September 4, 2014 Sam Mugavero

09/05/2014

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED:Kettlebell

Complete as many rounds as possible in 10 minutes

50-Yards Walking Dumbbell Lunge Step (Low Carry) (Switch arms after 25 yards)

50 Russian Kettlebell Swings

15 Goblet Squats

FRIDAY FlAB AWAY

2 Rounds:

30 seconds Hollow Body Hold

30 seconds Glute Bridges

30 seconds Spiderman Plank

30 seconds Superman Hold

30 seconds Dead Bugs

30 seconds REST

Record the number of rounds completed and the weight of your kettlebell.