Monday August 12, 2013
“Income seldom exceeds personal development.” – Jim Rohn
A – Warm Up
B – Isometric Interval Training
10 secs isometric hold, 5 secs rest X 6 sets, followed by 30 second recovery & transition to the next exercise. 2 total “rounds”.
1 – Band Resisted Push Up Hold
2 – Battle Ropes Plank Hold
3 – KB Hinged SL Balance Hold
4 – DB Squat Hold
5 – Gallows Scap Hold
C – Finish: 15/15 Mountain Climb & Bag Work
“Income seldom exceeds personal development.” – Jim Rohn
A – Warm Up
B – Isometric Interval Training
10 secs isometric hold, 5 secs rest X 6 sets, followed by 30 second recovery & transition to the next exercise. 2 total “rounds”.
1 – Band Resisted Push Up Hold
2 – Battle Ropes Plank Hold
3 – KB Hinged SL Balance Hold
4 – DB Squat Hold
5 – Gallows Scap Hold
C – Finish: 15/15 Mountain Climb & Bag Work
Tuesday August 13, 2013
“Aim for the top. There is plenty of room there. There are so few at the top it is almost lonely there.” – Samuel Insull
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1 – MB Plia Lunge & Reach
2 – Push Up Plank w/ Reach & Spiderman Moves
3 – Band Squat & Row
C – Finish: 8/12 Sprints
“Aim for the top. There is plenty of room there. There are so few at the top it is almost lonely there.” – Samuel Insull
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1 – MB Plia Lunge & Reach
2 – Push Up Plank w/ Reach & Spiderman Moves
3 – Band Squat & Row
C – Finish: 8/12 Sprints
Wednesday August 14, 2013
“Remember this: your body is your slave; it works for you.” – Jack LaLanne
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Glute Bridge
Band Resisted, ½ Kneeling Speed Press
Prowler Sprints
Burpee to Mountain Jump
KB Juggling
C – Finish: 10/3 Core Stability
“Remember this: your body is your slave; it works for you.” – Jack LaLanne
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Glute Bridge
Band Resisted, ½ Kneeling Speed Press
Prowler Sprints
Burpee to Mountain Jump
KB Juggling
C – Finish: 10/3 Core Stability
Thursday August 15, 2013
“Don’t have $100.00 shoes and a 10 cent squat” – Louie Simmons
A – Warm Up
B – Bodybuilding Bootcamp…Thunder & Lightning Version
30 secs work, 30 secs rest X 4 “rounds” in each of 4 exercises. 60 recovery between stations.
1 – Gallows Row
2 – Slide Ham Curls (or Walk Out Glute Bridges)
3 – KB Goblet Squats
4 – Band Resisted Push Ups
C – Finish: 15/15 Wolf Lopes & MB Slams
“Don’t have $100.00 shoes and a 10 cent squat” – Louie Simmons
A – Warm Up
B – Bodybuilding Bootcamp…Thunder & Lightning Version
30 secs work, 30 secs rest X 4 “rounds” in each of 4 exercises. 60 recovery between stations.
1 – Gallows Row
2 – Slide Ham Curls (or Walk Out Glute Bridges)
3 – KB Goblet Squats
4 – Band Resisted Push Ups
C – Finish: 15/15 Wolf Lopes & MB Slams
Friday August 16, 2013
“To be number one, you have to train like you’re number two” – Maurice Green
A - Warm-up
B - Continuous 30 Second Movement Ladders
Reverse Knee Friendly Lunge & Ankle Touch
SL Hip Extension Hold
Superman 3 Second Alternating Hold Repeats
Offset Grip Triceps Push-ups
SL Cross Body Hip Hinge
Rock-the-Boats
Table Top Hold
Burpees
C – Finish: 15/15 Squat Jumps & Push Up Plank Hops
“To be number one, you have to train like you’re number two” – Maurice Green
A - Warm-up
B - Continuous 30 Second Movement Ladders
Reverse Knee Friendly Lunge & Ankle Touch
SL Hip Extension Hold
Superman 3 Second Alternating Hold Repeats
Offset Grip Triceps Push-ups
SL Cross Body Hip Hinge
Rock-the-Boats
Table Top Hold
Burpees
C – Finish: 15/15 Squat Jumps & Push Up Plank Hops
Saturday
August 17, 2013
“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh
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 Row - R
2 – Side Plank & Band Row - L
3 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up
“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh
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 Row - R
2 – Side Plank & Band Row - L
3 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up
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