November 12, 2013 admin



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.


Partner Workout!

With a partner, complete as many rounds of the following movements as possible in 20 minutes. One person on your team must always be running while the other is working on the other exercises. Switch as soon as the person returns from the run. Runner: Pick up where your partner left off when you return from the run. For example, if your partner made it through 5 pushups and 12 mountain climbers, you would start at mountain climber #13 and then move on to situps. Once situps are completed, it’s back to the pushups.

200 meter Sprint

5 Pushup-to-Plank

7 Burpee Box Jumps  (use an object at least 16” high)

11 Situps

Record who your partner was and how many rounds you achieved. 

Nice job to Diane, George and Bill for representing Smugs Fitness at the Georgia 400 4-Miler race Sunday! Little known fact…Diane actually ran the original Georgia 400 4-Miler! Looking good!