April 20, 2012 Sam Mugavero

04/21/2012

“AB”-ril Workout #21: Perform after you have completed the warmup or at the conclusion of your workout.

6 minutes Tabata Sit-ups  and Hollow Rocks  alternate between the two exercises each interval. The Tabata Protocol is 20 seconds of work, followed by 10 seconds of rest.

SATURDAY WORKOUT

Warmup:   Run/Jump Rope for 2-3 minutes. Perform  Dynamic Stretching  followed by 10 Pushups, 20 Squats, 30 lunge steps (15/leg).

Interval Training/Running – During each running period, run as fast as possible. During your rest periods, rest!

Run 1 minute, Rest 1 minute

Run 1 minute, Rest 50 seconds

Run 1 minute, Rest 40 seconds

Run 1 minute, Rest 30 seconds

Run 1 minute, Rest 20 seconds

Run 1 minute, Rest 10 seconds

Run 1 minute, Rest 20 seconds

Run 1 minute, Rest 30 seconds

Run 1 minute, Rest 40 seconds

Run 1 minute, Rest 50 seconds

Run 1 minute, DONE!