Monday February 20 - Saturday February 25, 2012

Monday February 20, 2012
“Success depends on your backbone not your wishbone.” – By that famous author, Anonymous…
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Sumo Dead Lift
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – Mountain Jumpers

Tuesday February 21, 2012
“That some achieve great success, is proof to all that others can achieve it as well.” – Abraham Lincoln
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – Lying SL Hip Extension (L & R)
2 – Split Squat Hold & Row – Foam Roll TFL & IT Bands (L & R)
3 – Jumping Squats – ½ Kneeling 90/90 EQI Stretch (L & R)
4 – Seated “V” Press – Gallows Band Lat & Pec Stretch
5 – KB Swings – Bird Dog Hold (L & R)

Wednesday February 22, 2012
“Success comes in cans; failure in cant’s” – Anonymous
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
1:00 each exercise x 2
1. – Reverse Lunge & Side-2-Side Rope Slams + Burpees
2. – Gallows Starters Sprints + Gallows SL Squat Hops (L & R)
3. – DB Cleans (R & L) + Walking Renegade Row
4. – KB Swing + Band Tug-of-War w/Squat Sequence
1:00 rest between

Thursday February 23, 2012
“True leadership lies in guiding others to success. In ensuring that everyone is performing at their best, doing the work they are pledged to do and doing it well.” – Bill Owens
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
SL Band Press
Band Resisted Jumping Jacks
Gallows Row
Standing Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch

Friday February 24, 2012
“Some people dream of success while others wake up and work hard at it.” – Anonymous
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
3 Push-ups & 180 Degree Rotation
“T” Stance DB Row
Curtsy Lunge w/MB

Saturday February 25, 2012
“During the Samuel Johnson days they had big men enjoying small talk; today we have small men enjoying big talk” – Fred Allen
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Band Pull-Through
4 – Seated Side-2-Side Press
5 – Shoulders Elevated, DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up

Monday February 13 - Saturday February 18, 2012

Monday February 13, 2012
“Thanks are justly due for boons unbought.” – Ovid
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Pushups (4 sec pause at bottom)
Squat & 1 Arm Band Row
Burpee w/ Atomic Plank
KB Swing

Tuesday February 14, 2012
“We are each of us angels with only one wing, and we can only fly by embracing one another.” –Lucretius
A - Warm-up
B - Continuous 30 Second Movement Ladders
Siff Squats
Side Plank
Prone Cobra
2 Stage Push-up Hold
1 Leg Dead-lift
Snails
Run in place
Squat Hold

Wednesday February 15, 2012
"All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act their dream with open eyes, to make it possible." – Lawrence of Arabia (1888-1935)
A – Warm Up
B – Spartacus Cardio
60 secs work, 15 secs rest X 10 exercise set. Perform 3 rounds.
1 – Gallows Dip Position Knee Raise
2 – KB Swing
3 – 4 Stage Push Up Hold (Low, High Wide Grip Hold, 1/2 Narrow Grip, High Wide Grip SL Hold)
4 – KB Squat & High Pull
5 – Gallows Rows
6 – Gallows Ab Rollout
7 – 1 Arm KB Swing
8 – Skater Jump w/ Hop
9 – Crashing Waves
10 – Slalom Jumps

Thursday February 16, 2012
"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Side-2-Side Step & Swing
3 – Reverse Lunge & Slam Ball
4 – Gallows Slide Ham Curl
5 – Strongman Crunch

Friday February 17, 2012
"I believe in Christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." – C.S. Lewis
A - Dynamic Warmup & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Spiderman Pushups
A2 – Bird Dog Plank Hold

B1 – DB Bulgarian Split Squat & Press
B2 – Elevated SL Hip Extension Hold

C1 – KB Windmill
C2 – Swimmers Plank

2 Minute Finisher!!! (Snails & Bear Crawls)

Saturday February 18, 2012
“Freedom has its life in the hearts, the actions, the spirit of men and so it must be daily earned and refreshed - else like a flower cut from its life-giving roots, it will wither and die.” – Dwight D. Eisenhower
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – 1 Arm Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Long Plank Hold
5 – MB Lateral Lunge & Reach
6 – Plank Position Push Ups

