Monday May 14, 2012
“The way to love anything is to realize that it might be lost.” – G.K. Chesterton
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
“The way to love anything is to realize that it might be lost.” – G.K. Chesterton
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 May 15, 2012
“The question should be, is it worth trying to do, not can it be done.” – Allard Lowenstein
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 – Walking Push Up Slides
2 – Suicide Sprints & Shuffles
Superset Station#3:
1 – Pull Ups Row
2 – Gallows Squats & Hops
“The question should be, is it worth trying to do, not can it be done.” – Allard Lowenstein
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 – Walking Push Up Slides
2 – Suicide Sprints & Shuffles
Superset Station#3:
1 – Pull Ups Row
2 – Gallows Squats & Hops
Wednesday May 15, 2012
“I don’t believe people are looking for the meaning of life as much as looking for the experience of being alive.” – Joseph Campbell
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Push Up Plank w/ Active Leg Hops
½ Squat Band Speed Presses
Battle Ropes Reverse Lunge & Drum Beat
Band Resisted Deadlift
Side Plank Reach & Rotate
“I don’t believe people are looking for the meaning of life as much as looking for the experience of being alive.” – Joseph Campbell
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Push Up Plank w/ Active Leg Hops
½ Squat Band Speed Presses
Battle Ropes Reverse Lunge & Drum Beat
Band Resisted Deadlift
Side Plank Reach & Rotate
Thursday May 16, 2012
“Think of all the beauty still left around you and be happy.” – Anne Frank
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows 1 Arm Row
2 – KB Sumo Dead Lift
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – 1 & ½ Push Ups
“Think of all the beauty still left around you and be happy.” – Anne Frank
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows 1 Arm Row
2 – KB Sumo Dead Lift
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – 1 & ½ Push Ups
Friday May 18, 2012
“Life’s most persistent and urgent question is, 'What are you doing for others?'" – Martin Luther King
A - Warm Up
B - 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1) 10 KB Swings, 5 Goblet Position Bulgarian Squats per leg & 5 Spiderman Push Ups per side
or
2) 5 Dumbbell Reverse Lunge & Press per leg then 5 Renegade Rows per side & 10 Ab Slides
“Life’s most persistent and urgent question is, 'What are you doing for others?'" – Martin Luther King
A - Warm Up
B - 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1) 10 KB Swings, 5 Goblet Position Bulgarian Squats per leg & 5 Spiderman Push Ups per side
or
2) 5 Dumbbell Reverse Lunge & Press per leg then 5 Renegade Rows per side & 10 Ab Slides
Saturday May 19, 2012
“Being defeated is often only a temporary condition. Giving up is what makes it permanent.” – Marilyn vos Savant
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 – DB Wide Grip Uprights
2 – Body Saw
3 – MB Lateral Lunge & Reach
4 – KB Swing
Metabolic Finisher - Speed Punches!
“Being defeated is often only a temporary condition. Giving up is what makes it permanent.” – Marilyn vos Savant
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 – DB Wide Grip Uprights
2 – Body Saw
3 – MB Lateral Lunge & Reach
4 – KB Swing
Metabolic Finisher - Speed Punches!
