March 29, 2016 Sam Mugavero

04/01/2016: ABril has arrived! Plank Rows, Push Press, Sprint! No jokes!

50-pound sandbag carry for 100 yards…piece of cake! Jody R. looking strong! 

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! Keep in mind…if you aren’t doing your “Kitchen Ab” work, no other amount of Ab work is going to get you where you want to be! Eat Well, Sleep Well, Move Well!

Workout #92 of 366 (2016)


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


Complete 4 Rounds:

30 seconds Dumbbell Plank Rows, 10 seconds REST

30 seconds Dumbbell Push Press, 10 seconds REST

30 seconds Dumbbell Split Squats (left leg rounds 1&3, right leg rounds 2&4), 10 seconds REST

2 minutes to Run 0.2 miles and recover

Record your weight used and split times for each o.2 mile run.

“AB”-ril Workout #1

Perform after you have completed the warmup or at the conclusion of your workout.

3 Rounds:

40 seconds X-Situps

20 seconds REST