Monday August 20, 2012
"The wrong way always seems the more reasonable." – George Moore (1852 - 1933)
A – Warm Up
B – Isometric Interval Training
10 secs isometric hold, 5 secs rest X 6 sets, followed by 30 second recovery & transition to the next exercise. 2 total “rounds”.
1 – Band Resisted Push Up Hold
2 – Battle Ropes Side Plank Hold
3 – Weighted SL Balance Hold
4 – MB Squat Hold
5 – Gallows Scap Hold
C – 4 Minute Sprint Finisher
"The wrong way always seems the more reasonable." – George Moore (1852 - 1933)
A – Warm Up
B – Isometric Interval Training
10 secs isometric hold, 5 secs rest X 6 sets, followed by 30 second recovery & transition to the next exercise. 2 total “rounds”.
1 – Band Resisted Push Up Hold
2 – Battle Ropes Side Plank Hold
3 – Weighted SL Balance Hold
4 – MB Squat Hold
5 – Gallows Scap Hold
C – 4 Minute Sprint Finisher
Tuesday August 21, 2012
"It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it." – John Steinbeck
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – Lying SL Hip Extension (L & R)
2 – Squat Hold & 1 Arm Row – Foam Roll TFL & IT Bands (L & R)
3 – Jumping Squats – ½ Kneeling 90/90 EQI Stretch (L & R)
4 – Seated “V” Press – Gallows Band Lat & Pec Stretch
5 – KB Swings – Bird Dog Hold (L & R)
C – 4 Minute Cardio Finisher
"It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it." – John Steinbeck
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – Lying SL Hip Extension (L & R)
2 – Squat Hold & 1 Arm Row – Foam Roll TFL & IT Bands (L & R)
3 – Jumping Squats – ½ Kneeling 90/90 EQI Stretch (L & R)
4 – Seated “V” Press – Gallows Band Lat & Pec Stretch
5 – KB Swings – Bird Dog Hold (L & R)
C – 4 Minute Cardio Finisher
Wednesday August 22, 2012
"I do not take a single newspaper, nor read one a month, and I feel myself infinitely the happier for it." – Thomas Jefferson
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 manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
30 secs work, 30 secs rest each exercise x 2
1 – Rev & Fwd Lunge w/Rope Slams + Broad Jump Burpees
2 – Band Resisted Sprints + Gallows SL Squat Hops (L & R)
3 – DB Squat Clean & Press (R & L) + DB Sumo DL & Hop
4 – KB Swing + Mountain Climbers w/Push Up
1:00 rest between
"I do not take a single newspaper, nor read one a month, and I feel myself infinitely the happier for it." – Thomas Jefferson
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 manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
30 secs work, 30 secs rest each exercise x 2
1 – Rev & Fwd Lunge w/Rope Slams + Broad Jump Burpees
2 – Band Resisted Sprints + Gallows SL Squat Hops (L & R)
3 – DB Squat Clean & Press (R & L) + DB Sumo DL & Hop
4 – KB Swing + Mountain Climbers w/Push Up
1:00 rest between
Thursday August 23, 2012
"Most plans are just inaccurate predictions." – Ben Bayol
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
SL Band Chest Press
Band Resisted Lateral Walk
Gallows Row
Standing KB Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch
C – 4 Minute Cardio Finisher
"Most plans are just inaccurate predictions." – Ben Bayol
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
SL Band Chest Press
Band Resisted Lateral Walk
Gallows Row
Standing KB Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch
C – 4 Minute Cardio Finisher
Friday August 24, 2012
"The soul becomes dyed with the color of its thoughts." – Marcus Aurelius Antonius
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
Lateral Bear Crawls
“T” Stance 1 Arm DB Row
Curtsy Lunge w/MB
C – 4 Minute Sizzling Cardio Finisher
"The soul becomes dyed with the color of its thoughts." – Marcus Aurelius Antonius
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
Lateral Bear Crawls
“T” Stance 1 Arm DB Row
Curtsy Lunge w/MB
C – 4 Minute Sizzling Cardio Finisher
Saturday
August 25, 2012
"How little do they see what really is, who frame their hasty judgment upon that which seems." – Daniel Webster
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – 1 Arm Side Plank Rows (L)
2 – DB High Pulls
3 – 1 Arm Side Plank Rows (R)
4 – Band Resisted Squat w/Knee Abduction
5 – MB Lateral Lunge & O/H Reach
6 – Gallows Scap Rows
"How little do they see what really is, who frame their hasty judgment upon that which seems." – Daniel Webster
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – 1 Arm Side Plank Rows (L)
2 – DB High Pulls
3 – 1 Arm Side Plank Rows (R)
4 – Band Resisted Squat w/Knee Abduction
5 – MB Lateral Lunge & O/H Reach
6 – Gallows Scap Rows
