April 26, 2012 Sam Mugavero

04/27/2012

“AB”-ril Workout #27: Perform after you have completed the warmup or at the conclusion of your workout.

3 Rounds:

20 Glute Bridges (hold for 2 seconds each rep)

40 Mountain Hoppers(each side is 1 rep)

FRIDAY WORKOUT

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

Each minute on the minute you will perform 5 Pushupsand 10 Squats. In the time remaining in each minute, perform Kettlebell Swings  until you achieve a total of 75 Kettlebell Swings. Keep a running tally of your swings. Each minute, you must complete AT LEAST the required 5 Pushups and 10 Squats. If you fail to achieve the Pushups and Squats in any 1- minute interval, you are assessed a 10 Burpees penalty to be completed after the workout. Feeling strong? Go for 100 Kettlebell Swings, instead of 75. Make sure you choose a weight that will challenge you for the swings.

Post the time it took you to complete this workout and any penalty that was assessed.

Comment (1)

  1. kathy.massengale

    WOW

    I went hard for 10 min and did 100 swings!  I also used a 20lb. for the first time!