Well here it is...your last training program for 2011. Be sure and hit it hard and with a vengeance and always remember: it isn't so much what you do between Christmas and New Year's that makes or breaks you, it's what you do between New Year's and Christmas!

I'll see you next year!
Steve
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Day 1
A) Warm-up well
B) Sprint & Push-ups Routine
In an open area, like a field, parking lot or track, sprint for 15 seconds or about 100 yards. Immediately upon finishing your sprint, drop to the ground and perform 10 STRICT (body straight, hips tight, elbows near your side, reach for the ground with the chest) push-ups. Recover by walking back to the starting point. Upon reaching the starting point, immediately repeat the sprint/push-ups combo.
Do this for 10 to 15 rounds.

Day 2
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Day 3
A) Warm-up Well
B) Bodyweight "500" Routine
Perform 50 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (25 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (25 L & R)
7) Walking Lunges (50 L & R)
8) Bench Dips (Keep your back next to the bench, like in the video)
9) Squat Jumps
10) Hip/Thigh Extension on toes (25 L & R)

Final Week of 2011 - Monday December 19 - Thursday December 22, 2011

Monday December 19, 2011
“To carry a grudge is like being stung to death by one bee.” – William Walton
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Walking MB Lunge & Lateral Reach
SL Deadlift w/ DB
Band Resisted Hip Walk
Strongman Crunch
Spiderman Pushup
KB Swing

Tuesday December 20, 2011
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” – Stephen Covey
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 – Pushups
A2 – Bird Dog Plank Hold

B1 – 1 Arm DB Clean & Press
B2 – SL Hip Extension Hold

C1 – Jumping Squats
C2 – Side Plank

Wednesday December 21, 2011
“Discovery consists in seeing what everyone else has seen and thinking what no one else has thought.” – Albert Szent-Gyorgi
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up, Body Saw & Pike Combo
Jumping Split Squats
Band Squat & Row
Long Plank Hold to Plank Hold

Thursday December 22, 2011
“Thus I reel from desire to fulfillment and in fulfillment languish for desire.” – Goethe
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
High Knee Skips
Burpees
Surfer Jumps with Heel Touch