Week #4 - Monday December 30, 2013 - Friday January 3, 2014

Monday December 30, 2013
"I don’t believe people are looking for the meaning of life as much as looking for the experience of being alive." - Joseph Campbell
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups
Gallows Row
MB Slams
KB Swing
C – Finish: 15/15 Mountain Climbs, Speed Punch, Bear Crawl, Burpee

Tuesday December 31, 2013
“It isn’t what you do between Christmas and the New Year that spoils your health and fitness goals so much as what you do between the New Year and Christmas.” – Me
A – Warm Up
B – Isometric Interval Training
10 sec hold, 5 sec rest X 6 rounds followed by 30 sec rest. 5 exercises X 2 cyles.
1 – Anterior Reach Hold Variation
2 – SL Squat – L
3 – SL Squat – R
4 – Renegade Row Hold – L
5 – Renegade Row Hold – R
C – Finish: 20/10 Mountain Jump, Bag Work, Hands Over The Line, Sprint In Place

Wednesday January 1, 2014
“I believe you should live each day as if it is your last, which is why I don't have any clean laundry, because, come on, who wants to wash clothes on the last day of their life?” – Unknown
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Push Up Plank Jumping Jack Slides
2 – DB Resisted Sprint Arms
3 – Gallows Squat Jumps
4 – Prowler Sprints
5 – Resisted Bear Crawl
C – 10/3 Core Stability: Bird Dog (L & R), SL Hip Extension Hold (L & R), 3 Point Plank Hold

Thursday January 2, 2014
"No snowflake in the avalanche ever feels responsible." – Stanislaw Lec
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Prisoner Squat
B – Side Plank Reach & Rotate
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Gallows Row
D2 – Gallows O/H Plank Stability Hold
C – Finish: 15/15 Jumping Jacks, Lateral Bear Crawl, Flutter Kicks, Mountain Climb

Friday January 3, 2014
"Life is an adventure in forgiveness." - Norman Cousins
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition.
1 – DB Sumo Deadlift
2 – KB 1 Arm Lunge Stance Row
3 – Siff Squats
4 – Alternating Grip Push Up
C – Finish: 15/15 Bag Work, MB Slams, Lateral Shuffle, Jumping Jacks

Week #3 - Monday December 16 thru Friday December 20, 2013

Monday December 16, 2013
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
1 – Spiderman Push Ups
2 – Gallows Row
3 – KB Swing
4 – DB Squat & Press
5 – Ab Slides
C – Finish: 15/15 Lateral Bear Crawl, Jumping Jacks, Bag Work, Skaters Hop

Tuesday December 17, 2013
“Everyone who has ever taken a shower has had an idea. It's the person who gets out of the shower, dries off, and does something about it that makes a difference.” – Nolan Bushnell
A – Warm-up
B – 40 – 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Split Squat Hold & Band Reach to Row
2 – 3 Push-ups & 180 Degree Rotation
3 – SL Hinge w/ DB Curl
4 – Side Plank Reach & Rotate
C – Finish: 15/15 Mountain Climb, Squat Jumps, Bear Crawl, Burpee

Wednesday December 18, 2013
“You've heard that before you die, your whole life flashes before your eyes? This is true. It's called living.” – Terry Prachett
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
1 – Hip Extension Slide Mountain Climb
2 – Band Resisted Leap Frog Hops w/ Walk Back
3 – Gallows Squat Jumps
4 – KB S-2-S Swing
5 – Crashing Waves Series (Lunge, Squat & Jump)
C – Finish: 10/3 Core Stability

Thursday December 19, 2013
“The lure of the distant and the difficult is deceptive. The great opportunity is where you are.” – John Burroughs
A - Warm-up
B - Continuous 30 Second Movement Ladders
Quad Complex Tri-Set (Fwd Lunge, Squat, Rev Lunge)
Clamshell Hold
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Tunnel Hops
Mountain Climb
C – Finisher: 8/12 Sprints

Friday December 20, 2013
“Our eyes are placed in front because it is more important to look ahead than to look back.” – Yer Uncle Steve
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – 1 Arm Band Row
B1 – Jumping MB Slam
B2 – KB Swing
C1 – Side Plank Hip Raise & Lower
C2 – Mountain Jumpers
D1 – Band Resisted Lateral Step
D2 – Superman’s
C – Finish: 15/15 Speed Squats, Bag Work, Bear Crawl, Burpee

Week #2 - Monday December 9 thru Friday December 13, 2013

Monday December 9, 2013
“It's when you're safe at home that you wish you were having an adventure. When you're having an adventure you wish you were safe at home.” – Thornton Wilder
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
Broad Jump & MB Slam
Gallows Underhand Row
KB Swing
Push Up & Reaching Plank
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop

