September 19, 2013 Sam Mugavero

09/20/2013

FRIDAY WORKOUT

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

EQUIPMENT NEEDED: Kettlebell

Complete as many rounds as possible in 7 minutes

Run 200 Yards

12 Kettlebell Swing to Squat

Lunge Steps (3/leg)

***REST 2 minutes***

Complete as many rounds as possible in 5 minutes

Sprint 100 yards

3 Clapping Pushups

9 Kettlebell Swings   (AMERICAN)

Record how many rounds you achieved.

FRIDAY FlAB AWAY

Complete the following as quickly as possible

20-10-5 reps of

Situps

Windshield Wipers (Floor)

Comment (1)

  1. Tenny

    Hmm right  apart from a

    Hmm right  apart from a jumping string and/or something to execute falls on, these exercises provide you with all you need to stay in form while you are on the go. Furthermore, the exercises are considerably scaleble regardless of your level of physical fitness and health. 

     

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