September 23, 2015 Sam Mugavero

Fun Friday!

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Dumbbells

Complete 3 Rounds of the following (14 minute CAP)

Dumbbell Get-Ups (start on your back. Dumbbells may not touch the ground while you stand up. Then get back down to a supine position.)

6 Dumbbell Shoulder Press

9 Dumbbell Bent Over Row

12 Dumbbell Split Squats (6/leg)

Run 0.2 miles at a FAST pace.

Record your time and the weight of your dumbbells.

FRIDAY FlAB AWAY!

Complete 3 Rounds:

40 seconds Scissors

30 seconds Plank

20 seconds Superman Hold

10 seconds REST

Have a great weekend!