Week #2 - Monday December 5 thru Friday December 9, 2011

Monday December 5, 2011
“Without effort, you cannot be prosperous. Though the land be good, you cannot have an abundant crop without cultivation.” – Plato
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 - Close Stance Band Resisted Pushup Hold
2 - Feet Elevated Side Plank Hold
3 - SL Balance Hold w/ Leg & Arm Movement
4 - SL Balance Hold w/ Leg & Arm Movement
5 - SL Squat Hold Variation

Tuesday December 6, 2011
“The longer we dwell on our misfortunes, the greater is their power to harm us.” – Voltaire
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 Jacks, Split Jacks, Seal Jacks)
2 - Bodyweight Complex (Sprint in Place, Skater Jumps, Squat Jumps)
3 - Kettlebell Complex (1 Arm Swing 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)

Thursday December 8, 2011
“The truth is both confrontational and controversial.” - Edwin Louis Cole
A - Warm Up
B - The WARRIOR Circuit
5 Exercises X 4 Rounds. 40 seconds of work, 20 seconds rest.
1 - Burpees
2 - Band Squat Hold & Row
3 - Weighted Bent Knee Hip Extensions
4 - DB Split Squat & Press
5 - Air Jump Rope

Friday December 9, 2011
“In the middle of difficulty lies opportunity” — Albert Einstein
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 - DB Goblet Squats
2 - SL Push Ups
3 - KB SL Hip Hinge
4 - Split Squat Hold & Band Row
Metabolic Finisher - Speed Punches!