August 19, 2012 Sam Mugavero

08/22/2012

WEDNESDAY 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)

“Tabata!”

Complete the following exercises (in order) using the Tabata Protocol (4 minutes – 20 seconds of work, 10 seconds rest). During each work period, you should try to accumulate as many reps (distance if running) as possible. There is a 1 minute rest between each exercise.

Sprint

Russian Kettlebell Swings

V-ups

Pushups

Overhead Lungesteps  (with Kettlebell)

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