September 11, 2013 Sam Mugavero

09/13/2013 – It’s Friday…the 13th!

FRIDAY WORKOUT

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

“Triskaidekaphobia!”

EQUIPMENT NEEDED: 1 Dumbbell

Complete as many rounds as possible in 13 minutes:

13 One Arm Dumbbell Snatch (right arm)

13 Dumbbell Windmills  (right)

13 Situps

13 Lateral Jumps

13 Hot Potato Squats

13 Grasshoppers

13 Speed Skaters

13 Dumbbell Windmills   (left)

13 One Arm Dumbbell Snatch  (left arm)

 

FRIDAY FlAB AWAY:

13 Rung Ladder!

1 V-up, 1 Russian Twists (use DB – each side is ½ rep)

2 V-ups, 2 Russian Twists (use DB – each side is ½ rep)…

13 V-ups, 13 Russian Twists (use DB – each side is ½ rep)

Record your rounds.