September 23, 2015 Sam Mugavero

09/24/2015

THURSDAY WORKOUT

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

followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED:  Kettlebell.

#1:  Complete 5 rounds of the following

30 seconds Russian Kettlebell Swings, 15 seconds REST

30 seconds Box Jumps  or Box Step-Ups, 15 seconds REST

30 seconds Slow Crawl, 15 seconds REST

30 seconds Speed Skaters, 15 seconds REST

30 seconds Squat Hold, 15 seconds REST

**Rest 2 minutes***

#2:  Complete 2 Rounds of the following

40 seconds Contralateral Limb Raises, 20 seconds REST

40 seconds Dead Bugs, 20 seconds REST  

Any difficulties with the movements? If so, write it down and ask questions. Record the weight you used.