Monday October 8, 2012
“You can cut down a tree with a hammer, but it takes about 30 days. If you trade the hammer for an ax, you can cut it down in about 30 minutes. The difference between 30 days and 30 minutes is skills.” – Jim Rohn
A – Warm Up
B – Continuous 15 Second Routine
6 consecutive 15 second work periods followed by 1 minute rest. 8 rounds
1 – Prisoner Squat
2 – Push Up
3 – Hip Hinge w/MB
4 – Mountain Climb
5 – Table Top Hold
6 – Burpee
C – High Speed Finisher (20/10 Speed Punches & Knee Kicks)
“You can cut down a tree with a hammer, but it takes about 30 days. If you trade the hammer for an ax, you can cut it down in about 30 minutes. The difference between 30 days and 30 minutes is skills.” – Jim Rohn
A – Warm Up
B – Continuous 15 Second Routine
6 consecutive 15 second work periods followed by 1 minute rest. 8 rounds
1 – Prisoner Squat
2 – Push Up
3 – Hip Hinge w/MB
4 – Mountain Climb
5 – Table Top Hold
6 – Burpee
C – High Speed Finisher (20/10 Speed Punches & Knee Kicks)
Tuesday October 9, 2012
"Goals allow you to control the direction of change in your favor." – Brian Tracy
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Band Chest Flyes
Band Resisted Walks
Renegade Row
KB Squat & Press
Siff Squats
Kneeling Gallows Abs Rollout
C – Finisher (20/15/10 Squat Routine)
"Goals allow you to control the direction of change in your favor." – Brian Tracy
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Band Chest Flyes
Band Resisted Walks
Renegade Row
KB Squat & Press
Siff Squats
Kneeling Gallows Abs Rollout
C – Finisher (20/15/10 Squat Routine)
Wednesday October 10, 2012
"Aim for the top. There is plenty of room there. There are so few at the top it is almost lonely there." – Samuel Insull
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Band Resisted Body Saw
Lateral Shuffle & Burpee
Gallows Squat Jumps
Broad Jump/Push Up
Band Resisted Jumping Jacks
C – Finisher (10 – 3 Core Stability)
"Aim for the top. There is plenty of room there. There are so few at the top it is almost lonely there." – Samuel Insull
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Band Resisted Body Saw
Lateral Shuffle & Burpee
Gallows Squat Jumps
Broad Jump/Push Up
Band Resisted Jumping Jacks
C – Finisher (10 – 3 Core Stability)
Thursday October 11, 2012
“If you go to work on your goals, your goals will go to work on you. If you go to work on your plan, your plan will go to work on you. Whatever good things we build end up building us.” – Jim Rohn
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 Dead-lift
4 – Gallows Row
C – Finisher (15/15 Lateral Band Resisted Bear Crawl)
“If you go to work on your goals, your goals will go to work on you. If you go to work on your plan, your plan will go to work on you. Whatever good things we build end up building us.” – Jim Rohn
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 Dead-lift
4 – Gallows Row
C – Finisher (15/15 Lateral Band Resisted Bear Crawl)
Friday
October 12, 2012
"If you don't know where you are going, you might wind up someplace else." – Yogi Berra
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 – Dips Bars Pushups
A2 – ½ Kneeling Band Pallof Press O/H Hold
"If you don't know where you are going, you might wind up someplace else." – Yogi Berra
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 – Dips Bars Pushups
A2 – ½ Kneeling Band Pallof Press O/H Hold
B1 – DB Split Squat & Press
B2 – SL Hip Extension Hold
B2 – SL Hip Extension Hold
C1 – Gallows Row
C2 – Gallows Abs Rollout Hold
C2 – Gallows Abs Rollout Hold
C – Finisher (Skater Hops/Split Squat Jumps)
Saturday October 13, 2012
"What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it." – Alexander Graham Bell
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1 – DB or KB Lunge & Press Complex (Fwd Lunge, Reverse Lunge, Curtsy Lunge) x 3 cycles per leg
2 – Body-saw & Pike Complex x 10
3 – Band Resisted Shoulder Range-of-Motion Complex x 10
"What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it." – Alexander Graham Bell
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1 – DB or KB Lunge & Press Complex (Fwd Lunge, Reverse Lunge, Curtsy Lunge) x 3 cycles per leg
2 – Body-saw & Pike Complex x 10
3 – Band Resisted Shoulder Range-of-Motion Complex x 10
C – Finisher
(Shoulder finisher routine)
