Monday June 11, 2012
"Every great achievement is the victory of a flaming heart.” – Ralph Waldo Emerson
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Side Plank
1 Leg ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold
Superman
Run in place
Squat Hold
"Every great achievement is the victory of a flaming heart.” – Ralph Waldo Emerson
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Side Plank
1 Leg ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold
Superman
Run in place
Squat Hold
Tuesday June 12, 2012
“Cherish your visions and your dreams as they are the children of your soul, the blueprints of your ultimate achievements.” – Napoleon Hill
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Swing
3 – Jump Lunge & Slam Ball
4 – Gallows Slide Ham Curl
5 – Strongman Crunch
“Cherish your visions and your dreams as they are the children of your soul, the blueprints of your ultimate achievements.” – Napoleon Hill
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Swing
3 – Jump Lunge & Slam Ball
4 – Gallows Slide Ham Curl
5 – Strongman Crunch
Wednesday June 13, 2012
“All you need is a plan, a road map, and the courage to press on to your destination.” – Earl Nightingale
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
1:00 each exercise x 2
1 – Jumping/Squatting Rope Slams + Burpees/Mountain Jumpers
2 – Gallows Row & Leg Lift + Gallows SL Squat Hops (L & R)
3 – DB SL Hip Hinge (R & L) + Split Squat & DB Press
4 – KB Swing + Band Chest Press w/ Rotation
1:00 rest between
“All you need is a plan, a road map, and the courage to press on to your destination.” – Earl Nightingale
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
1:00 each exercise x 2
1 – Jumping/Squatting Rope Slams + Burpees/Mountain Jumpers
2 – Gallows Row & Leg Lift + Gallows SL Squat Hops (L & R)
3 – DB SL Hip Hinge (R & L) + Split Squat & DB Press
4 – KB Swing + Band Chest Press w/ Rotation
1:00 rest between
Thursday June 14, 2012
“You can’t depend on your eyes when your imagination is out of focus.” – Mark Twain
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
3 Push-ups & 180 Degree Rotation
“T” Stance DB Row
Curtsy Lunge & Reach w/MB
“You can’t depend on your eyes when your imagination is out of focus.” – Mark Twain
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
3 Push-ups & 180 Degree Rotation
“T” Stance DB Row
Curtsy Lunge & Reach w/MB
Friday June 15, 2012
“There is no happiness except in the realization that we have accomplished something.” – Henry Ford
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1 – Arm Squat & Press
1 – Arm Band Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & MB Lateral Reach
SLDL w/ KB
“There is no happiness except in the realization that we have accomplished something.” – Henry Ford
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1 – Arm Squat & Press
1 – Arm Band Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & MB Lateral Reach
SLDL w/ KB
Saturday June 16, 2012
“The value of achievement lies in the achieving.” – Albert Einstein
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
“The value of achievement lies in the achieving.” – Albert Einstein
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
