October 7, 2014 Sam Mugavero



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

EQUIPMENT NEEDED: None or Dumbbells (read below)

#1: Run for 5 minutes covering as much ground as possible

***Rest 2 minutes prior to starting #2***

#2: Choose your own adventure!

Choose workout A OR Workout B and complete it as quickly as possible.

Workout A: Complete 3-6-9-12-9-6-3 reps of the following

Dumbbell Thrusters


Workout B: Complete 3 rounds of the following

21 Plank Jacks

12 Broad Jumps

9 Burpees      

Record which workout you chose, your time to complete, and any modifications.

ABtober Workout #8:

3 rounds:

40 seconds Superman Hold

40 seconds Hollow Body Hold