September 24, 2014 Sam Mugavero



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, Jump Rope OR None.

#1:  Complete 5 rounds of the following

50 Jump Rope Skips OR  Lateral Jumps

10 Kettlebell Clean and Press (5 per arm)  OR  Pushups

10 Kettlebell Heartbeats OR  Squats

10 Kettlebell Split Squat (5 per leg)  OR  Lunge Steps (5 per leg)

**Rest 2 minutes***

#2:  Complete 3 rounds of the following. Focus on making every rep perfect. Hold each Glute Bridge for 2 seconds.

15 Mountain Hoppers (each leg is ½ rep)

15 Plank Jacks

15 Glute Bridges

Record your results. Any difficulties with the movements? If so, write it down and ask questions.