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 as many rounds as possible in 14 minutes
10 Dumbbell Plank Rows (5/side)
10 Dumbbell Windmills (5/side – use 1 DB or both DBs)
10 One Arm Dumbbell Snatch (5/side)
Rest or Run 100 meters to recover.
Record the weight of your dumbbells.
FRIDAY FlAB AWAY
“Time to walk the PLANK…”
3 Rounds:
5 meters Traveling Plank (each direction)