December 13, 2014 Sam Mugavero

12/18/2014

THURSDAY WORKOUT

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

EQUIPMENT NEEDED: Dumbbells

“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

Manmakers

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!