NEW 4 WEEK SESSION! - Monday July 30 - Saturday August 4, 2012

Monday July 30, 2012
"It's better to wear out than rust out" – Dr. Lawrence Line
A – Warm Up
B – 30/15, 6 Exercise Routine X 4 Rounds
30 seconds work, 15 seconds rest X 6 exercises then 60 secs rest. 4 rounds
1 – Push Ups
2 – Renegade Row
3 – Burpee
4 – Hip Hinge
5 – Reverse Lunge
6 – Squat & Press
C – Optional – 5 Minute Cardio Finisher
D – Cool Down & Stretching

Tuesday July 31, 2012
“Our bodies are our gardens - our wills are our gardeners" – William Shakespeare
A – Warm Up
B – 45/15 Endurance Intervals
1 – 1 Arm DB Forward Lunge & Hammer Curl
2 – Atomic Push Up & Plank Burpee
3 – Band Resisted Lateral Step & Squat
4 – MB SL Anterior Reach
5 – Body Saw
C – Optional – 5 Minute Cardio Finisher
D – Cool Down & Stretching

Wednesday August 1, 2012
"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all." – Dale Carnegie
A – Warm Up
B – I am Spartacus…
Step 1 – Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again. Rest again for 2 minutes, then go to Step 2.
1 – Rear Foot Elevated Split Squat Jumps
2 – Split Stance Band Reach & Row
3 – Jumping MB Slam
4 – KB Swing
5 – DB Loaded "Monkey Hops"
Step 2 - Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again and then you’re done!
1 – Gallows Rows
2 – Split Stance Band Chest Press
3 – Reverse Lunge & MB Slam
4 – KB Sumo DL
5 – Kneeling Ropes Waves
C – Cool Down & Stretching

Thursday August 2, 2012
"We judge others by what we feel capable of doing, while others judge us by what we have already done."  - Longfellow
A - Warm-up
B - 20 - 10 training
20 seconds of work, 10 seconds of rest X 8 rounds
1. – 1-Arm KB Swings
2a. – Push – Band-Resisted Push-up
2b. – Pull – See-Saw Bent Over Rows
3. – DB Split Squat Hold & Alternating Press
4. – Twisting Mountain Jumpers
C – Optional – 5 Minute Cardio Finisher
D – Cool Down & Stretching

Friday August 3, 2012
"The world consists largely of weak men made and kept free by better men than themselves" – John Stuart Mill, 1865
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrically Loaded Suitcase Step Up
2 – Running in Place Jump Rope
Superset Station#2:
1 – Push-up w/ 180 Degree Rotation
2 – Burpees to Mountain Climber Progression
Superset Station#3:
1 – Gallows Row (Hard to Easy Progression)
2 – Skater Hops
C – Optional – 5 Minute Cardio Finisher
D – Cool Down & Stretching

Saturday August 4, 2012
"If you can't fly, then run. If you can't run, then walk. If you can't walk, then crawl. But whatever you do, keep moving." - Martin Luther King, Jr.
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 3 - 5 Steps per leg
Bodysaw x 10
Band Resisted Hip Hinge & Lateral Raise
C – Optional – 5 Minute Cardio Finisher
D – Cool Down & Stretching