Monday February 6, 2012
“I contend that for a nation to try to tax itself into prosperity is like a man standing in a bucket and trying to lift himself up by the handle.” – Winston Churchill
A - Warm Up
B - Tempo Intervals - Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – SL Band Resisted Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Balance Hold w/ MB Toss
4 – SL Balance Hold w/ MB Toss
5 – Gallows Row Hold
Tuesday February 7, 2012
“A choice between two good things is the hardest choice there is.” - Dorn of Islandia
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 (Jumping Slams, Jumping Jack Slams, Reverse Lunge Slams)
2 – Bodyweight Complex (Jumping Squats, Squats, Squat Hold)
3 – Kettlebell Complex (1 Arm DL L & R, 2 Arm Swing)
4 – Band Complex (Band OH Press, Band Squats, Band Hammer Curls)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L&R)
Wednesday February 8, 2012
"You have to go into the jungle, find the lion, and spit in his face...then shoot him. You guys are not good enough to win on talent alone...you have to want it." – Herbie Brooks- coach of the 1980 U.S. Olympic Hockey Team
A - Warm Up
B - Cardio Blast Wednesday
KB Walk & Touch X 3 Trips
Begin at one end of the "track", hold the KB at arm's length between the thighs, take a step and touch the ground with the KB, stand back up, then touch the ground. Continue in this fashion until you walk the length of the track. Walk to the other end while your partner performs their walk.
Main Program
1:00 each exercise x 2
1. – Seated Side-2-Side Rope Slams + Skater Hops
2. – Wide Stance Shoulder-2-Shoulder Press + Broad Jump Burpee
3. – Gallows Row & Gallows Mountain Climbers
4. – KB Swing & Band Tug-of-War w/Squat Sequence
1:00 rest between
Thursday February 9, 2012
"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve." – Anonymous
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Reverse Lunge & Band Row
2 – Corkscrew Pushup
3 – Jumping MB Slam
4 – SL Hip Hinge w/DB or KB
5 – Alternating 3 Point Plank
Friday February 10, 2012
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." – Emil Zatopek
A - Warm Up
B - Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squats
2 – SL Band Resisted Push Up
3 – Elevated DB Resisted Hip Extension
4 – Split Squat Hold & Band Row
Metabolic Finisher - Speed Punches!
Saturday February 11, 2012
“Don’t wish it was easier…wish you were better.” – Jim Rohn
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Lunge/Step Up Complex x 5 Steps per leg
Gallows Body Saw x 10
Band Hip Hinge Shoulder Work x 12
Finisher - 10 Set Shoulder Burnout
