November 23, 2013 Sam Mugavero

11/29/2013 – The day after…Shopping?…Nope!

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 5 rounds of the following

Run 0.2 miles

9 Pushups (performed with hands on the Dumbbells)

12 Dumbbell Plank Rows

15 Squat Thrusts (Stand up with DBs at your sides)

Record your total time.

FRIDAY FlAB AWAY!

Complete 7-6-5-4-3-2-1 reps of the following

V-ups

Glute Bridges

Russian Twists (Use 1 DB, each side = ½ rep)