Monday October 22, 2012
“The guy says, ‘When you work where I work, by the time you get home it's late. You've got to have a bite to eat, watch a little TV, relax, and get to bed. You can't sit up half the night planning, planning.’ And he's the same guy who's behind on his car payment.” - Jim Rohn
A – Warm-up
B – 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Gallows Rows
Plank Position Band Press
DB Squat & Curl
KB Swing
Band Resisted Forward & Backward Train Track Walks
C – Finisher (20 – 10 Speed Punch & Crab Crawl)
“The guy says, ‘When you work where I work, by the time you get home it's late. You've got to have a bite to eat, watch a little TV, relax, and get to bed. You can't sit up half the night planning, planning.’ And he's the same guy who's behind on his car payment.” - Jim Rohn
A – Warm-up
B – 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Gallows Rows
Plank Position Band Press
DB Squat & Curl
KB Swing
Band Resisted Forward & Backward Train Track Walks
C – Finisher (20 – 10 Speed Punch & Crab Crawl)
Tuesday October
23, 2012
"You'll never achieve your dreams if they don't become goals." – Anonymous
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 (Side-2-Side, Crashing Waves, Drums)
2 - Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Incline Press R & L, Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
C – Finisher (15/15 Ground & Sky Squats & Bear Crawl)
"You'll never achieve your dreams if they don't become goals." – Anonymous
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 (Side-2-Side, Crashing Waves, Drums)
2 - Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Incline Press R & L, Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
C – Finisher (15/15 Ground & Sky Squats & Bear Crawl)
Wednesday
October 24, 2012
"Every man is a diary in which he writes one story while intending to write another. His humblest moment is when he compares the two." – Hugh B. Brown
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (45 Minute Class)
45 – 15 Routine – 10 Exercise X 3 Rounds. 2 minutes rest between rounds
1 – Lateral Shuffle Left
2 – Lateral Shuffle Right
3 – Forward Hop & Back Pedal To Start
4 – Backward Hop & Sprint To Start
5 – Sprint
6 – Split Squat Left
7 – Split Squat Right
8 – Back Pedal
9 – Stationary Run
10 – Drop Split Squat
"Every man is a diary in which he writes one story while intending to write another. His humblest moment is when he compares the two." – Hugh B. Brown
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (45 Minute Class)
45 – 15 Routine – 10 Exercise X 3 Rounds. 2 minutes rest between rounds
1 – Lateral Shuffle Left
2 – Lateral Shuffle Right
3 – Forward Hop & Back Pedal To Start
4 – Backward Hop & Sprint To Start
5 – Sprint
6 – Split Squat Left
7 – Split Squat Right
8 – Back Pedal
9 – Stationary Run
10 – Drop Split Squat
Thursday October 25, 2012
"A man's reach should exceed his grasp, or what's heaven for?" – Robert Browning
A - Dynamic Warm-up and Hip Mobility
B – 40/40 – 20/20 Training
40 seconds of strength work, followed by 40 seconds of rest, then 20 seconds of cardio, followed by 20 seconds of rest. 5 exercises X 3 “rounds”.
1 Arm DB Squat & Press & Jumping Jacks
Push Ups w/4 Second Pause & Burpees
Split Squat Hold & Row & Mountain Climbers
Slide Ham Curls & Jumping Squats
Single Leg Gallows Row & Sprints
"A man's reach should exceed his grasp, or what's heaven for?" – Robert Browning
A - Dynamic Warm-up and Hip Mobility
B – 40/40 – 20/20 Training
40 seconds of strength work, followed by 40 seconds of rest, then 20 seconds of cardio, followed by 20 seconds of rest. 5 exercises X 3 “rounds”.
1 Arm DB Squat & Press & Jumping Jacks
Push Ups w/4 Second Pause & Burpees
Split Squat Hold & Row & Mountain Climbers
Slide Ham Curls & Jumping Squats
Single Leg Gallows Row & Sprints
Friday October 26, 2012
"In philosophy, it is not the attainment of the goal that matters, it is the things that are met with by the way." – Henry Havelock Ellis
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Push-up & Pike Combo
"In philosophy, it is not the attainment of the goal that matters, it is the things that are met with by the way." – Henry Havelock Ellis
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Push-up & Pike Combo
B – Reverse Lunge &
Band Row
C – KB Swing
D1 – Mountain Jumpers
D2 – Supermans
C – Finisher (8/12 Sprints & Squatting Punches)
D2 – Supermans
C – Finisher (8/12 Sprints & Squatting Punches)
Saturday October
27, 2012
“There are two ways to face the future. One way is with apprehension; the other is with anticipation.” – Jim Rohn
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, w/ Reach
2 – Side Plank & Band Press L, w/ Reach
3 – Body Saw
4 – Seated Side-2-Side KB Press
5 – Band Resisted Hip Extension
6 – “I Dream of Genie” Push Up
“There are two ways to face the future. One way is with apprehension; the other is with anticipation.” – Jim Rohn
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, w/ Reach
2 – Side Plank & Band Press L, w/ Reach
3 – Body Saw
4 – Seated Side-2-Side KB Press
5 – Band Resisted Hip Extension
6 – “I Dream of Genie” Push Up
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