Monday July 9, 2012
"For what avail the plough or sail, or land or life, if freedom fail?” – Ralph Waldo Emerson
A – Warm Up
B – Monday Morning Mindfulness
40 seconds of work, 20 seconds of rest X 5 exercises for 4 “rounds”.
1 – Gallows 1 ½ Row
2 – DB Squat & Hold Press
3 – Push Up & Reach
4 – KB Hip Hinge & Shrug
5 – MB Slam & High Toss
"For what avail the plough or sail, or land or life, if freedom fail?” – Ralph Waldo Emerson
A – Warm Up
B – Monday Morning Mindfulness
40 seconds of work, 20 seconds of rest X 5 exercises for 4 “rounds”.
1 – Gallows 1 ½ Row
2 – DB Squat & Hold Press
3 – Push Up & Reach
4 – KB Hip Hinge & Shrug
5 – MB Slam & High Toss
Tuesday July 10, 2012
“They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety.” – Benjamin Franklin, Historical Review of Pennsylvania, 1759
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
1 – KB Swing
2 – Push-up & Pike Combo
3 – ½ Kneeling 1 Arm Press
4 – Band Squat & Row
5 – Long Plank Hold to Plank Hold
“They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety.” – Benjamin Franklin, Historical Review of Pennsylvania, 1759
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
1 – KB Swing
2 – Push-up & Pike Combo
3 – ½ Kneeling 1 Arm Press
4 – Band Squat & Row
5 – Long Plank Hold to Plank Hold
Wednesday July 11, 2012
“You can’t depend on your eyes when your imagination is out of focus.” – Mark Twain
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (45 Minute Class)
45 – 15 Routine – 10 Exercise X 3 Rounds. 2 minutes rest between rounds
1 – Lateral Shuffle Left
2 – Lateral Shuffle Right
3 – Forward Hop
4 – Skipping in Place
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Back Pedal
9 – Stationary Run
10 – Split Jump
“You can’t depend on your eyes when your imagination is out of focus.” – Mark Twain
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (45 Minute Class)
45 – 15 Routine – 10 Exercise X 3 Rounds. 2 minutes rest between rounds
1 – Lateral Shuffle Left
2 – Lateral Shuffle Right
3 – Forward Hop
4 – Skipping in Place
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Back Pedal
9 – Stationary Run
10 – Split Jump
Thursday July 12, 2012
“Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision.” – Muhammad Ali
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Split Squat Hold & 45 Degree Press
Slide Ham Curls
½ Kneeling Palloff Press
“Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision.” – Muhammad Ali
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Split Squat Hold & 45 Degree Press
Slide Ham Curls
½ Kneeling Palloff Press
Friday July 13, 2012
“You must either modify your dreams or magnify your skills.” – Jim Rohn
A - Warm-up and Hip Mobility
B – 15/15 Tabata Training
Spiderman Push Up/Prisoner Squats
Band Tug-of-War/Mountain Climbers
DB Seated S-2-S Press/Lying Heel Raises
KB Swing/KB Hip Hinge
“You must either modify your dreams or magnify your skills.” – Jim Rohn
A - Warm-up and Hip Mobility
B – 15/15 Tabata Training
Spiderman Push Up/Prisoner Squats
Band Tug-of-War/Mountain Climbers
DB Seated S-2-S Press/Lying Heel Raises
KB Swing/KB Hip Hinge
Saturday July 14, 2012
"Being a male is a matter of birth. Being a man is a matter of choice." – Ben Kinchelow
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Atomic Push Up & Plank w/ Active Leg Hops
Band Lateral Step & High Pull
"Being a male is a matter of birth. Being a man is a matter of choice." – Ben Kinchelow
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Atomic Push Up & Plank w/ Active Leg Hops
Band Lateral Step & High Pull
