Monday January 28, 2013
"What lies behind us and what lies before us are tiny matters compared to what lies within us." – Ralph Waldo Emerson
A – Warm Up
B – 30/30 Strength Training Intervals
30 secs of work, 30 secs of rest. 5 exercises X 4 "rounds" = 20 minutes.
1 – Gallows Row
2 – Push Up
3 – KB Swing
4 – MB Slams
5 – DB Squat & Press
C – Cardio Finish: 15/15 Bag Work & Mountain Jump
"What lies behind us and what lies before us are tiny matters compared to what lies within us." – Ralph Waldo Emerson
A – Warm Up
B – 30/30 Strength Training Intervals
30 secs of work, 30 secs of rest. 5 exercises X 4 "rounds" = 20 minutes.
1 – Gallows Row
2 – Push Up
3 – KB Swing
4 – MB Slams
5 – DB Squat & Press
C – Cardio Finish: 15/15 Bag Work & Mountain Jump
Tuesday January 29, 2013
“Neil Armstrong once said, "You only have to solve two problems when going to the moon: first, how to get there; and second, how to get back. The key is don't leave until you have solved both problems." – Jim Rohn
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Squat & OH Press
2 – Ladder Skips, Sprints & Hops
Superset Station#2:
1 – Hip Extension Walk Outs
2 – Crashing Waves Sequence
Superset Station#3:
1 – Lunge Stance 1 Arm Band Row
2 – Skater Hops/Mountain Climber Combo
“Neil Armstrong once said, "You only have to solve two problems when going to the moon: first, how to get there; and second, how to get back. The key is don't leave until you have solved both problems." – Jim Rohn
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Squat & OH Press
2 – Ladder Skips, Sprints & Hops
Superset Station#2:
1 – Hip Extension Walk Outs
2 – Crashing Waves Sequence
Superset Station#3:
1 – Lunge Stance 1 Arm Band Row
2 – Skater Hops/Mountain Climber Combo
Wednesday January 30, 2013
"A nation which can prefer disgrace to danger is prepared for a master, and deserves one." – Alexander Hamilton
A – Warm Up
B – I am Spartacus… Step 1 – Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again. Rest again for 2 minutes, then go to Step 2.
1 – Rear Foot Elevated Split Squat Jumps
2 – Band Resisted Sprints
3 – Jumping MB Slam
4 – Walking KB Swing
5 – Burpee/Atomic Plank Combo
Step 2 - Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again and then you’re done!
1 – S-2-S Gallows Rows
2 – Resisted Bear Crawl
3 – Reverse Lunge & MB Slam
4 – Band Resisted KB Swing
5 – Kneeling Ropes Waves
"A nation which can prefer disgrace to danger is prepared for a master, and deserves one." – Alexander Hamilton
A – Warm Up
B – I am Spartacus… Step 1 – Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again. Rest again for 2 minutes, then go to Step 2.
1 – Rear Foot Elevated Split Squat Jumps
2 – Band Resisted Sprints
3 – Jumping MB Slam
4 – Walking KB Swing
5 – Burpee/Atomic Plank Combo
Step 2 - Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again and then you’re done!
1 – S-2-S Gallows Rows
2 – Resisted Bear Crawl
3 – Reverse Lunge & MB Slam
4 – Band Resisted KB Swing
5 – Kneeling Ropes Waves
Thursday January 31, 2013
"Reduce your plan to writing... The moment you complete this, you will have definitely given concrete form to the intangible desire." – Napoleon Hill
A - Dynamic Warm Up & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo DB Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Hinge Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Side Plank Reach & Rotate (fast return, 3 seconds rotate)
4) Tempo Gallows Rows (back fast, 3 second pull)
C – Cardio Finish: 8/12 Burpees & Speed Punches
"Reduce your plan to writing... The moment you complete this, you will have definitely given concrete form to the intangible desire." – Napoleon Hill
A - Dynamic Warm Up & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo DB Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Hinge Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Side Plank Reach & Rotate (fast return, 3 seconds rotate)
4) Tempo Gallows Rows (back fast, 3 second pull)
C – Cardio Finish: 8/12 Burpees & Speed Punches
Friday February 1, 2013
"Too low they build who build beneath the stars." – Edward Young
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Gallows Push Up/Pikes
2 – Battle Ropes Jumping Jack Waves
3 – KB/DB Threaded Lunges
4 – KB/DB 1 Arm Floor Press
5 – Slide Ham Curls
C – Cardio Finish: 20/10 Wall Sprints & Bear Crawl
"Too low they build who build beneath the stars." – Edward Young
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Gallows Push Up/Pikes
2 – Battle Ropes Jumping Jack Waves
3 – KB/DB Threaded Lunges
4 – KB/DB 1 Arm Floor Press
5 – Slide Ham Curls
C – Cardio Finish: 20/10 Wall Sprints & Bear Crawl
Saturday February 2, 2013
"No one knows what he can do until he tries." – Publilius Syrus
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 Steps per leg
Gallows Ab Slides x 15
Plank Position Push Ups x 12
"No one knows what he can do until he tries." – Publilius Syrus
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 Steps per leg
Gallows Ab Slides x 15
Plank Position Push Ups x 12
