Week #2 of this current session - Monday October 29 thru Saturday November 3, 2012

Monday October 29, 2012
“Some days you’re the dog and some day’s you’re the hydrant.” – Unknown
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Swing & Step
2 – Spiderman Push Ups
3 – Band O/H Squats
4 – Gallows Rows
5 – Body Saw
C – Cardio Finisher

Tuesday October 30, 2012
“Whether you think you can or think you can’t, you’re right.” – Henry Ford
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Squat & Row
2 – Renegade Row & Press
3 – Single Leg KB Hip Hinge
4 – Jumping MB Slam
C – Cardio Finisher

Wednesday October 31, 2012
“To carry a grudge is like being stung to death by one bee.” – William Walton
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 Tabata protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Bear Crawl
1b – Speed Squats

2a – Reverse Lunge & Drum Beat w/ Ropes
2b – Burpee w/ Push Up

3a – Gallows Low Skiers Hop
3b – Band Tug-O-War

4a – DB Squat, Curl & Press
4b – Skater Hops

C – Core Stability Challenge

Thursday November 1, 2012
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” – Stephen Covey
A – Warm Up
B – Strength-Cardio Blast-O-Rama!!!
Perform a strength exercise for 30 secs, rest for 30 secs, then perform a cardio exercise for 15 secs and rest for 15 secs. 5 exercise circuit X 3 rounds.
1 – Goblet Squat & Band Resisted Skiers “Press”
2 – Gallows Low Rows & Gallows Split Squat Jumps
3 – Hindu Push Up & MB Speed Slams
4 – Ab Slides & Band Resisted Speed Punches
5 – KB Resisted Hip Hinge & Wall Sprints

Friday November 2, 2012
“Discovery consists in seeing what everyone else has seen and thinking what no one else has thought.” – Albert Szent-Gyorgi
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & 1 Arm DB Press
Spiderman Push Up
Band Lawnmower Row
KB O/H Lunge Position Rise & Lower
Reaching Planks

C – Cardio Finisher

Saturday November 3, 2012
“It is not how much you do, but how much Love you put into the doing that matters.” – Mother Teresa
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
Curtsy Lunge From Deficit (Right Side)
Seated Side-2-Side Press
Gallows Push-Up Position Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
Band Resisted Wide Grip Upright Row
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