May 7, 2014 Sam Mugavero

05/09/2014 – Swing into Summer Challenge Day #5

 

FRIDAY WORKOUT 

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED:Dumbbells

Buy-In: 0.2 mile Dumbbell Carry

Then, Complete 5 rounds of the following

12 Dumbbell Plank Rows (6/arm)

9 Squat Thrust Deadlifts

6 Dumbbell Shoulder Press  or  Dumbbell Push Press

Cash-out: 50 Yards Walking Dumbbell Lunge Step (Low Carry)

FRIDAY FlAB AWAY

2 Rounds:

20 Glute Bridges

20 Leg Lifts

Record your results. Logging your workouts is important so you can track progress.