March 31, 2014 Sam Mugavero

04/01/2014 – Don’t be an April Fool.

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!


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


Complete the following.

#1:  "The Ladder”

In 8 minutes, climb as far up the ladder as you can.

Rung #1: 3 Russian Kettlebell Swings, 1 Goblet Squat

Rung #2: 6 Russian Kettlebell Swings, 2 Goblet Squats

*Add 3 reps to the Russian Kettlebell Swings and 1 rep to the Goblet Squats with each subsequent rung.

***Rest 2 minutes then perform #2***

#2: Complete 2 rounds of the following

1 minute Kettlebell Split Squat(left side)

1 minute Kettlebell Ballistic Hand Picks

1 minute Kettlebell Split Squat(right side)

Record your rounds.

“AB”-ril Workout #1

2 Rounds:

1 minute Plank

Rest 30 seconds