May 1, 2014 Sam Mugavero

05/02/2014

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Dumbbells

Complete as many rounds as possible in 12 minutes

9 Dumbbell Push Press

12 One Arm Dumbbell Snatch  (6/arm)

21 Situps

50-Yard Bear Crawl

Record your rounds.

FRIDAY FlAB AWAY:

Complete 3 rounds as quickly as possible

20 Weighted Side Bends (use 1 DB – 10/side)

10 V-ups

Have a great weekend! Good luck in the Tri-Cities race tomorrow!

Don’t forget the Smugs Fitness 15-day Swing into Summer Challenge begins Monday, May 5th! Get the details HERE!