October 9, 2015 admin

10/12/2015 – Columbus Day Crusher!

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED: Dumbbells

Complete 4 Rounds of the following

Sprint 30 seconds, Rest 30 seconds

Then…Complete as many rounds as possible in 2 minutes or

5 Dumbbell Thrusters

30 Mountain Climbers (each leg is 1 rep)

***Rest 1 minute between each of the 4 rounds***

(Note: 1 round consists of: 30 seconds Sprint, 30 seconds Rest, and the 2 minutes of Thrusters/Mountain Climbers)

Record your rounds.

ABtober Workout #12:

6 Rounds:

30 seconds of Hollow Body Hold.

Rest to recovery