December 1, 2013 Sam Mugavero

12/02/2013

Upcoming 5K Race in Fairburn! Please check out the Bedord Dasher 5K on December 14th! Last year, we had 6 runners from our WA community participate in the race and all went home with some bling! The shirts are awesome and race supports the Bedford School. Here’s the link to register and I hope to see many of you there!

MONDAY WORKOUT

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

EQUIPMENT NEEDED:  Kettlebell (light for 1-arm movements)

Complete the following

1 Minute Plank

45 seconds MAX Effort Burpees

***Rest 15 seconds***

Tabata #1: Working 20 seconds, resting 10 seconds, complete 8 minutes alternating between ½ Turkish Getups and Kettlebell Swing to Squat with the Kettlebell Swing to Squat always sandwiched between the ½ Turkish Getups. For example, ½ TGU (left), KB Swing-Squat, ½ TGU (right), KB Swing to Squat…Continue for 8 minutes (16 rounds)

***Rest 1 minute***

1 minute Plank

45 seconds MAX effort Burpees

***Rest 15 seconds***

Tabata #2: Working 20 seconds, resting 10 seconds, complete 8 minutes alternating between One Arm Kettlebell Push Pressand One Arm Kettlebell Swings. The sequence is Push Press (Left), Swing (Left), Push Press (Right), Swing (Right)… Continue for 8 minutes (16 rounds).

DONE!

Record your burpee totals.