June 11, 2015 Sam Mugavero

06/12/2015

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: Kettlebell

Complete as many rounds as possible in 15 minutes

15 One Arm Kettlebell Swings (right)

10 Kettlebell Halos  (from 1/2 kneel position)

15 One Arm Kettlebell Swings (left)

10 Kettlebell Split Squat( per leg)

15 meters One-Footed Hop (each leg)

Record your rounds.

FRIDAY FlAB AWAY

4 rounds:

30 seconds Glute Bridges

30 seconds Situps

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