July 17, 2011 Sam Mugavero



Warmup:Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 3 rounds of 20 Lunge Steps (10/leg) and 10 Jump Squats.

Workout: Alternate between squats and pushups for 20 minute using the following protocol

Minute 1: Perform 45 squats

Minute 2: Perform X Pushups.

X equals 45 minus the number of squats completed in minute 1. For example, if you complete 40 squats in minute 1, you must perform 5 pushups in minute 2. The rest of the time is yours to rest. If you complete all 45 squats within the minute, you get to rest the entire next minute!

Continue for a total of 20 minutes with odd minutes requiring the completion of 45 squats and even minutes consisting of a pushup “penalty” for not completing the required 45 squats in the previous minute.

Post total pushups performed to comments.


***Peter M. won last week's 3-Minute Lunge Steps Challenge with a total of 132 steps in 3 minutes! Great work! We're looking forward to return Peter!***