November 8, 2013 admin

11/15/2013

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED:Dumbbells

“Looks so innocent…right?

Complete the following as quickly as possible

Run 1 mile

then…

3 rounds of

20 Dumbbell Thrusters  (suggested total weight for the dumbbells – Men: 40% of your bodyweight, Women: 20% of your bodyweight)

20 Pushups

then…

Run 0.5 miles

DONE!

FRIDAY FlAB AWAY

Complete the following 3-minute workout

1 minute Side Plank  (left)

1 minute Plank

1 minute Side Plank  (right)

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