Monday March 19, 2012
"You are successful the moment you start moving toward a worthwhile goal." – Chuck Carlson
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Split Stance Squat Rope Slams
2 – Jumping KB Sumo Dead Lift
3 – Gallows Balance Lunge & Hop
4 – Side Plank Band Row w/Abduction
"You are successful the moment you start moving toward a worthwhile goal." – Chuck Carlson
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Split Stance Squat Rope Slams
2 – Jumping KB Sumo Dead Lift
3 – Gallows Balance Lunge & Hop
4 – Side Plank Band Row w/Abduction
Tuesday March 20, 2012
"A man to carry on a successful business must have imagination. He must see things as in a vision, a dream of the whole thing." – Charles Schwab
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Vertical Jumps Variation
2 – Spiderman Push Up Variation
3 – DB Rotational Dead Lift Variation
4 – Alternating Reverse Lunge + DB Chop Variation
"A man to carry on a successful business must have imagination. He must see things as in a vision, a dream of the whole thing." – Charles Schwab
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Vertical Jumps Variation
2 – Spiderman Push Up Variation
3 – DB Rotational Dead Lift Variation
4 – Alternating Reverse Lunge + DB Chop Variation
Wednesday March 21, 2012
"To follow, without halt, one aim: There's the secret of success." – Anna Pavlova
A – Warm Up
B – 60/30 Strength/Cardio Routine
Perform 60 seconds of work and 30 seconds of rest for each of 2 exercises twice, followed by a one minute rest and transition.
A1 – Walking Asymmetrically Loaded Lunge
A2 – Front-2-Back Hops
"To follow, without halt, one aim: There's the secret of success." – Anna Pavlova
A – Warm Up
B – 60/30 Strength/Cardio Routine
Perform 60 seconds of work and 30 seconds of rest for each of 2 exercises twice, followed by a one minute rest and transition.
A1 – Walking Asymmetrically Loaded Lunge
A2 – Front-2-Back Hops
B1 – Gallows Chest Press
B2 – Skater Hops
B2 – Skater Hops
C1 – KB 1 Arm Snatch
C2 – SL Rotational Hops
C2 – SL Rotational Hops
Thursday March 22, 2012
"The secret of success is constancy to purpose." – Benjamin Disraeli
A – Warm Up
B – Bodyweight 30 Second Complex
Perform each of 6 exercises for 30 seconds followed by a 1 minute rest. Perform 5 rounds.
1 – Top Half Get Up – R
2 – Top Half Get Up – L
3 – Side-2-Side Push Up
4 – Side-2-Side Burpees
5 – SL Bent Knee Hip Extension – R
6 – SL Bent Knee Hip Extension – L
Friday March 23, 2012
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A – Warm Up
B – 10, 20, 30 Ladders and the Push Up Challenge
Perform 10, 20, and 30 seconds “ladders” twice for a particular exercise followed by a 60 second push up challenge, then a 60 second rest and transition.
A1 – KB Swing
A2 – Uchi Mata Push Up
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A – Warm Up
B – 10, 20, 30 Ladders and the Push Up Challenge
Perform 10, 20, and 30 seconds “ladders” twice for a particular exercise followed by a 60 second push up challenge, then a 60 second rest and transition.
A1 – KB Swing
A2 – Uchi Mata Push Up
B1 – Gallows Jumping Squats
B2 – Leg Kick Push Up
B2 – Leg Kick Push Up
C1 – Battle Ropes
C2 – Alternating Hand Placement SL Push Up
C2 – Alternating Hand Placement SL Push Up
Saturday March 24, 2012
"Fear not those who argue but those who dodge.” – Marie von Ebner-Eschenbach
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Turkish Get Ups Interval Circuit
1 – LEFT Side 1st Stage Partial Get-Ups: 30 s on, 30 s off
2 – RIGHT Side 1st Stage Partial Get- Ups: 30 s on, 30 s off
3 – LEFT Side 2nd Stage Partial Get-Ups: 30 s on, 30 s off
4 – RIGHT Side 2nd Stage Partial Get- Ups: 30 s on, 30 s off
5 – LEFT Side 3rd Stage Partial Get-Ups: 30 s on, 30 s off
6 – RIGHT Side 3rd Stage Partial Get- Ups: 30 s on, 30 s off
7 – Alternating 1- Repetition Full Getups: Continuous 3 Minutes
8 – Rest for 2 minutes and Repeat
"Fear not those who argue but those who dodge.” – Marie von Ebner-Eschenbach
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Turkish Get Ups Interval Circuit
1 – LEFT Side 1st Stage Partial Get-Ups: 30 s on, 30 s off
2 – RIGHT Side 1st Stage Partial Get- Ups: 30 s on, 30 s off
3 – LEFT Side 2nd Stage Partial Get-Ups: 30 s on, 30 s off
4 – RIGHT Side 2nd Stage Partial Get- Ups: 30 s on, 30 s off
5 – LEFT Side 3rd Stage Partial Get-Ups: 30 s on, 30 s off
6 – RIGHT Side 3rd Stage Partial Get- Ups: 30 s on, 30 s off
7 – Alternating 1- Repetition Full Getups: Continuous 3 Minutes
8 – Rest for 2 minutes and Repeat
