December 13, 2014 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.


“The 12 Dumbbell Days of Christmas”

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 Bent Rows, 4 Thrusters, 3 Burpees with Dumbbells, 2 Manmakers, and 1 100-Yard Sprint.

1  100-Yard Sprint


Burpeesw/ Dumbbell

Dumbbell Thrusters

5  Dumbbell Bent Over Row

Dumbbell Push Press

Dumbbell Front Squat

Dumbbell Hang Power Clean

Dumbbell Suitcase Deadlifts

10 One Arm Dumbbell Swings  (each arm)

11 Goblet Squats  (use 1 Dumbbell)

12 Low Carry Lunge Steps  (per leg, hold dumbbells with arms fully extended at your sides)

Record your time and compare with last year AND keep for comparison to next year!