Monday December 10, 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 – 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 & DB Press
Jumping MB Slam
Gallows Underhand Row
KB Swing
Push Up & Reaching Plank
C – Finish: 15/15 Bear Crawl & Squat Position Hold
"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 – 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 & DB Press
Jumping MB Slam
Gallows Underhand Row
KB Swing
Push Up & Reaching Plank
C – Finish: 15/15 Bear Crawl & Squat Position Hold
Tuesday
December 11, 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 – Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – Side-2-Side MB Slam X 10
4 – Bottom to ½ Up Squats w/ Hands O/H X 10
C – Finish: 8/12 Sprints
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 – Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – Side-2-Side MB Slam X 10
4 – Bottom to ½ Up Squats w/ Hands O/H X 10
C – Finish: 8/12 Sprints
Wednesday
December 12, 2012
"A man's reach should exceed his grasp, or what's heaven for?" – Robert Browning
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
4 – Skipping in Place
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Squat Jump
9 – Stationary Run
10 – Split Jump
"A man's reach should exceed his grasp, or what's heaven for?" – Robert Browning
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
4 – Skipping in Place
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Squat Jump
9 – Stationary Run
10 – Split Jump
Thursday December 13, 2012
"When a great man has some one object in view to be achieved in a given time, it may be absolutely necessary for him to walk out of all the common roads." – Edmund Burke
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 Arm DB Squat, Curl & Press
SL Push Up w/4 Second Pause
Gallows Row
Slide Ham Curls
½ Kneeling Band O/H Palloff Press
C – Finish: 15/15 Bag Work & Crab Crawl
"When a great man has some one object in view to be achieved in a given time, it may be absolutely necessary for him to walk out of all the common roads." – Edmund Burke
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 Arm DB Squat, Curl & Press
SL Push Up w/4 Second Pause
Gallows Row
Slide Ham Curls
½ Kneeling Band O/H Palloff Press
C – Finish: 15/15 Bag Work & Crab Crawl
Friday December 14, 2012
“Success equals goals; all else is commentary.” – Brian Tracy
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Lateral Leg Hip Extension - Left Side
6 – SL Bent-Knee Lateral Leg Hip Extension - Right Side
C – Finish: 20/10 Lateral Shuffle & Burpee
“Success equals goals; all else is commentary.” – Brian Tracy
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Lateral Leg Hip Extension - Left Side
6 – SL Bent-Knee Lateral Leg Hip Extension - Right Side
C – Finish: 20/10 Lateral Shuffle & Burpee
Saturday December 15, 2012
"Desires must be simple and definite. They defeat their own purpose should they be too many, too confusing, or beyond a man's training to accomplish." – George S. Clason
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
15, 30, 45, 60 = Push Up & Plank w/ Active Leg Hops (1 PU + 3 Hops)
60, 45, 30, 15 Band Resisted Reaching Plank Press
15, 30, 45, 60 = DB Goblet Squat
60, 45, 30, 15 = DB Hip Hinge
"Desires must be simple and definite. They defeat their own purpose should they be too many, too confusing, or beyond a man's training to accomplish." – George S. Clason
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
15, 30, 45, 60 = Push Up & Plank w/ Active Leg Hops (1 PU + 3 Hops)
60, 45, 30, 15 Band Resisted Reaching Plank Press
15, 30, 45, 60 = DB Goblet Squat
60, 45, 30, 15 = DB Hip Hinge
