Monday November 26, 2012
"The whole difference between construction and creation is exactly this: that a thing constructed can only be loved after it is constructed; but a thing created is loved before it exists." – Charles Dickens
A – Warm Up
B – 30/30 Routine:
30 secs work, 30 secs rest X 5 exercises. Complete 4 rounds for a 20 minute routine.
1 – DB Squat & Press
2 – KB Swing
3 – Gallows Row
4 – Spiderman Push Up
5 – SL Hip Hinge w/MB
C – Cardio Finisher:
15/15 Mountain Climber & Squat Jumps
"The whole difference between construction and creation is exactly this: that a thing constructed can only be loved after it is constructed; but a thing created is loved before it exists." – Charles Dickens
A – Warm Up
B – 30/30 Routine:
30 secs work, 30 secs rest X 5 exercises. Complete 4 rounds for a 20 minute routine.
1 – DB Squat & Press
2 – KB Swing
3 – Gallows Row
4 – Spiderman Push Up
5 – SL Hip Hinge w/MB
C – Cardio Finisher:
15/15 Mountain Climber & Squat Jumps
Tuesday November 27, 2012
“Forget mistakes. Coordinate victory out of mistakes.” – Me
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Reverse Lunge & Row
2 – KB Sumo Dead-lift
3 – Jumping MB Slam
4 – Gallows Push Up
C – Cardio Finisher:
8/12 Bag Work & Wall Sprints
“Forget mistakes. Coordinate victory out of mistakes.” – Me
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Reverse Lunge & Row
2 – KB Sumo Dead-lift
3 – Jumping MB Slam
4 – Gallows Push Up
C – Cardio Finisher:
8/12 Bag Work & Wall Sprints
Wednesday November 28, 2012
“How a person plays the game shows something of their character, however, it is in their losing that their full character is revealed.” – Me
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Glute Bridge
Split Squat Hold & Band Resisted Speed Press
Gallows 3 Part Jumps (Split L, Split R, Squat)
Lateral Bear Crawl to Lateral Crab Crawl
Broad Jump Burpees
“How a person plays the game shows something of their character, however, it is in their losing that their full character is revealed.” – Me
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Glute Bridge
Split Squat Hold & Band Resisted Speed Press
Gallows 3 Part Jumps (Split L, Split R, Squat)
Lateral Bear Crawl to Lateral Crab Crawl
Broad Jump Burpees
Thursday November 29, 2012
“Loads of folks want to ride along with you in the limo. However, what you want is someone who will ride the bus with you when the limo craps out.” – Me
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat with 4 Sec Pause & Jump
180 Degree Jump & Slam Ball
KB Goblet Squat
Plank Position Band Reach & Row
SL Gallows Row
C - Strong Cardio Finisher:
10/3 Core Stability Holds
“Loads of folks want to ride along with you in the limo. However, what you want is someone who will ride the bus with you when the limo craps out.” – Me
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat with 4 Sec Pause & Jump
180 Degree Jump & Slam Ball
KB Goblet Squat
Plank Position Band Reach & Row
SL Gallows Row
C - Strong Cardio Finisher:
10/3 Core Stability Holds
Friday November 30, 2012
“Lots of people quit their pursuit of a goal or endeavor because they are making slow progress, failing to realize that slow progress is still progress.” – Me
A – Warm Up
B – Continuous 20 Minute Routine
1 – Prisoner Squat X 10
2 – Push Up X 10
3 – Body Saw X 10
4 – SL MB Hip Hinge with Rotation X 10 (5 L&R)
C – Cardio Finisher:
15/15 Mountain Jumper & MB Slams
“Lots of people quit their pursuit of a goal or endeavor because they are making slow progress, failing to realize that slow progress is still progress.” – Me
A – Warm Up
B – Continuous 20 Minute Routine
1 – Prisoner Squat X 10
2 – Push Up X 10
3 – Body Saw X 10
4 – SL MB Hip Hinge with Rotation X 10 (5 L&R)
C – Cardio Finisher:
15/15 Mountain Jumper & MB Slams
Saturday December 1, 2012
“I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” – G.K. Chesterton
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
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up
C – Sizzling Cardio Finisher:
8/12 Sprints X 12 rounds
“I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” – G.K. Chesterton
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
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up
C – Sizzling Cardio Finisher:
8/12 Sprints X 12 rounds
