December 18, 2014 Sam Mugavero

12/19/2014

Good looking group from Woodward North in those Smugs Fitness long sleeve tees!

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

Using the Tabata Protocol, complete 8 rounds (4 minutes) of each exercise. A round consists of 20 seconds of work and 10 seconds of rest. Complete all rounds of the first exercise before moving to the next.

Pushup-to-Plank

Kettlebell Heartbeats

Mountain Climbers

Lunge steps with Kettlebell Pass Through

FRIDAY FlAB AWAY!

3 minute Abs!

2 rounds:

30 seconds Russian Twists

30 seconds Situps

30 seconds Supine Bicycle

Have a great weekend!