Monday May 21, 2012
“The Pilgrims made seven times more graves than huts. No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.” – H.U. Westermayer
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB O/H ½ Kneel & Stand
Band Squat & Row
Atomic Plank & Push Up
Reverse Mountain Climbers
“The Pilgrims made seven times more graves than huts. No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.” – H.U. Westermayer
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB O/H ½ Kneel & Stand
Band Squat & Row
Atomic Plank & Push Up
Reverse Mountain Climbers
Tuesday
May 22, 2012
"There is no such thing as gratitude unexpressed. If it is unexpressed, it is plain, old-fashioned ingratitude.” – Robert Brault
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Split Squat & Band Press Combo
"There is no such thing as gratitude unexpressed. If it is unexpressed, it is plain, old-fashioned ingratitude.” – Robert Brault
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Split Squat & Band Press Combo
B – MB Slam
C1 – Gallows Row
C2 – Body Saw
C2 – Body Saw
D – KB Swing
Wednesday
May 23, 2012
“Gratitude is the memory of the heart.” – Jean Baptiste Massieu
A - Warm Up
B - Cardio Blast Wednesday
2 Minute Continuous Circuit – perform 2 minutes of work followed by 2 minutes of active recovery for 10 total rounds.
Main Exercise Active Recovery Exercise
1 – KB Swing/KB Hip Hinge Jump Rope
2 – Gallows O/H Squat/Row Jog in Place
3 – Plank/Push Up Plank Strongman Crunch/Hip Ext Hold
4 – Step Ups/Squat Jumps Wall Sit/Foam Roll Hips
5 – Band High Pull/Hammer Curl Wood Chop /Figure “8”
“Gratitude is the memory of the heart.” – Jean Baptiste Massieu
A - Warm Up
B - Cardio Blast Wednesday
2 Minute Continuous Circuit – perform 2 minutes of work followed by 2 minutes of active recovery for 10 total rounds.
Main Exercise Active Recovery Exercise
1 – KB Swing/KB Hip Hinge Jump Rope
2 – Gallows O/H Squat/Row Jog in Place
3 – Plank/Push Up Plank Strongman Crunch/Hip Ext Hold
4 – Step Ups/Squat Jumps Wall Sit/Foam Roll Hips
5 – Band High Pull/Hammer Curl Wood Chop /Figure “8”
Thursday May 24, 2012
“When we were children we were grateful to those who filled our stockings at Christmas time. Why are we not grateful to God for filling our stockings with legs?” – G.K. Chesterton
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 & Alt DB Press
Contra-lateral Push-up :)
Band Lawnmower Row
KB Squat & High Pull
Reaching Planks
“When we were children we were grateful to those who filled our stockings at Christmas time. Why are we not grateful to God for filling our stockings with legs?” – G.K. Chesterton
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 & Alt DB Press
Contra-lateral Push-up :)
Band Lawnmower Row
KB Squat & High Pull
Reaching Planks
Friday May 25, 2012
“If you have lived, take thankfully the past.” – John Dryden
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Renegade Row & Press
KB Goblet Squat
Band Resisted Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
Band Resisted SL Hip Extension
“If you have lived, take thankfully the past.” – John Dryden
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Renegade Row & Press
KB Goblet Squat
Band Resisted Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
Band Resisted SL Hip Extension
Saturday May 26, 2012
“You say grace before meals. All right. But I say grace before the concert and the opera, and grace before the play and pantomime, and grace before I open a book, and grace before sketching, painting, swimming, fencing, boxing, walking, playing, dancing and grace before I dip the pen in the ink.” – G.K. Chesterton
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 Plank Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
DB Wide Grip Upright Row
Pikes
“You say grace before meals. All right. But I say grace before the concert and the opera, and grace before the play and pantomime, and grace before I open a book, and grace before sketching, painting, swimming, fencing, boxing, walking, playing, dancing and grace before I dip the pen in the ink.” – G.K. Chesterton
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 Plank Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
DB Wide Grip Upright Row
Pikes
