Week #2 of this current session - Monday October 29 thru Saturday November 3, 2012

Monday October 29, 2012
“Some days you’re the dog and some day’s you’re the hydrant.” – Unknown
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Swing & Step
2 – Spiderman Push Ups
3 – Band O/H Squats
4 – Gallows Rows
5 – Body Saw
C – Cardio Finisher

Tuesday October 30, 2012
“Whether you think you can or think you can’t, you’re right.” – Henry Ford
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Squat & Row
2 – Renegade Row & Press
3 – Single Leg KB Hip Hinge
4 – Jumping MB Slam
C – Cardio Finisher

Wednesday October 31, 2012
“To carry a grudge is like being stung to death by one bee.” – William Walton
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 Tabata protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Bear Crawl
1b – Speed Squats

2a – Reverse Lunge & Drum Beat w/ Ropes
2b – Burpee w/ Push Up

3a – Gallows Low Skiers Hop
3b – Band Tug-O-War

4a – DB Squat, Curl & Press
4b – Skater Hops

C – Core Stability Challenge

Thursday November 1, 2012
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” – Stephen Covey
A – Warm Up
B – Strength-Cardio Blast-O-Rama!!!
Perform a strength exercise for 30 secs, rest for 30 secs, then perform a cardio exercise for 15 secs and rest for 15 secs. 5 exercise circuit X 3 rounds.
1 – Goblet Squat & Band Resisted Skiers “Press”
2 – Gallows Low Rows & Gallows Split Squat Jumps
3 – Hindu Push Up & MB Speed Slams
4 – Ab Slides & Band Resisted Speed Punches
5 – KB Resisted Hip Hinge & Wall Sprints

Friday November 2, 2012
“Discovery consists in seeing what everyone else has seen and thinking what no one else has thought.” – Albert Szent-Gyorgi
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & 1 Arm DB Press
Spiderman Push Up
Band Lawnmower Row
KB O/H Lunge Position Rise & Lower
Reaching Planks

C – Cardio Finisher

Saturday November 3, 2012
“It is not how much you do, but how much Love you put into the doing that matters.” – Mother Teresa
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
Curtsy Lunge From Deficit (Right Side)
Seated Side-2-Side Press
Gallows Push-Up Position Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
Band Resisted Wide Grip Upright Row
Pikes

New 4 Week Session of Classes - Monday October 22 - Saturday October 27, 2012

Monday October 22, 2012
“The guy says, ‘When you work where I work, by the time you get home it's late. You've got to have a bite to eat, watch a little TV, relax, and get to bed. You can't sit up half the night planning, planning.’ And he's the same guy who's behind on his car payment.” - Jim Rohn
A – Warm-up
B – 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Gallows Rows
Plank Position Band Press
DB Squat & Curl
KB Swing
Band Resisted Forward & Backward Train Track Walks
C – Finisher (20 – 10 Speed Punch & Crab Crawl)

Tuesday October 23, 2012
"You'll never achieve your dreams if they don't become goals." – Anonymous
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 - Battle Ropes Complex (Side-2-Side, Crashing Waves, Drums)
2 - Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Incline Press R & L, Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R) 
 C – Finisher (15/15 Ground & Sky Squats & Bear Crawl)

Wednesday October 24, 2012
"Every man is a diary in which he writes one story while intending to write another. His humblest moment is when he compares the two." – Hugh B. Brown
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 & Back Pedal To Start
4 – Backward Hop & Sprint To Start
5 – Sprint
6 – Split Squat Left
7 – Split Squat Right
8 – Back Pedal
9 – Stationary Run
10 – Drop Split Squat

Thursday October 25, 2012
"A man's reach should exceed his grasp, or what's heaven for?" – Robert Browning
A - Dynamic Warm-up and Hip Mobility

B – 40/40 – 20/20 Training
40 seconds of strength work, followed by 40 seconds of rest, then 20 seconds of cardio, followed by 20 seconds of rest. 5 exercises X 3 “rounds”.
1 Arm DB Squat & Press & Jumping Jacks
Push Ups w/4 Second Pause & Burpees
Split Squat Hold & Row & Mountain Climbers
Slide Ham Curls & Jumping Squats
Single Leg Gallows Row & Sprints

Friday October 26, 2012
"In philosophy, it is not the attainment of the goal that matters, it is the things that are met with by the way." – Henry Havelock Ellis
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training 
20/10 X 8 "rounds"
A – Push-up & Pike Combo

B – Reverse Lunge & Band Row

C – KB Swing

D1 – Mountain Jumpers
D2 – Supermans
C – Finisher (8/12 Sprints & Squatting Punches)

Saturday October 27, 2012
“There are two ways to face the future. One way is with apprehension; the other is with anticipation.” – Jim Rohn
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, w/ Reach
2 – Side Plank & Band Press L, w/ Reach
3 – Body Saw
4 – Seated Side-2-Side KB Press
5 – Band Resisted Hip Extension
6 – “I Dream of Genie” Push Up