October 7, 2014 Sam Mugavero

10/13/2014 – Bodyweight gives you plenty!

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: None

Complete 4 Rounds of the following

Sprint 30 seconds, Rest 30 seconds

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

7 Jumping Squats or Squats

14 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 Jumping Squats/Mountain Climbers)

Record your rounds.

ABtober Workout #13:

3 Rounds:

45 seconds Russian Twists

45 seconds Plank