Monday August 6, 2012
"The quality of a person's life is in direct proportion to their commitment to excellence." – Vince Lombardi
A – Warm Up
B – Bodybuilding Bootcamp…Thunder & Lightning Version
30 secs work, 30 secs rest X 4 “rounds” in each of 4 exercises. 60 recovery between stations.
1 – Gallows Row
2 – Slide Ham Curls (or Walk Out Glute Bridges)
3 – KB Goblet Squats
4 – Band Resisted Push Ups
C – 4 Minute Cardio Finisher
"The quality of a person's life is in direct proportion to their commitment to excellence." – Vince Lombardi
A – Warm Up
B – Bodybuilding Bootcamp…Thunder & Lightning Version
30 secs work, 30 secs rest X 4 “rounds” in each of 4 exercises. 60 recovery between stations.
1 – Gallows Row
2 – Slide Ham Curls (or Walk Out Glute Bridges)
3 – KB Goblet Squats
4 – Band Resisted Push Ups
C – 4 Minute Cardio Finisher
Tuesday August 7, 2012
"You were made to soar, to crash to earth, then to rise and soar again" – Alfred Wainwright
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1 – MB Lateral Lunge & Reach
2 – Push Up Plank w/ Reach & Spiderman Moves
3 – Band Squat & Row
C – Cardio Finisher
"You were made to soar, to crash to earth, then to rise and soar again" – Alfred Wainwright
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1 – MB Lateral Lunge & Reach
2 – Push Up Plank w/ Reach & Spiderman Moves
3 – Band Squat & Row
C – Cardio Finisher
Wednesday August 8, 2012
"Do today what others will not, so that you may do tomorrow what others cannot." – Author Unknown
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Glute Bridge
Band Resisted, ½ Kneeling Speed Press
Gallows 3 Part Jumps (Split, Split, Squat)
3 Second Pause Power Hops
Broad Jump Burpees
"Do today what others will not, so that you may do tomorrow what others cannot." – Author Unknown
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Glute Bridge
Band Resisted, ½ Kneeling Speed Press
Gallows 3 Part Jumps (Split, Split, Squat)
3 Second Pause Power Hops
Broad Jump Burpees
Thursday August 9, 2012
"I am being stalked by death, but he will never take me alive!" – Harry Jarvis
A - Warm-up
B - Continuous 30 Second Movement Ladders
Reverse Knee Friendly Lunge & Touch
SL Hip Extension Hold
Superman 3 Second Hold Repeats
Offset Grip Triceps Push-ups
SL Cross Body Hip Hinge
Rock-the-Boats
Table Top Hold
Burpees
C – 4 Minute Cardio Finisher
"I am being stalked by death, but he will never take me alive!" – Harry Jarvis
A - Warm-up
B - Continuous 30 Second Movement Ladders
Reverse Knee Friendly Lunge & Touch
SL Hip Extension Hold
Superman 3 Second Hold Repeats
Offset Grip Triceps Push-ups
SL Cross Body Hip Hinge
Rock-the-Boats
Table Top Hold
Burpees
C – 4 Minute Cardio Finisher
Friday August 10, 2012
"It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power." – Alan Cohen
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB Forward Lunge & Press
Parallet Dips
½ Kneeling 1 Arm Band Reach & Row
Dead Bugs
KB Swing
C – 4 Minute Cardio Finisher
"It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power." – Alan Cohen
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB Forward Lunge & Press
Parallet Dips
½ Kneeling 1 Arm Band Reach & Row
Dead Bugs
KB Swing
C – 4 Minute Cardio Finisher
Saturday August 11, 2012
"An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know, you think you know and what you don't." – Me
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 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up
C – Sizzling Cardio Finisher
"An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know, you think you know and what you don't." – Me
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 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up
C – Sizzling Cardio Finisher
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