April 16, 2012 Sam Mugavero


“AB”-ril Workout #17

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

3 Rounds:

1 minute plank hold

10 Kettlebell Windmill  (5/arm)



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

Buy-In: 1 mile run (all out effort)

Rest 2-3 minutes, then…

Complete as many rounds as possible in 10 minutes:

4 Burpees

8 Kettlebell Swings                  

12 Lunge steps (6/leg…need more of a challenge? Hold your KB to your chest and do the lunges)

Record your mile time and the rounds you completed.


***Public Service Announcement ***

Dear Brides to be…this looks like a horrible plan for weight loss. READ.

Instead of spending a few weeks getting your nutrients pumped in through a feeding tube, wouldn’t a better plan be to make a positive, healthy lifestyle change and stick to it? Your husband-to-be will probably jump on board with you and the two of you will live a long, healthy life together. Give it a shot. Need some guidance? Follow the workouts on this website 3 days/week and focus your nutrition on the following simple guidelines:

1. Eat lean meats

2. Eat plenty of vegetables especially the green ones!

3. Eat minimal amounts of starch

4. Eat small amounts of fruit

5. Supplement your snacks with good fats from nuts and seeds.

Enjoy your lifestyle change!