October 4, 2013 Sam Mugavero

10/11/2013

FRIDAY WORKOUT

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

EQUIPMENT NEEDED:Dumbbells

“Chip, Chip, Chipper!” (21 minute cap)

Run 0.5 miles

35 Dumbbell Thrusters

20 Lateral Jumps  (over DB)

5 Pushups

35 Lateral Jumps  (over DB)

20 Pushups

5 Dumbbell Thrusters

35 Pushups

20 Dumbbell Thrusters

5 Lateral Jumps  (over DB)

Run 0.25 miles

DONE!

FRIDAY FlAB AWAY:

Complete 3 rounds of the following

15 Situps

15 Russian Twists  (1 DB, each side is ½ rep)

15 V-ups

Record your times.