April 2, 2012 Sam Mugavero


The “AB”-RIL CHALLENGE began April 1! Today is Day 3…Here are the parameters one more time:

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

2 Rounds:

1 Minute Plank Hold

30 second side plank hold (right)

30 second side plank hold (left)

Rest 30 seconds


Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 10 Squats , 30 Lungesteps.


Buy-in: Run as far as possible in 5 minutes.

Rest 1 minute


Complete as many rounds as possible in 8 minutes:

4 Burpees

20 Squats


Rest 1 minute

Cash-out: Run as far as possible in 5 minutes.

***If the difference in distance covered from the first 5 minute run to the second 5 minute run exceeds 1/10 mile, you OWE 20 Burpees.***

Post your rounds and burpees owed to comments.