March 29, 2012 Sam Mugavero

April Fool’s Day…04/01/2012

The “AB”-RIL CHALLENGE begins today! Each day throughout the month of April, there will be a short core strengthening workout to be performed before or after the regular workout. The workout will change daily. The goal is to employ a variety of movements aimed at working our abdominal and lumbar regions to help generate a stronger, leaner and healthier midsection. As an added bonus, you might end up looking pretty hot in your swimsuit too!

“AB”-ril Workout #1: Perform after you have completed the warmup or at the conclusion of your workout.

3 Rounds:

30 seconds Hollow Rocks

30 seconds Superman Hold


Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 20 Squats, 30 Lungesteps.

Workout: "Nobody's fool…"

Complete the following twice:

Run 0.25 miles

Rest 1 minute

Run 0.5 miles

Rest 2 minutes

Run 1 mile

Rest 4 minutes

Post your time for each segment of the interval to comments.