July 28, 2014 admin


Reminder: Running Endurance Training tomorrow at 9:00 AM in Barrett Park. The class is FREE and open to EVERYONE!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Dumbbells, Jump Rope

Complete as many quality rounds as possible in 14 minutes. If your form breaks down, stop.

20 Dumbbell Plank Rows  (10/arm)

10  One Arm Dumbbell Snatch  (per arm)

5 Dumbbell Windmills  (per arm)

75 Jump Rope Skips

Record your total rounds and the weight of the dumbbells.


3 Rounds:

10 Weighted V-ups (use 1 DB)

10 Russian Twists (use 1 DB, each side = ½ rep)

10 Spiderman Plank (each leg = ½ rep)

Another Smugs Fitness TShirt sighting!

Check out Retired Woodward North Boot Camper, Lee Vincent, out on recent 5-mile walk around his "neighborhood"! Looks like retirement is treating you well!