April 30, 2012 Sam Mugavero



Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 10 Walking Lunge Steps to establish your distance/step (see below).

“Don’t lose your ball!”

Complete as many rounds as possible in 20 minutes:

16 Medicine Ball Pushups

Run 100 yards (carrying the Medicine Ball)

32 Russian Twists  with Medicine Ball (each side counts as 1 rep)

16 Medicine Ball Ground to Overhead (move the medicine ball from the ground to over head locked out position anyway you can. May I suggest a clean and press…click the movement for an explanantion)

Run 100 yards (carrying the Medicine Ball back to your original spot)

Post rounds to comments.

“April Abs bring May glutes?!?”

The MAY CHALLENGE has arrived!

During the month of May, your CHALLENGE is to LUNGE WALK at total of ONE MILE. To determine how many steps this will be, perform 10 Walking Lunge Steps and measure the distance, divide the distance by 10 and you will know how much ground you cover per step. There are 5,280 feet in one mile, thus divide 5,280 feet by the distance you cover in one step and you will know how many steps you need to do this month! Note: The number will be different for everyone. Good luck!

Comment (1)

  1. kathy.massengale


    This was not a good day to go up in weight!  OUCH!