February 11, 2015 Sam Mugavero

Fifty Shades of Fitness!

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, 10 Good Morningsand 15 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell

Complete the following as quickly as possible (15 minute Cap)

50 Squats

50 Russian Kettlebell Swings

50 yards Broad Jumps

50 Russian Kettlebell Swings

50 Walking Lunge Steps

50 Russian Kettlebell Swings

50 Squat Thrusts

50 Russian Kettlebell Swings

FRIDAY FlAB AWAY

Complete 3 Rounds as quickly as possible

5 Dive Bomber Pushups

10 Side Plank with Leg Lift  (5 per side)

20 Russian Twists  (use KB for weight)

Have a lovely weekend!

 

Daddy, I want a Smugs Fitness T-Shirt like you have! Can't they make me a onesie?