New 4 Week Session - Monday July 2 thru Saturday July 7, 2012

Monday July 2, 2012
"Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it. The man who knows how will always have a job. The man who also knows why will always be his boss. As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble." – Ralph Waldo Emerson
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
Gallows Row
Band “Lawnmower Pull”
KB Squat & High Pull

Tuesday July 3, 2012
"Persistence is to the character of man as carbon is to steel.” – Napoleon Hill
A - Warm Up
B - 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 (Jumping Jacks, Shuffle Splits, Seal Jacks)
2 - Bodyweight Complex (Sprint in Place, Skips, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats & High Pull, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank reach & Rotate L&R)

Wednesday July 4, 2012
“Failure is only postponed as success as long as courage ‘coaches’ ambition. The habit of persistence is the habit of victory” - Herbert Kaufman
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                                     Jump Rope
2 – Gallows O/H Squat                   Jog in Place
3 – Plank - Push Up Plank             Strongman Crunch – Hip Extension
4 – Step Ups – Squat Jumps         Progressing Row Hold
5 – Band Fwd Lunge & Press        MB Slam – Wood Chop

Thursday July 5, 2012
“The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those which fail.” – Napoleon Hill
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Pushups
A2 – 2 Points of Contact Plank Hold

B1 – DB 1 Arm Squat & Press
B2 – SL Hip Extension Hold

C1 – Low Squat Position Hold & 1 Arm Row
C2 – Side Plank Row Hold

Friday July 6, 2012
“Failure is the foundation of success, and the means by which it is achieved.” – Lao Tzu
A - Warm Up
B - Bodybuilding Boot-camp 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 – KB Goblet Squats
2 – SL Push Ups
3 – DB Sumo Deadlift
4 – Gallows Rows
Metabolic Finisher - Speed Punches!

Saturday July 7, 2012
“Adversity will happen. How a person reacts is critical. Successful people have a tendency to see adversity as an opportunity to learn something new, improve and to become a better person.” – Tom Osborne
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 5 Steps per leg
Bodysaw x 10
Gallows Shoulder Complex w/ Hip Extension x 12

Finisher – Steve’s Special Shoulder Burner