April 23, 2012 Sam Mugavero


“AB”-ril Workout #24: Perform after you have completed the warmup or at the conclusion of your workout.

2 minutes of Ab Bicycles(each leg counts a ½ rep)


Warmup:   Run/Jump Rope for 2-3 minutes. Perform  Dynamic Stretching  followed by 10 Pushups, 15 Squats, 30’ Broad Jumps.

Today’s workout was inspired by the Kettlebell gurus at BTB Fitness, Chantel and Maureen. The workout will use the Tabata Protocol (20 seconds work, 10 seconds rest) and consists of completing 4 couplets alternating between the movements in each couplet for 4 minutes. During the work interval, you are going for MAX reps. Rest 1 minute after completing a couplet. If the movement only involves 1-arm, alternate Left, other movement, Right, other movement.

Couplet #1:

Burpee to Sumo Deadlift High Pull(do NOT perform a pushup with the burpee)

Weighted Sit-ups  (hold kettlebell to chest)

Couplet #2:

1-arm Kettlebell Swings  (Russian Swings – stop at shoulder height)

Kettlebell Halo with Ribbon

Couplet #3:

1-arm Kettlebell High Pull

Kettlebell Skull Crusher

Couplet #4:

Goblet Squats   w/ Kettlebell

Kettlebell Snatch

Well…what did you think? Post to comments.