Monday
April 30, 2012
"Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment." – Eric Butterworth
A – Warm Up
B – Welcome to Monday, The Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops
DB Renegade Row & Press
"Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment." – Eric Butterworth
A – Warm Up
B – Welcome to Monday, The Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops
DB Renegade Row & Press
Tuesday May 1, 2012
A - Warm Up
B – Just Gotta Love Tuesday
50 – 10 Protocol X 4 Rounds
Ab Slides
½ Squat Band Speed Presses
Gallows O/H Squats
Dip Bars Front-2-Backs & Press
Lunge Position Band Resisted Lawn Mowers
A - Warm Up
B – Just Gotta Love Tuesday
50 – 10 Protocol X 4 Rounds
Ab Slides
½ Squat Band Speed Presses
Gallows O/H Squats
Dip Bars Front-2-Backs & Press
Lunge Position Band Resisted Lawn Mowers
Wednesday May 2, 2012
"If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?" – Stephen Levine
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Ham Curl Mountain Climbers
Band Resisted, ½ Kneeling Speed Row
Gallows Split Squat Jumps
Rear Leg Elevated Power Hops
Band Resisted Broad Jump Burpees
"If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?" – Stephen Levine
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Ham Curl Mountain Climbers
Band Resisted, ½ Kneeling Speed Row
Gallows Split Squat Jumps
Rear Leg Elevated Power Hops
Band Resisted Broad Jump Burpees
Thursday May 3, 2012
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
Friday May 4, 2012
"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve." – Anonymous
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Band Row Combo
"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve." – Anonymous
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Band Row Combo
B1 – Jumping Split Squat
Slam Ball
B2 – KB Swing
B2 – KB Swing
C1 – Push Up Position
Hammer Curl (L & R)
C2 –Mountain Jumpers
C2 –Mountain Jumpers
D1 – Band Resisted Lateral
Step
D2 – Supermans
D2 – Supermans
Saturday May 5, 2012
"Today is the tomorrow I was so worried about yesterday." – Anthony Hopkins
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. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Body Saw
4 – Seated Side-2-Side KB Press
5 – Elevated DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up
"Today is the tomorrow I was so worried about yesterday." – Anthony Hopkins
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. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Body Saw
4 – Seated Side-2-Side KB Press
5 – Elevated DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up
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