Week #4 - Monday February 18 thru Saturday February 23, 2013

Monday February 18, 2013
“Discipline is the foundation upon which all success is built. Lack of discipline inevitably leads to failure.” – Jim Rohn
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – Two Handed DB Swing
2 – Spiderman Push Ups
3 – Band O/H Squats
4 – Gallows Row
5 – Ab Slides
C – Cardio Finish: 15/15 Bag Work & Mountain Jumpers

Tuesday February 19, 2013
"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 – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – 1 Arm DB Reverse Lunge & Press
2 – Renegade Row
3 – KB Sumo Deadlift
4 – Jumping MB Slam
C – Cardio Finish: 20/10 Bear Crawl & Broad Jump Burpee

Wednesday February 20, 2013
"Those who can make you believe absurdities can make you commit atrocities." – Voltaire
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 Tabata protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Mountain Climber
1b – Speed Squats

2a – Jumping Jacks w/ Ropes
2b – Burpee

3a – Gallows Push Up Position Sprints
3b – Band Lawn Mower Rows

4a – DB Squat & Press
4b – Skater Hops

C – Core Stability Challenge: 5 Exercise Circuit, 10/3 X 6 each

Thursday February 21, 2013
"Three billion people on the face of the earth go to bed hungry every night, but four billion people go to bed every night hungry for a simple word of encouragement and recognition." – Cavett Robert
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
1 – Split Squat 4 Sec Pause & Jump
2 – Jump & Vertical Ball Toss
3 – DB Goblet Squat
4 – Plank Position Band Reach & Row
5 – Gallows Row
C – Cardio Finish: 20/10 3 Part Squats Protocol

Friday February 22, 2013
"Do a little more than you're paid to. Give a little more than you have to. Try a little harder than you want to. Aim a little higher than you think possible, and give a lot of thanks to God for health, family, and friends." – Art Linkletter
A – Warm Up
B – Continuous 20 Minute Routine
1 – Burpees 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 Finish: 15/15 Crab Crawl & Split Squat Jumps

Saturday February 23, 2013
"Discipline is the habit of taking consistent action until one can perform with unconscious competence. Discipline weighs ounces but regret weighs tons." – Jhoon Rhee
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Part The Uno – 10 – 3 Core Crazies…
1 – Side Plank with Abduction (R)
2 – Side Plank with Abduction (L)
3 – Band Resisted SL Hip Extension Hold (R)
4 – Band Resisted SL Hip Extension Hold (L)
5 – Plank With Active Leg Slides
Part The Dos – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Beat the Drums, In-&-Outs, Crashing Waves)
2 – MB Complex (Wood Chop, Jumping MB Slams, Standing SL Figure 8’s)
3 – Kettlebell Complex (1 Arm DL (L & R), 2 Arm Swing)
4 – Band Complex (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up/Plank Complex (Mountain Jumpers, Mountain Climbers, Plank Position Push Up)