September 11, 2012 Sam Mugavero

09/12/2012

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.

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 8 rounds (4 minutes) of each exercise working for 20 seconds followed by 10 seconds of rest each round. After completing the exercises on the left arm, you will have 3 minutes to run 0.2 miles, before beginning the exercises using the right arm. If you finish the 0.2 mile run in less than 3 minutes, you get to rest until the next tabata work begins!

One Arm Kettlebell Swings  (Left Arm)

One-Arm Kettlebell Front Squats  (Left Arm)

One Arm Kettlebell Push Press  (Left Arm)

3 Minutes to RUN 0.2 miles

One Arm Kettlebell Swings  (Right Arm)

One-Arm Kettlebell Front Squats  (Right Arm)

One Arm Kettlebell Push Press  (Right Arm)

Post your thoughts to comments.