September 26, 2012 Sam Mugavero

09/28/2012

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and MAX time Plank hold.

Complete the following (in order)

Tabata  Dumbbell Push Press – 8 Rounds of 20 seconds work, 10 seconds rest (4 total minutes)

1 minute MAX reps Squats

***Rest 1 minute***

Tabata Situps  –  8 Rounds of 20 seconds work, 10 seconds rest (4 total minutes)

1 minute MAX reps Mountain Hoppers (each leg is 1 rep)

***Rest 1 minute***

Complete as many rounds as possible in 7 minutes

12 Dumbbell Plank Rows (each arm is 1 rep)

9 Leg Lifts (anchor your hands with the DB on the ground behind your head)

6 Tuck Jumps

Post your rounds, reps, and weekend plans to comments.