December 14, 2011 Sam Mugavero

12/15/2011 – On the first day of Christmas…


Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 10 Squats, 30 Jumping Jacks, and accumulate 2 minutes of plank.

Workout: “The 12 Days of Christmas…Smugs3 style!”

The workout is performed following the progression of days in the song “The 12 Days of Christmas”. Start at Day 1 and cruise all the way through Day 12. Each time you add a new day, you still need to perform the previous day’s movement. For example, on Day 6 you will do: 6 Push Press, 5 High Pulls, 4 Thrusters, 3 Burpees with Dumbbells, 2 Manmakers, and 1 50-Yard Sprint.

1  50-Yard Sprint

2  Manmakers

3  Burpees w/ Dumbbell

Dumbbell Thrusters

5  Dumbbell Hang High Pulls

6 Dumbbell Push Press

7 Dumbbell Front Squats

8  Dumbbell Hang Power Clean

Dumbbell Suitcase Deadlifts

10 Dumbbell Swings (use 1 Dumbbell just like a Kettlebell Swing)

11 Goblet Squats(use 1 Dumbbell)

12 Low Carry Lungesteps (per leg)

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