squats

30 seconds Walking Lunge Steps    

30 seconds Squat Thrusts

30 seconds V-ups

OR

Workout B: Complete 5 rounds of the following 3-minute workout. Rest 1 minute between rounds.

30 seconds Dumbbell Bent Over Row

30 seconds Dumbbell Shoulder Press  or  Dumbbell Push Press

30 seconds Dumbbell Front Squat

30 seconds Walking Dumbbell Lunge Step (Low Carry)

30 seconds Squat Thrust Deadlifts

30 seconds Dumbbell Weighted Situp

Record your average reps/round.