Monday January 7, 2013
“Create a definite plan for carrying out your desire and begin at once, whether you’re ready or not, to put this plan into action.” – Napoleon Hill
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
MB Lunge & Lateral Reach
SL Dead-lift w/ DB
Band Resisted Hip Walk
Strongman Crunch
Spiderman Pushup
KB Swing
C – Cardio Finish: 15/15 Speed Punches
“Create a definite plan for carrying out your desire and begin at once, whether you’re ready or not, to put this plan into action.” – Napoleon Hill
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
MB Lunge & Lateral Reach
SL Dead-lift w/ DB
Band Resisted Hip Walk
Strongman Crunch
Spiderman Pushup
KB Swing
C – Cardio Finish: 15/15 Speed Punches
Tuesday January 8, 2013
“If your only goal is to become rich, you will never achieve it.” – John Rockefeller
A - Dynamic Warm Up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Pushups
A2 – Bird Dog Plank Hold
“If your only goal is to become rich, you will never achieve it.” – John Rockefeller
A - Dynamic Warm Up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Pushups
A2 – Bird Dog Plank Hold
B1 – 1 Arm DB Squat & Press
B2 – SL Hip Extension Hold
B2 – SL Hip Extension Hold
C1 – Knee Friendly Lunge w/MB
C2 – Side Plank
C2 – Side Plank
Wednesday January 9, 2013
“Efforts and courage are not enough without purpose and direction.” – John F. Kennedy
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up, Pike & Body Saw Combo (2 of each)
Gallows Jumping Split Squats
Band Squat & Row
Jump Rope
“Efforts and courage are not enough without purpose and direction.” – John F. Kennedy
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up, Pike & Body Saw Combo (2 of each)
Gallows Jumping Split Squats
Band Squat & Row
Jump Rope
Thursday January 10, 2013
“The key to life is to become skillful enough to be able to do rewarding things.” – Jim Rohn
A - Warm Up
B - Tempo Intervals - Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – Close Stance Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Balance Hold w/ Hands O/H Waves
4 – ½ Kneeling Pallof Press Hold
5 – Gallows Row Hold
C – Cardio Finish: 8/12 Sprints
“The key to life is to become skillful enough to be able to do rewarding things.” – Jim Rohn
A - Warm Up
B - Tempo Intervals - Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – Close Stance Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Balance Hold w/ Hands O/H Waves
4 – ½ Kneeling Pallof Press Hold
5 – Gallows Row Hold
C – Cardio Finish: 8/12 Sprints
Friday January 11, 2013
"This one step - choosing a goal and sticking to it - changes everything." – Scott Reed
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Table Top Hold
2 – SL Hip Hinge w/Rotation
3 – Triceps Push Up
4 – SL Figure 4 Hip Extension
5 – Corkscrew Push Up
6 – Skater Hops
7 – Hands Over the Line
8 – Mountain Jumpers
C – Cardio Finish: 20/10 MB Slams & Wall Sprints
"This one step - choosing a goal and sticking to it - changes everything." – Scott Reed
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Table Top Hold
2 – SL Hip Hinge w/Rotation
3 – Triceps Push Up
4 – SL Figure 4 Hip Extension
5 – Corkscrew Push Up
6 – Skater Hops
7 – Hands Over the Line
8 – Mountain Jumpers
C – Cardio Finish: 20/10 MB Slams & Wall Sprints
Saturday January 12, 2013
"Every man is a diary in which he writes one story while intending to write another. His humblest moment is when he compares the two." – Hugh B. Brown
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
Curtsy Lunge From Deficit (Right Side)
Seated Side-2-Side Press
Gallows Push-Up Position Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
Band Resisted Wide Grip Upright Row
Pikes
"Every man is a diary in which he writes one story while intending to write another. His humblest moment is when he compares the two." – Hugh B. Brown
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
Curtsy Lunge From Deficit (Right Side)
Seated Side-2-Side Press
Gallows Push-Up Position Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
Band Resisted Wide Grip Upright Row
Pikes
