July 10, 2013 Sam Mugavero

07/12/2013

 

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:  None

“Don’t be a Joker”

This game (workout) is 25 minutes long. The game begins with a 100-yard sprint. Upon returning from the sprint, you will be shown an ordinary playing card. The suit of the card corresponds to one of the movements below and the number on the card represents the number of reps you will perform. Face cards are worth 10 reps, Aces are 11 reps, and if you draw a Joker, EVERYONE stops what they are doing and immediately performs 15 burpees…hence, “Don’t be a Joker”! After you complete the required reps of the movement, you’ll perform another 100-yard sprint and return for your next card. Continue “playing” until time expires.

 

Video Links to exercises: 

SitupsLunge StepsTuck JumpsPushups

 

FRIDAY FlAB AWAY:

Complete 3 Rounds (not for time…Get it done with great form!)

8 V-ups

12 Windshield Wipers (Floor)

16 Dead Bugs  (8/side)

 

Have a great weekend!