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