September 15, 2016 admin

09/16/2016: Get that heart rate bumping!

Wednesday morning in Fort Lauderdale before Coach Sam (Smugs Fitness) took the floor at the BMS Fitness and Health Workshop. Diapragmatic breathing, nice walk, and a beautiful view. Get your mind right to start your day!

Workout #257 of 366 (2016)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups,10 Squats, and MAX time Plankhold.

EQUIPMENT NEEDED: Kettlebell or None.

Set the clock for 17 minutes.

Run 0.25 miles, then…

Complete as many rounds as possible of the following in the time between when you finish the run up through the 14th minute.

25 Russian Kettlebell Swings or Glute Bridges (add band if you have one)

20 Speed Skaters

15 Squats      

10 Split Jumps  (5/leg)

5 Clapping Pushups

then…At the conclusion of the 14th minute…RUN!

Cover as much ground as possible in the remaining 3 minutes.


2 Rounds:

40 seconds Traveling Plank, 20 seconds REST

40 seconds Hollow Body Hold, 20 seconds REST

Record your rounds and total distance traveled.