August 18, 2015 Sam Mugavero

08/21/2015

 

FRIDAY WORKOUT

This is some great reading about the benefits of the Swing and the Snatch. Check it out…you just might learn something. Swing vs. Snatch

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell

Complete 4 Rounds of the following 3-minute workout.

1 minute of Mountain Climbers              

Complete as many rounds as possible in 2 minutes

6 One Arm Kettlebell Swings  (strong arm)

3 Kettlebell Snatch or Kettlebell Clean and Press(strong arm)

6 One Arm Kettlebell Swings  (stronger arm)

3 Kettlebell Snatch or Kettlebell Clean and Press(stronger arm)

Rest 1 minute

Record your total rounds.

FRIDAY FlAB AWAY!

4 minutes (alternating between exercises every 30 seconds)

Glute Bridges

Dead Bugs

Have a nice weekend!