September 22, 2016 admin

09/23/2016: Crawling, Kettlebell Swings, Pushups, Goblet Squats and the Friday Flab Away!

 

Atu getting some work done on the #airdyne!

Workout #263 of 366 (2016)

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching

followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED:  Kettlebell.

#1: 4 Rounds:

40 seconds Crawl, 20 seconds REST

#2: Complete as many rungs in the following ladder workout as possible in 10 minutes

Kettlebell Swings

Pushups

Goblet Squat

Sprint 100 yards between rungs.

Each new rung will add 3 reps to the Kettlebell Swings, 2 reps to the Pushupsand 1 rep to the Goblet Squat.

FRIDAY FlAB AWAY!

Complete 3 Rounds:

40 seconds Scissors

30 seconds Plank

20 seconds Superman Hold

10 seconds REST

Record your weight used and total rungs completed.