January 9 - January 14, 2012

Monday January 9, 2012
"I was born Italian and raised Catholic. I was seven years old before I realized there was a difference." - Dink Weber
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
1/2 Kneeling Band Row
DB Seated “V” Press
KB Squat & High Pull

Tuesday January 10, 2012
"Fear of being looked on as stupid ... is stupid." - Dink Weber
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, Skips, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats & High Pull, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank reach & Rotate L&R)

Wednesday January 11, 2012
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." - Henry Ward Beecher
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 Hot Potato + Mountain Climber
2. Slingshot + Squat & Press
3. Row & Burpee
4. Swing & Pushup
1:00 rest between

Thursday January 12, 2012
"There is not a more pleasing exercise of the mind than gratitude. It is accompanied with such an inward satisfaction that the duty is sufficiently rewarded by the performance." - Joseph Addison
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 – Pushups
A2 – 2 Points of Contact Plank Hold

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

C1 – Squat Position Hold & Row
C2 – Side Plank Row Hold

Friday January 13, 2012
"Most people want security in this world, not liberty." - H.L. Mencken, Minority Report, 1956
A - Warm Up
B - Bodybuilding Boot-camp 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 Push Ups
3 - DB Deadlift
4 - Rows
Metabolic Finisher - Speed Punches!

Saturday January 14, 2012
"The sound of tireless voices is the price we pay for the right to hear the music of our own opinions." - Adlai Stevenson, speech, New York City, 28 August 1952
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 5 Steps per leg
Bodysaw x 10
Suspension Shoulder Complex w/ Hip Extension x 12

Finisher - 10 Set Shoulder Burnout