December 11, 2014 Sam Mugavero


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!


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


1 minute Hollow Body Hold

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