July 17, 2013 Sam Mugavero

07/19/2013

 

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:  Kettlebell

Three Tasks

#1:  Every minute on the minute for 7 minutes, perform the following

12 Russian Kettlebell Swings

6 Box Jumps  (use a wall, bench or box at least 16” high. Substitute Step-ups if needed)

***Rest 1 minute***

#2: 8 Round Tabata (one round is 20 seconds work, 10 seconds rest) alternating between Pushups and Dips

***Rest 1 minute***

#3: 2 Rounds

25 Squats

Run 0.2 miles

 

FRIDAY FlAB AWAY

Ab Ladder! Storm through each exercise performing 1 rep of each in round one, 2 reps of each in round two, 3 reps of each in round three…continue until you have completed 10 rounds.

Russian Twists(each side is ½ rep, use KB)

Leg Lifts

Glute Bridges(hold for two seconds each rep)

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