October 7, 2014 Sam Mugavero

10/09/2014

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  Kettlebell

“Tabata Twist!”Click the link to read about the Tabata Protocol.

1 minute Russian Kettlebell Swings

4 minutes Tabata One Arm Kettlebell Press (left arm)

1 minute Russian Kettlebell Swings

4 minutes Tabata Kettlebell Heartbeats

1 minute Russian Kettlebell Swings

4 minutes Tabata One Arm Kettlebell Press (right arm)

1 minute Russian Kettlebell Swings

Record the weight of your Kettlebell(s) used.

ABtober Workout #9:

3 rounds:

20 Spiderman Plank(each leg is 1 rep)

20 Weighted Side Bends(10/side – use KB)