September 8, 2012 Sam Mugavero


TWO MINUTE CHALLENGE #2: How many Jump Rope Skips  can you do in 2 minutes? The standard is simple, every time the rope passes above your head and then back under your feet without interruption, you have completed a rep. When you complete the challenge, post your results to comments below the daily workout. To keep everyone honest, have someone else count your reps! You will have until Sunday (9/16/2012) at 5:00 PM (EST) to complete this week’s challenge.


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats,  and 30 Jumping Jacks.

The reps in the workout below have been selected in memory and honor of the individuals forever changed by the events that occurred on 09.11.2001.

9 exercises, 11 reps each for 20 minutes and 01 second.

Complete as many rounds as possible in 20 minutes and 01 second.

11 Jumping Squats                               

11 Situps

11 Dumbbell Suitcase Deadlifts           

11 Dumbbell Thrusters

11 Russian Twists  (each side is ½ rep)

11 Pushups with Hands on the Dumbbells

11 Dumbbell Plank Rows  (each arm is 1 rep)

11 Mountain Hoppers (each side is ½ rep)

11 Dips

Post your rounds to comments.