November 3, 2015 admin

11/4/2015: Dumbbell/Bodyweight Workout: Push, Pull, Squat!

WEDNESDAY 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 or None.

Complete 7 Rounds of the following

30 seconds Dumbbell Front Squat

30 seconds Dumbbell Shoulder Press

30 seconds Dumbbell Bent Over Row

30 seconds REST

then…

0.5 mile run as quickly as possible (do the run immediately following Round #7)

Record your average reps/round.

No Dumbbells? Try this alternate workout instead:

Complete 7 Rounds of the following:

30 seconds Squats(pause for 1 second at bottom)

30 seconds Pike Pushups

30 seconds Superman Hold

30 seconds REST

then…

0.5 mile run as quickly as possible (do the run immediately following Round #7)