Week #4 Of This Current Session - Monday September 26 - Friday September 30, 2011

Monday September 26, 2011
“The older you get, the tougher it is to lose weight because, by then, your body and your fat are really good friends.” – Me
A - Dynamic Warm Up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
Reverse Lunge & Alt Press
Push Up w/ 4 Second Hold
Kneeling Band “Tug-O-War”
Body Saw

Tuesday September 27, 2011
“Until I was thirteen, I thought my name was “shut up.” – Joe Namath
A – Warm Up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – DB Goblet Squats
2 – Burpee/Sprint Combo
Superset Station#2:
1 – 180 Degree Rotating Push-ups
2 – Rock The Boats/Mountain Jumpers :)
Superset Station#3:
1 – Band Resisted 1 Foot Elevated Hip Extensions
2 – Bear Crawl & Crab Crawl

Thursday September 29, 2011 (Happy Birthday to my Dad – 74 Today!)
“Don't go around saying the world owes you a living. The world owes you nothing. It was here first.” – Mark Twain
A – Warm-up
B – 30 Second Complexes
1 – Reaching Planks
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – Side Plank, Rotate & Reach - Left Side
6 – Side Plank, Rotate & Reach - Right Side

Friday September 30, 2011
"The road to Easy Street goes through the sewer." – John Madden
A - Dynamic Warm-up & 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 – Side-to-Side MB Slams
A2 – Bird Dog Plank Hold

B1 – Bulgarian Squat
B2 – SL Elevated ¾ Push Up Hold

C1 – SL DB Hip Hinge
C2 – T-Push-Up Hold

Final 2 Minutes – Finisher!