Week #2 - Monday March 5 thru Saturday March 10, 2012

Monday March 5, 2012
"If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with the success unexpected in common hours." – Henry David Thoreau
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Atomic Plank & Push Up
2 – DB Goblet Squat
3 – Gallows Row
4 – Sliding Ham Curls
5 – Pikes

Tuesday March 6, 2012
"Before the beginning of great brilliance, there must be chaos. Before a brilliant person begins something great, they must look foolish to the crowd." – I Ching
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
Knee Friendly Lunge w/MB
Dips
½ Kneeling 1 Arm Band Row
DB Seated “V” Press
KB Swing

Wednesday March 7, 2012
"I would rather be ashes than dust! I would rather that spark should burn out in a brilliant blaze than it should be stilled by dry rot. I would rather be a superb meteor, every atom of me in a significant glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist...." – Jack London
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Push Up Plank w/ Active Leg Slides
½ Squat Band Speed Presses
Gallows Squat Jumps
Dip Bars Front-2-Backs
Band Resisted Front-2-Back Hops

Thursday March 8, 2012
"The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night." – Henry Wadsworth Longfellow
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side

Friday March 9, 2012
"Progress stops upon satisfaction." – Unknown
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Bulgarian Squat
2 – Mountain Climber/Hands Over The Line Combo
Superset Station#2:
1 – Zombie Slides
2 – Human Sled
Superset Station#3:
1 – Gallows Row w/Hip Extension
2 – Squats & Hops

Saturday March 10, 2012
"If you race merely for the tributes from others, you will be at the mercy of their expectations." – Scott Tinley
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 – Individual Leg Ham Slides
4 – Seated Side-2-Side KB Press
5 – Lateral Lunge & MB Reach
6 – “I Dream of Genie” Push Up

Week #1 of the 4 weeks session - Monday February 27 - Saturday March 3, 2012

Monday February 27, 2011
“When you get to the end of all the light you know, and it's time to step into the darkness of the unknown, faith is knowing that one of two things shall happen: Either you will be given something solid to stand on or you will be taught how to fly.” – Edward Teller
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Squat & Band Row
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge (L & R)
C2 – Mountain Climber
D1 – Band Resisted Clam Shell
D2 – Prone Cobra

Tuesday February 28, 2012
“To carry a grudge is like being stung to death by one bee.” – William Walton
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Rear Foot Elevated Split Squat
Gallows Row
PVC Dips & Chest Press

Wednesday February 29, 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 - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Ham Curls
Band Resisted, ½ Kneeling Speed Press
Gallows Mountain Climbers
SL Elevated Power Hops
Band Resisted Sprint & Shuffle

Thursday March 1, 2012
“It is amazing what you can accomplish if you do not care who gets the credit.” – Harry Truman
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat 4 Sec Pause & Jump
180 Degree Jump & Slam Ball
DB Squat & Press
Push-up & 1 Arm Slides
1 Arm Gallows Row

Friday March 2, 2012
“Many of the things you can count, don't count. Many of the things you can't count, really count.” – Albert Einstein
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Spiderman Push Up X 10
3 – Body Saw X 10
4 – SL Hip Hinge with Rotation X 10 (5 L&R)

Saturday March 3, 2012
“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Part The Uno – 10 – 3 Core Crazies…
1 – Side Plank with Abduction (R)
2 – Side Plank with Abduction (L)
3 – Band Resisted SL Hip Extension Hold (R)
4 – Band Resisted SL Hip Extension Hold (L)
5 – Plank With Active Leg Slides
Part The Dos – 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 (Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Seated Russian Twist, Jumping MB Slams, Standing MB Figure 8’s)
3 – Kettlebell Complex (1 Arm DL (L & R), 2 Arm Swing)
4 – Band Complex (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up/Plank Complex (Mountain Jumpers, Mountain Climbers, Plank Position Push Up)