Tuesday December 10, 2013
“Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – SL Hinge w/ MB X 10
4 – Bottom to ½ Up Squats w/ Hands O/H X 10
C – Finish: 8/12 Sprints

Wednesday December 11, 2013
“In any moment of decision, the best thing you can do is the right thing. The worst thing you can do is nothing.” – Theodore Roosevelt
A – Warm Up
B – 40/20 Dynamic Training
1 – Prowler Sprints
2 – Band Resisted Jumping Squats
3 – Wall Ball
4 – Bag Work
5 – Lateral Frog Leaps
C – Finish: 10-3 Core Stability

Thursday December 12, 2013
“When a new idea comes our way, we must put it on our mental scales and weigh it carefully before deciding its value.” – Jim Rohn
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 Mountain Jump, Sprint Arms, Bear Crawl, S-2-S Stability Swings

Friday December 13, 2013
“Liberty, when it begins to take root, is a plant of rapid growth.” – George Washington
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – DB or MB O/H Split Squat – L
3 – DB or MB O/H Split Squat – R
4 – Side-to-Side Push Up
5 – SL Bent-Knee Hip Extension – Left Side
6 – SL Bent-Knee Hip Extension – Right Side
C – Finish: 20/10 Lateral Shuffle, Burpee, Tunnel Hops, Grasshopper Mountain Climb

NEW 4 WEEK TRAINING SESSION - Monday December 2 - Friday December 6, 2013

Monday December 2, 2013
“Failures are like skinned knees. Painful, but superficial.” – Unknown
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Swing
3 – Reverse Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Bag Work, Burpee, Mountain Jump, SL Hops

Tuesday December 3, 2013
“A better tomorrow starts today.” – Unknown
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Side Plank Hold
SL ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold
Superman
Run in place
Squat Hold
C – Finish: 15/15 Grasshopper Mountain Climbs, Squat Jumps, Bear Crawl, Jumping Jacks

Wednesday December 4, 2013
“It does not take one ounce of talent to get in great shape” – Yer Uncle Steve
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
20/40/60 Giant Sets – Perform 20 seconds of heavy work, followed by 5 seconds rest, then 40 seconds medium work, again followed by 5 seconds rest, then 60 seconds light work followed by a 50 second rest and transition. There are 6 stations.
1 – Jump Crashing Waves, Reverse Lunge & Beat The Drums, Rollovers
2 – Gallows Jump Squats, Gallows Bent Knee Rows, Gallows Bicep Curls
3 – MB High Toss, MB Slams, MB Woodchops
4 – Band Resisted Bear Crawl, Band Horizontal Leg Press, Band Run In Place
5 – Burpee, Push Up, Plank Hold
6 – KB Sumo Deadlift, KB Squat & Press, KB Swing

Thursday December 5, 2013
“Repetition is the MOTHER of learning, the FATHER of action and the ARCHITECT of accomplishment!” - Zig Ziglar
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Parralets Dips
Gallows One Arm Row
DB Goblet Squat
KB SL Hip Hinge
C – Finish: 8/12 Side Shuffle & Jumping Jacks

Friday December 6, 2013
“Exercise is fertilizer for the brain.” - Dr. Kenneth Cooper
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1 Arm Squat & Press
1 Arm Band Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & MB Lateral Reach
SLDL w/ KB
C – Finish: 20/10 Bag Work, Tunnel Hops, Lateral Bear Crawl, Skaters Hop

Week #4 - Monday November 25 - Saturday November 30, 2013

Monday November 25, 2013
“It is easier to fight for principles than to live up to them.” – Alfred Adler
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 – Push Up
5 – SL Hip Hinge w/MB
C – Finish: 15/15 Mountain Climber, Squat Jumps, Bear Crawl, S-2-S Stability Swing

Tuesday November 26, 2013
“Calm self-confidence is as far from conceit as the desire to earn a decent living is remote from greed.” – Channing Pollock
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 SL Dead-lift
3 – Jumping MB Slam
4 – Body Saw
C – Finish: 20/10 Bag Work, Burpee, Twist Mountain Jumps, Squat Hold

 

Wednesday November 27, 2013
“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

 

Thursday November 28, 2013
“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
Seriously?
It’s Thanksgiving Day.
Spend it with your family, loved ones and friends.
Work out tomorrow…

 

Friday November 29, 2013
“The difference between what we do and what we are capable of doing would suffice to solve most of the world's problems.” – Mahatma Gandhi
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 30, 2013
“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)