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