September 14, 2012 Sam Mugavero

09/18/2012

TWO MINUTE CHALLENGE #2: How many Squats  can you do in 2 minutes? The standards for this event are a little tougher to judge than the previous two events. For a rep to count, you must squat so that your posterior end (look at the hip crease) gets just below parallel before returning to starting position. At the starting position, the hips must be fully extended (open) before the next rep begins. If you have difficulty visualizing the standards, please view the video linked above. When you complete the challenge, post your results to comments below the daily workout. To keep everyone honest, have someone else count your reps and judge you! You will have until Sunday (9/23/2012) at 5:00 PM (EST) to complete this week’s challenge.

TUESDAY WORKOUT

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

Tabata!   –  Complete 8 rounds (4 minutes) of each exercise working for 20 seconds followed by 10 seconds of rest each round.

Jump Rope Skips                                     

One Arm Kettlebell Swings   (alternate arms each round)

Mountain Hoppers  (each side is ½ rep)

1-Arm Kettlebell Thrusters  (alternate arms each round)

30 yard Shuttle Run  (15 yards out and back)

Post your reps for each exercise to comments.