Last 4 Week Session of the Year - Monday November 19 thru Saturday November 24, 2012

Monday November 19, 2012
“Self-pity is easily the most destructive of the non-pharmaceutical narcotics; it is addictive, gives momentary pleasure and separates the victim from reality.” – John Gardner
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 – Jump Rope
2 – Band “MB Toss” – Mountain Jump to Mountain Climb
3 – KB Sumo Deadlift – KB Swing & Burpee Combo (10 swing, 3 Burpee)
4 – Seated “V” Press – Skater Hops to Jumping Jacks
5 – Gallows Row – Wall Sprints to Bear Crawl

Tuesday November 20, 2012
“God gave you a gift of 86,400 seconds today.  Have you used one to say ‘thank you?’" – William A. Ward
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Alternate Row Combo

B1 – Reaching Planks
B2 – KB Swing

C – Side Plank Hip Raise & Lower

D1 – Band Resisted Lateral Step
D2 – Superman’s or Prone Cobra

Wednesday November 21, 2012
“Silent gratitude isn't much use to anyone.” – G.B. Stern
A – Warm Up
B – Tabata “bandied” about…
Circuit 1 – Red, Black or Purple band, Tabata Protocol, which is 20 secs work, 10 secs rest X all 8 exercises. Perform this cycle 2 to 4 times. If you do not have bands, use a pair of dumbbells. Click the exercise for a video example.

1.      High Pulls

2.    Front Squats

3.    Overhead press

4.    Hammer Curl

5.     Push up

6.    Dead-lift

7.     Bent-over Row

8.    RDL

Thursday November 22, 2012
“The Pilgrims made seven times more graves than huts.  No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.”  – H.U. Westermayer
A – Warm Up
B – 7 Rounds
You will have one minute to complete each round.
Once the clock starts it does not stop. Better hurry up…

1 - 10 yds and back 1 burpee
2 - 20 yds and back 2 burpees
3 - 40 yds and back 4 burpees
4 - 80 yds and back 8 burpees
5 - 40 yds and back 4 burpees
6 - 20 yds and back 2 burpees
7 - 10 yds and back 1 burpee

Friday November 23, 2012
“When we were children we were grateful to those who filled our stockings at Christmas time.  Why are we not grateful to God for filling our stockings with legs?” – G.K. Chesterton
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Saturday November 24, 2012
“As each day comes to us refreshed and anew, so does my gratitude renew itself daily.  The breaking of the sun over the horizon is my grateful heart dawning upon a blessed world.” – Terri Guillemets
A) Warm-up Well
B) Bodyweight "300" Routine
Perform 30 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (15 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (15 L & R)
7) Walking Lunges (30 L & R)
8) Close Grip Push Up
9) Squat Jumps
10) Hip/Thigh Extension on toes (15 L & R)