July 25, 2013 Sam Mugavero

07/26/2013

 

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

Complete as many rounds as possible in 15 minutes

100 Yard Sprint

16 Lunge steps with Kettlebell Pass Through  (8/leg)

9 Kettlebell Skull Crusher              

6 Kettlebell Snatch  (3/arm)

FRIDAY FlAB AWAY!

3 Minutes of Fun:

30 seconds Supine Bicycle

30 seconds Situps

30 seconds Leg Lifts

30 seconds Mountain Hoppers

1 minute Plank

Have a great weekend!