December 2, 2013 Sam Mugavero

12/05/2013

THURSDAY WORKOUT

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

EQUIPMENT NEEDED: None.

Complete 5 rounds of the following. Each exercise is performed for 45 seconds, followed by 15 seconds of rest.

Lunge Steps

Box Jumps or Box Step-Ups  (use an object at least 16” high)

Spiderman Plank

Burpees

***REST 1 minute***

Record your total reps.

DON"T FORGET TO SIGN UP FOR THE BEDFORD DASHER! 

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! 

Jane G. receiving her 1st Place medal (ornament) from last year's race.