October 5, 2015 admin



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED: Dumbbells or None.

Complete 4 rounds of the following. For each exercise, you will WORK 40 seconds, and REST 20 seconds. Complete each exercise once in each round.

30-yards Shuttle Run

Pike Pushups or Dumbbell Shoulder Press

Lunge Steps or Walking Dumbbell Lunge Step (Low Carry)

Prone Scapular Retraction or Dumbbell Plank Rows

Record your time.

ABtober Workout #7:

For 4 minutes, alternate between the following two exercises

30 seconds Supine Bicycle

30 seconds Pushup-to-Plank