May 14, 2014 Sam Mugavero

05/16/2014 – #sfswingintosummer DAY #12!

FRIDAY WORKOUT

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

EQUIPMENT NEEDED: Kettlebell

“3×5”

#1:  Complete as many rounds as possible in 5 minutes

20 Russian Kettlebell Swings

5 Burpees      

***Rest 1 minute***

#2:  Complete as many rounds as possible in 5 minutes

10 Russian Kettlebell Swings

20 Mountain Climbers    (each leg is ½ rep)

***Rest 1 minute***

#3: Complete as many rounds as possible in 5 minutes

Sprint 100 yards

10 Russian Kettlebell Swings

FRIDAY FlAB AWAY

2 rounds:

30 seconds Glute Bridges

30 seconds Situps

30 seconds Flutter Kicks

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