August 18, 2015 Sam Mugavero

08/20/2015

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

EQUIPMENT NEEDED:  Kettlebell

“Tabata Thursday!”

Complete 8 rounds (4 minutes) of the following exercises (in order) using the Tabata Protocol. There will be a 1-minute rest between each exercise.

Russian Kettlebell Swings or Kettlebell Deadlift  or Glute Bridges

Plank

Goblet Squatsor Squats      

Hollow Body Hold

Split Squats (Alternate legs each round)

Record the weight of your kettlebell.