October 15, 2014 Sam Mugavero

10/20/2014

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 5 rounds of the following. Each exercise is performed for 45 seconds, followed by 15 seconds of rest.

Glute Bridges

Box Jumpsor Box Step-Ups  (use an object at least 16” high)

Spiderman Plank

Squat Thrusts

***REST 1 minute between rounds***

Record your total reps.

ABtober Workout #20:

2 minutes Windshield Wipers (Floor)