Monday October 1, 2012
“To dare is to lose one's footing momentarily. To not dare is to lose oneself.” – Soren Kierkegaard
A - Dynamic Warm Up & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Gallows Row (3 sec up, fast back)
3) Tempo DB Loaded Hip Extension (fast down, 3 seconds up)
4) Long Plank Hold to Plank Hold
C – Finisher
“To dare is to lose one's footing momentarily. To not dare is to lose oneself.” – Soren Kierkegaard
A - Dynamic Warm Up & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Gallows Row (3 sec up, fast back)
3) Tempo DB Loaded Hip Extension (fast down, 3 seconds up)
4) Long Plank Hold to Plank Hold
C – Finisher
Tuesday October 2, 2012
“What is to give light must endure burning.” – Victor Frankl, Auschwitz survivor and author of the must-read classic, Man's Search for Meaning
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Gallows Push Up/Pikes
2 – Battle Ropes Jumping Jack Waves
3 – KB/DB Threaded Lunges
4 – KB/DB 1 Arm Floor Press
5 – Lying Ham Curls
C – Finisher
“What is to give light must endure burning.” – Victor Frankl, Auschwitz survivor and author of the must-read classic, Man's Search for Meaning
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Gallows Push Up/Pikes
2 – Battle Ropes Jumping Jack Waves
3 – KB/DB Threaded Lunges
4 – KB/DB 1 Arm Floor Press
5 – Lying Ham Curls
C – Finisher
Wednesday October 3, 2012
“Think of all the beauty still left around you and be happy.” – Anne Frank
A - Warm Up
B - Band Stretching Class
We will use the resistance bands as a tool for stretching and creating more flexibility and mobility in our ankles, hips and shoulders.
“Think of all the beauty still left around you and be happy.” – Anne Frank
A - Warm Up
B - Band Stretching Class
We will use the resistance bands as a tool for stretching and creating more flexibility and mobility in our ankles, hips and shoulders.
Thursday October 4, 2012
“To love and win is the best thing. To love and lose, the next best.” – William M. Thackeray
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – Two Handed DB Swing
2 – Spiderman Push Ups
3 – Band O/H Squats
4 – Gallows Rows
5 – Body Saw
C – Finisher
“To love and win is the best thing. To love and lose, the next best.” – William M. Thackeray
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – Two Handed DB Swing
2 – Spiderman Push Ups
3 – Band O/H Squats
4 – Gallows Rows
5 – Body Saw
C – Finisher
Friday
October 5, 2012
“The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing.” – Albert Einstein
A – Warm Up
B – Continuous 20 Minute Routine
1 – Low Push Up Hold (10 seconds)
2 – Single Leg Squat X10 (5 R & L)
3 – Strongman Crunch X10
4 – SL MB Hip Hinge with Rotation X10 (5 R &L)
“The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing.” – Albert Einstein
A – Warm Up
B – Continuous 20 Minute Routine
1 – Low Push Up Hold (10 seconds)
2 – Single Leg Squat X10 (5 R & L)
3 – Strongman Crunch X10
4 – SL MB Hip Hinge with Rotation X10 (5 R &L)
C
– Finisher
Saturday October 6, 2012
“The real joy of life is in its play. Play is anything we do for the joy and love of doing it, apart from any profit, compulsion, or sense of duty. It is the real joy of living.” – Walter Rauschbusch, theologian
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. Perform 5 rounds.
1 – Side Plank & Band Press – R
2 – Side Plank & Band Press – L
3 – KB Sumo Dead-lift w/ Hip Shift
4 – Seated Side-2-Side DB Press
5 – DB Loaded Hip Extension
6 – Scapular Push Up
C – Sizzling Cardio Finisher
“The real joy of life is in its play. Play is anything we do for the joy and love of doing it, apart from any profit, compulsion, or sense of duty. It is the real joy of living.” – Walter Rauschbusch, theologian
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. Perform 5 rounds.
1 – Side Plank & Band Press – R
2 – Side Plank & Band Press – L
3 – KB Sumo Dead-lift w/ Hip Shift
4 – Seated Side-2-Side DB Press
5 – DB Loaded Hip Extension
6 – Scapular Push Up
C – Sizzling Cardio Finisher
