September 18, 2014 Sam Mugavero

09/19/2014 – Full Body Dumbbell Workout

FRIDAY WORKOUT

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

EQUIPMENT NEEDED: Dumbbells

Complete 5 rounds of the following.

20 reps One-Arm Dumbbell Overhead Press (10/arm)

20 reps Hot Potato Squats

20 reps One Arm Dumbbell Snatch  (10/arm)

20 reps Dumbbell Windmills       (10/arm)

100 Yards of Skipping

Record your time, but FOCUS on form!

FRIDAY FlAB AWAY!

3 minutes is plenty

1 minute Windshield Wipers (Floor)

1 minute Side Plank (right)

1 minute Side Plank (left)

Have a great weekend! Don’t forget running endurance tomorrow. We’ll meet a Barrett Park.