October 30, 2013 admin

11/1/2013

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:  Kettlebell

#1: Run! For 6 minutes, cover as much ground as possible. This should be a MAX effort event!

***Rest 2 minutes***

#2: Complete the following as quickly as possible

75 seconds Plank

75 Russian Kettlebell Swings

50 Yards Walking Lunge Steps    

50 Yards Sprint

25 Kettlebell Heartbeats

25 Kettlebell Skull Crusher         

Friday FlAB Away

Complete 13-9-5 reps of the following:

Windshield Wipers (Floor)

Mountain Hoppers  (Each leg is ½ rep)

Weighted Situps  (use KB)

Enjoy your weekend!