Monday February 6 - Saturday February 11, 2012

Monday February 6, 2012
“I contend that for a nation to try to tax itself into prosperity is like a man standing in a bucket and trying to lift himself up by the handle.” – Winston Churchill
A - Warm Up
B - Tempo Intervals - Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – SL Band Resisted Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Balance Hold w/ MB Toss
4 – SL Balance Hold w/ MB Toss
5 – Gallows Row Hold

Tuesday February 7, 2012
“A choice between two good things is the hardest choice there is.” - Dorn of Islandia
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Jumping Slams, Jumping Jack Slams, Reverse Lunge Slams)
2 – Bodyweight Complex (Jumping Squats, Squats, Squat Hold)
3 – Kettlebell Complex (1 Arm DL L & R, 2 Arm Swing)
4 – Band Complex (Band OH Press, Band Squats, Band Hammer Curls)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L&R)

Wednesday February 8, 2012
"You have to go into the jungle, find the lion, and spit in his face...then shoot him. You guys are not good enough to win on talent alone...you have to want it." – Herbie Brooks- coach of the 1980 U.S. Olympic Hockey Team
A - Warm Up
B - Cardio Blast Wednesday
KB Walk & Touch X 3 Trips
Begin at one end of the "track", hold the KB at arm's length between the thighs, take a step and touch the ground with the KB, stand back up, then touch the ground. Continue in this fashion until you walk the length of the track. Walk to the other end while your partner performs their walk.
Main Program
1:00 each exercise x 2
1. – Seated Side-2-Side Rope Slams + Skater Hops
2. – Wide Stance Shoulder-2-Shoulder Press + Broad Jump Burpee
3. – Gallows Row & Gallows Mountain Climbers
4. – KB Swing & Band Tug-of-War w/Squat Sequence
1:00 rest between

Thursday February 9, 2012
"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve." – Anonymous
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Reverse Lunge & Band Row
2 – Corkscrew Pushup
3 – Jumping MB Slam
4 – SL Hip Hinge w/DB or KB
5 – Alternating 3 Point Plank

Friday February 10, 2012
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." – Emil Zatopek
A - Warm Up
B - Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squats
2 – SL Band Resisted Push Up
3 – Elevated DB Resisted Hip Extension
4 – Split Squat Hold & Band Row

Metabolic Finisher - Speed Punches!

Saturday February 11, 2012
“Don’t wish it was easier…wish you were better.” – Jim Rohn
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Lunge/Step Up Complex x 5 Steps per leg
Gallows Body Saw x 10
Band Hip Hinge Shoulder Work x 12

Finisher - 10 Set Shoulder Burnout

Monday January 30 - Saturday February 4, 2012

Monday January 30, 2012
"Mind is everything: muscle-pieces of rubber. All that I am, I am because of my mind." – Paavo Nurmi
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Renegade Push-up & Row
2 – Goblet Squat
3 – Jumping MB Slam
4 – Gallows Ham Curls
5 – Gallows Pikes

Tuesday January 31, 2012
"The 5 S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit." – Ken Doherty
A - Warm Up
B - Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – Battle Ropes Jumping Slams X 10
4 – Squat Jumps X 10

Wednesday February 1, 2012
"Anything worth doing is worth doing poorly until you learn to do it well." – Steve Brown
A - Warm Up
B - Cardio Blast Wednesday
2 Minute Continuous Circuit – perform 2 minutes of work followed by 2 minutes of active recovery for 10 total rounds.
Main Exercise Active Recovery Exercise
1 – KB Swing Jump Rope
2 – Gallows O/H Squat Jog in Place
3 – Plank - Push Up Plank Strongman Crunch – Hip Extension
4 – Step Ups – Squat Jumps Progressing Row Hold
5 – Band Fwd Lunge & Press MB Slam – Wood Chop

Thursday February 2, 2012
"He that leaveth nothing to chance will do few things ill, but he will do very few things." – George Savile
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & Alt Press
Contra-lateral Push-up :)
Band Squat & Underhand Row
KB Swing
Reaching Planks

Friday February 3, 2012
"Not everything that counts can be counted, and not everything that can be counted counts." – Sir George Picketing
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Squat w/ Reach to Row
Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
SLDL w/ KB

Saturday February 4, 2012
"The first wealth is health." – Ralph Waldo Emerson
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
Curtsy Lunge From Deficit (Right Side)
Seated “V” Press
Gallows Push-Up Plank Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
DB Wide Grip Upright Row
Gallows Push Up Plank Pikes