August 17, 2014 Sam Mugavero

08/22/2014

FRIDAY WORKOUT

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

EQUIPMENT NEEDED:  Dumbbells, Jump Rope

Complete 4 Rounds of the following 3-minute workout.

1 minute of Jump Rope Skips, then

Complete as many rounds as possible in 2 minutes

3 One Arm Dumbbell Snatch (right arm)

3 Dumbbell Windmills  (right arm)

3 One Arm Dumbbell Snatch (left arm)

3 Dumbbell Windmills  (left arm)

Rest 1 minute

Record your total rounds.

FRIDAY FlAB AWAY!

4 minutes (alternating between exercises every 30 seconds)

Glute Bridges

Hollow Rocks

Have a nice weekend!