March 31, 2013 Sam Mugavero

04/01/2013 – No foolin’!


The “AB”-RIL CHALLENGE begins today! Each day throughout the month of April, there will be a short core strengthening workout to be performed before or after the regular workout. The workout will change daily. The goal is to employ a variety of movements aimed at working our abdominal and lumbar regions to help generate a stronger, leaner and healthier midsection. As an added bonus, you might end up looking pretty hot in your swimsuit too!

“AB”-ril Workout #1: Perform after you have completed the warmup or at the conclusion of your workout.

1 minute Plank                                                


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 10 one-footed lateral hops (each foot).

“High volume and lots of running!”

Complete as many reps/rounds as possible in 17 minutes (if you complete the sequence before time is called, start back at the top and repeat)

25 Burpees

Run 0.2 miles

50 Dumbbell Hang Power Clean and Press (push press or push jerk can be performed in place of strict press)

75 Situps

Run 0.4 miles

50 Dumbbell Front Squats

75Leg Lifts (*BONUS: fully extend and hold 1 or both DBs above your chest)

Run 0.2 miles

10 Hatemakers

Post your reps/rounds to comments.