October 7, 2014 Sam Mugavero

10/10/2014

FRIDAY WORKOUT

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

EQUIPMENT NEEDED:Kettlebell

Complete as many rounds as possible in 15 minutes

Run 300 Yards

30 Russian Kettlebell Swings

7 Handstand Kick-Ups or Donkey Kicks

1 Hatemaker

ABtober Workout #10:

3 rounds:

45 seconds Dead Bugs

45 seconds Glute Bridges

Record your results. Logging your workouts is important so you can track progress.