September 10, 2015 Sam Mugavero

09/11/2015

FRIDAY WORKOUT

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

EQUIPMENT NEEDED: Kettlebell.

“TEAM WORKOUT!”

Working with a partner, you must each complete 200 Russian Kettlebell Swings. While one partner is swinging, the other partner Sprints 200 yards. Continue alternating between swinging and sprinting until you each reach 200 swings. (12 minute CAP)

FRIDAY FlAB AWAY

6 minutes to complete as many rounds as possible. Keep a focus on QUALITY…not quantity.

10 Pushup-to-Plank

10 Hollow Rocks

10 Side Plank with Leg Lift (left)

10 Side Plank with Leg Lift (right)

Record your results. Logging your workouts is important so you can track progress.