November 23, 2013 Sam Mugavero

11/25/2013

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED:  Kettlebell

 “Tabata Mania!”

Complete 8 rounds of each of the following exercises. All 8 rounds of one exercise will be performed before moving to the next exercise. In the Tabata Protocol, one round is equivalent to 20 seconds of work followed by 10 seconds of rest. Each exercise will be performed for 4 minutes (8 rounds) using this protocol.

Russian Kettlebell Swings

Kettlebell Figure 8

V-ups

Kettlebell Ballistic Hand Picks

Jumping Squats

Record your reps for each exercise.