October 3, 2014 Sam Mugavero

10/06/2014 – Happy Birthday, Lilly!

One year ago today, Lilly Mugs was born! Happy Birthday, Lilly!

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 5 Pushups, 10 Squats, 10 Good Mornings and 15 Jumping Jacks.

EQUIPMENT NEEDED:  None

Every minute on the minute for 10 minutes, complete the following

10 Donkey Kicks    

10 Mountain Climbers    (each leg is ½ rep)

5 Jumping Squats

When the 11th minute begins, complete 3 rounds of the following as quickly as possible

200 meter Sprint

10 Pushups

20 Situps

30 Lunge Steps  (15/leg)

Record your time.

ABtober Workout #6:

For 4 minutes, alternate between the following two exercises

30 seconds Flutter Kicks

30 seconds Glute Bridges