April 9, 2012 Sam Mugavero


“AB”-ril Workout #10: Perform after you have completed the warmup or at the conclusion of your workout.

30 Bird Dogs (hold 4 seconds/side, each side counts as 1 rep)

30 Dead Bugs (each side counts as ½ rep)


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


Complete 3 rounds of the following:

1 Minute MAX Rep Hot Potato Squats(use Dumbbell)

1 Minute MAX Rep Dumbbell Push Press

1 Minute MAX Rep Box Jumps

1 Minute MAX Rep Dips

1 Minute REST

Keep a running count of your reps. Don’t forget to count!