June 25, 2012 Sam Mugavero



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

“Something different, yet familiar…”

The only equipment you will need today is a jump rope. All other movements can be performed using the greatest piece of equipment ever designed…YOUR BODY! The movements will be done using the Tabata Protocol, but there will be a slight twist as we will be alternating between the movements in each couplet. Each couplet will be performed for 4 minutes using intervals of 20 seconds work, 10 seconds rest.

Couplet #1

Hill Sprints (use a hill that is 20-30 yards long)

Mountain Climbers

Couplet #2



Couplet #3

Jump Rope Skips (Double Unders  if you can)


Couplet #4

Jumping Squats

Shuttle Run

Post your thoughts about the workout to comments. Please “LIKE” the workout if you performed it!

Comments (2)

  1. danisef

    I like Tabata! Got the free timer for iPhone and it worked very well

    • Smugs

      Hi Danise!

      Glad you are able to keep up with your workouts this summer! Keep posting and keep working!