September 21, 2012 Sam Mugavero

09/24/2012

TWO MINUTE CHALLENGE #4:  You knew it was coming…! How many Burpees  can you do in 2 minutes? For a rep to count, your chest and thighs must hit the ground at the bottom of the movement and you must jump, fully extend your hips and clap your hands together overhead. 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 (9/30/2012) at 5:00 PM (EST) to complete this week’s challenge. This is the final 2-minute challenge, so get after it and finish strong!

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching       followed by 10 Pushups, 10 Squats, and 10 one-footed lateral hops (each foot).

“4 x 5”

#1: Run for 5 minutes covering as much distance as possible.

***Rest 1 minute***

#2: Complete as many rounds as possible in 5 minutes

        2 Turkish Getups  (1/arm)

        6 One Arm Dumbbell Overhead Squats  (3/arm)

***Rest 1 minute***

#3: Complete as many rounds as possible in 5 minutes

        3 Pushups

        12 Lateral Jumps

***Rest 1 minute***

#4: Complete as many rounds as possible in 5 minutes

        6 Hot Potato Squats  (use 1 DB)

        12 Lunge Steps  (hold DB close to chest)

Post your rounds for each workout to comments.