December 11, 2014 Sam Mugavero

12/12/2014

Good to luck to our runners in the Bedford Dasher 5K tomorrow! There is still time to sign up and race. Here’s the link to register and I hope to see many of you there!

FRIDAY 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: Kettlebell/Resistance Band

Complete 4 Rounds of the following

10 Russian Russian Kettlebell Swings

3 Band Pull Aparts

15 Russian Kettlebell Swings

5 Band Pull Aparts

25 Russian Kettlebell Swings

7 Band Pull Aparts

FRIDAY FlAB AWAY

1 minute Hollow Body Hold

Record your results. Logging your workouts is important so you can track progress.