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
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)
Glute Bridges(hold for two seconds each rep)
Record your results. Logging your workouts is important so you can track progress.