April 16, 2014 Sam Mugavero

04/17/2014

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, 10 Good Mornings and 15 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell, Jump Rope

#1:  Complete as many reps as possible in 5 minutes

4 Goblet Squats

2 One Arm Kettlebell Press (each arm)

***Rest 1 minute***

#2:  Complete as many rounds as possible in 9 minutes

15 Kettlebell Heartbeats

15 Kettlebell Ballistic Hand Picks

15 Kettlebell Skull Crusher

45 Jump Rope Skips

Record your rounds.

AB-ril Challenge #17

3 Sets (use KB for the weight)

15 Weighted Side Bends (left)

15 Weighted Side Bends (right)