October 15, 2012 Sam Mugavero




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)

“Twisted Tabata”

In the version of a tabata (20 seconds work interval, 10 second rest interval), you will move from one exercise to the next completing all exercises for one round before you go back to the top and start again. You will do 8 rounds (20 minutes TOTAL workout time) of the following 5 exercise circuit:

One Arm Kettlebell Swings  (Left)

Speed Skaters


Lateral Jumps  (over KB)

One Arm Kettlebell Swings  (Right)

Post your thoughts about this workout to comments.

“Abtober” Workout #17: Complete 3 rounds of the following as quickly as possible:

20 Kettlebell Figure 8  (each “eight” is one rep)

20 Kettlebell Halo with Ribbon  (10 each direction)