April 5, 2016 Sam Mugavero

04/06/2016: Dumbbell Workout + Sprinting AB work!

Workout #97 of 366 (2016)   

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  Dumbbells

Complete 4 Rounds of the following

45 seconds Dumbbell Bent Over Row, 15 seconds REST

45 seconds Dumbbell Shoulder Press, 15 seconds REST

45 seconds Dumbbell Split Squats (alternate legs each round), 15 seconds REST

45 seconds Dumbbell Windmills (alternate sides each round),15 seconds REST

Record the weight of your dumbbells.

“AB”-ril Workout #6

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

Complete as many rounds as possible in 5 minutes

Sprint 50 yards

8 Russian Twists (per side, use 1 DB)