April 15, 2012 Sam Mugavero


“AB”-ril Workout #16: Perform after you have completed the warmup or at the conclusion of your workout.

60 “Mountain Hoppers” (each leg counts as ½) – Make sure you watch the video! This is a new Smugs movement or at the least, a new name for an old movement. If the “Mountain Hopper” already exists, I couldn’t find it in cyberspace! If you can think of a better name for this exercise post it to comments. My creativity is focused on developing exercise movements, not naming them.


Warmup:   Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 20 Pushups, 20 Squats, 30 lungesteps (15/leg).

Complete as many rounds as possible in 20 minutes:

6 One-Arm Dumbbell Suitcase Deadlifts  (left arm)

6 One-Arm Dumbbell Hang Power Clean(left arm)

6 One-Arm Dumbbell Push Press  (left arm)

6 One-Arm Dumbbell Front Squats     (left arm)

6 One-Arm One Arm Dumbbell Swings (left arm)

Switch Arms and repeat the movements. When you get through all 60 reps (30 right arm and 30 left arm), you have completed one round.

 Keep track of your rounds and the weight of the dumbbell used.

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