June 11, 2014 admin

06/13/2014 – Friday the 13th!

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 13 minutes

30 Russian Kettlebell Swings

7 Handstand Kick-Ups or Donkey Kicks

1 Hatemaker

FRIDAY FlAB AWAY

3 rounds:

30 seconds Flutter Kicks

30 seconds Glute Bridges

30 seconds Situps

30 seconds REST

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