November 12, 2014 admin

11/14/2014

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: Dumbbells

Complete as many rounds as possible in 16 minutes

Sprint 200 Yards

16 Dumbbell Plank Rows  (9/arm)

8 Dumbbell Shoulder Press

4 Walking Dumbbell Lunge Step (Low Carry)  (2/leg)

Record your results. Logging your workouts is important so you can track progress.

FRIDAY FlAB AWAY

2 Rounds:

25 Situps

40 seconds Side Plank (left)

40 seconds Side Plank (right)