Monday September 10, 2012
“I am always doing that which I cannot in order that I may learn how to do it.” – Pablo Picasso
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Misery Pulls
3 Push-ups & 180 Degree Rotation
SL Hip Hinge & Band Row
Side Plank Reach & Rotate
“I am always doing that which I cannot in order that I may learn how to do it.” – Pablo Picasso
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Misery Pulls
3 Push-ups & 180 Degree Rotation
SL Hip Hinge & Band Row
Side Plank Reach & Rotate
Tuesday September 11, 2012
“It’s not about time, it’s about choices. How are you spending your choices?” – Beverly Adamo
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Bird Dog Hold
2 – Prisoner Squats
3 – Triceps Push Up
4 – SL Hip Extension & Lower
5 – Push Up Plank with Active Leg Hops
6 – Squat Jumps
7 – Hands Over the Line
8 – Mountain Jumpers
“It’s not about time, it’s about choices. How are you spending your choices?” – Beverly Adamo
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Bird Dog Hold
2 – Prisoner Squats
3 – Triceps Push Up
4 – SL Hip Extension & Lower
5 – Push Up Plank with Active Leg Hops
6 – Squat Jumps
7 – Hands Over the Line
8 – Mountain Jumpers
Wednesday September 12, 2012
“Too many people overvalue what they are not and undervalue what they are.” - Malcolm Forbes
A – Warm Up
B – Spartacus Cardio
60 secs work, 15 secs rest X 10 exercise set. Perform 3 rounds.
1 – Gallows Single Bar Side-2-Side Rows
2 – KB Swing
3 – 4 Stage Push Ups (Spiderman, Corkscrew, Hindu, Standard)
4 – KB Squat & High Pull
5 – Gallows Over/Under Grip Rows
6 – Gallows Ab Rollout
7 – 1 Arm KB Swing
8 – Skater Jumps w/ Hops
9 – Crashing Waves
10 – Burpee to Mountain Climbers
“Too many people overvalue what they are not and undervalue what they are.” - Malcolm Forbes
A – Warm Up
B – Spartacus Cardio
60 secs work, 15 secs rest X 10 exercise set. Perform 3 rounds.
1 – Gallows Single Bar Side-2-Side Rows
2 – KB Swing
3 – 4 Stage Push Ups (Spiderman, Corkscrew, Hindu, Standard)
4 – KB Squat & High Pull
5 – Gallows Over/Under Grip Rows
6 – Gallows Ab Rollout
7 – 1 Arm KB Swing
8 – Skater Jumps w/ Hops
9 – Crashing Waves
10 – Burpee to Mountain Climbers
Thursday
September 13, 2012
“Hindsight is an exact science.” – Guy Bellamy
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 Sumo Dead-lift
3 – Reverse Lunge & Slam Ball
4 – Gallows Slide Ham Curl
5 – Strongman Crunch
“Hindsight is an exact science.” – Guy Bellamy
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 Sumo Dead-lift
3 – Reverse Lunge & Slam Ball
4 – Gallows Slide Ham Curl
5 – Strongman Crunch
Friday September 14, 2012
“The mind is its own place, and in itself can make a heaven of Hell, a hell of Heaven.” – John Milton
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 – Scapular Pushups
A2 – Active Bird Dogs
“The mind is its own place, and in itself can make a heaven of Hell, a hell of Heaven.” – John Milton
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 – Scapular Pushups
A2 – Active Bird Dogs
B1 – DB Split Squat & Press
B2 – 3 Points of Contact Plank
B2 – 3 Points of Contact Plank
C1 – Gallows Row
C2 – Squat Hold
C2 – Squat Hold
2 Minute
Finisher!!! (Wall Sprints & Bear Crawls)
Saturday September 15, 2012
“A light heart lives long.” – William Shakespeare
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 Underhand Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Plank Position Leg Slides
5 – MB Curtsy Lunge & Reach
6 – Seated “V” Press
“A light heart lives long.” – William Shakespeare
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 Underhand Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Plank Position Leg Slides
5 – MB Curtsy Lunge & Reach
6 – Seated “V” Press
