Week #4 - Monday January 21 - Saturday January 26, 2013

Monday January 21, 2013
“No man in the world has more courage than the man who can stop after eating one peanut.” – Channing Pollock
A – Warm Up
B – 15/15 X8 Intervals Protocol
1 – Push Ups
2 – Gallows Rows
3 – Goblet Squats
4 – 3 Point Plank Hold
C – Cardio Finish: 20/10 Ball Slams & Bear Crawls

Tuesday January 22, 2013
"The ladder of success is best climbed by stepping on the rungs of opportunity." – Ayn Rand
A - Warm Up
B – Just Gotta Love Tuesday
50 – 10 Protocol X 4 Rounds
Ab Slides
Forward Lunge & Band Press
Gallows O/H Squats
Dip Bars Push Ups & Dips
Hip Extension Band Rows
C – Finish: 15/15 Jumping Jacks & Crab Crawl

Wednesday January 23, 2012
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” – Edward B. Butler
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (34 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 Return
4 – Sprint in Place
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Skip Out & In
9 – Bear Crawl
10 – Split Jump

Thursday January 24, 2013
"When you hang out with the ordinary you lose your desire to be exceptional" – Sheryl Brady
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat w/ 4 Sec Hold & Press
Push Ups w/4 Second Pause
Split Squat Position Hold & Row
Slide Ham Curls
Long Plank Hold
C – Cardio Finish: 20/10 Jump Rope & Mountain Climb

Friday January 25, 2013
"A man as a general rule, owes very little to what he is born with – a man is what he makes of himself" – Alexander Graham Bell
A - Warm-up and Hip Mobility
B – 15/15 Tabata Training
Spiderman Push Up/Hands O/H Squats
Band Tug-of-War/Mountain Climbers
DB Seated S-2-S Press/Lying Heel Raises
KB Swing/KB Hip Hinge
C – Cardio Finish: 8/12 Burpees & Squat Jumps

Saturday January 26, 2013
"The only thing worse than being blind is having sight but no vision." – Helen Keller
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
Alternating MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops (15, 30, 45, 60)
Rock the Boats (60, 45, 30, 15)
DB Sumo Deadlift & Upright Row