September 21, 2013 Sam Mugavero

09/27/2013

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:  Dumbbells

Complete the following every 2 minutes for 20 minutes (10 rounds, 2 minutes each). Any extra time you have during a round is rest. Concentrate on good form and go as heavy as possible with your DB weight.

1 Dumbbell Complex:

4 Dumbbell Plank Rows (2 per arm)

4 Dumbbell Suitcase Deadlifts

4 Dumbbell Hang Power Clean

4 Dumbbell Thrusters

4 Overhead Lungesteps (2 per leg)

100 Yard Sprint

***Rest 1-3 minutes before doing the FlAB Away.***

FRIDAY FlAB AWAY

Complete 3 rounds of the following

15 Leg Lifts

15 Good Mornings (use DBs)

15 Donkey Kicks            

Record your time for the FlAB Away.