Monday February 4, 2013
“Discipline has within it the potential for creating future miracles.” – Jim Rohn
A – Warm Up
B – 40/20 Madness…
4 exercise circuit. 40 secs work, 20 secs rest X 5 rounds.
1 – Reverse Lunge & Band Row
2 – Push Up & Reach
3 – KB Swing
4 – 1 Leg Elevated Squat & Lateral MB Reach
C – Cardio Finish: 15/15 Jump Squats & Mountain Climb
“Discipline has within it the potential for creating future miracles.” – Jim Rohn
A – Warm Up
B – 40/20 Madness…
4 exercise circuit. 40 secs work, 20 secs rest X 5 rounds.
1 – Reverse Lunge & Band Row
2 – Push Up & Reach
3 – KB Swing
4 – 1 Leg Elevated Squat & Lateral MB Reach
C – Cardio Finish: 15/15 Jump Squats & Mountain Climb
Tuesday February 5, 2013
"We must walk consciously only part way toward our goal and then leap in the dark to our success." – Henry David Thoreau
A – Warm Up & Hip Mobility
B – Terrible Tuesday Tabata’s…
4 stations, 20 secs work, 10 secs rest X 8 “rounds” with 1 minute rest & transition between stations
1 – Gallows Row
2a – Push Up
2b – Ab Slides
3 – Goblet Squats
4a – Slide Ham Curls
4b – MB Hinge & Anterior Reach
C – Cardio Finish: 15/15 Bag Work & Burpee
"We must walk consciously only part way toward our goal and then leap in the dark to our success." – Henry David Thoreau
A – Warm Up & Hip Mobility
B – Terrible Tuesday Tabata’s…
4 stations, 20 secs work, 10 secs rest X 8 “rounds” with 1 minute rest & transition between stations
1 – Gallows Row
2a – Push Up
2b – Ab Slides
3 – Goblet Squats
4a – Slide Ham Curls
4b – MB Hinge & Anterior Reach
C – Cardio Finish: 15/15 Bag Work & Burpee
Wednesday February 6, 2013
"One ship drives east, and another west
With the self-same winds that blow: ‘Tis the set of the sails
And not the gales,
Which decides the way we go.
Like the winds of the sea are the ways of fate,
As they voyage along through life;
‘Tis the will of the soul
That decides its goal,
And not the calm or the strife." – Ella Wheeler Wilcox
A – Warm Up
B – Wednesday Cardio Mania!!!
5 exercise stations, 50 secs work, 10 secs “rest” X 4 rounds.
1 – Gallows Push Up Position Sprints
2 – MB Toss & Shuffle Chase to Jump Slam Ball
3 – KB Drag Reverse Sprint Drag
4 – Band Resisted Speed Punches
"One ship drives east, and another west
With the self-same winds that blow: ‘Tis the set of the sails
And not the gales,
Which decides the way we go.
Like the winds of the sea are the ways of fate,
As they voyage along through life;
‘Tis the will of the soul
That decides its goal,
And not the calm or the strife." – Ella Wheeler Wilcox
A – Warm Up
B – Wednesday Cardio Mania!!!
5 exercise stations, 50 secs work, 10 secs “rest” X 4 rounds.
1 – Gallows Push Up Position Sprints
2 – MB Toss & Shuffle Chase to Jump Slam Ball
3 – KB Drag Reverse Sprint Drag
4 – Band Resisted Speed Punches
Thursday February 7, 2013
"Our strength lies, not alone in our proving grounds and our stockpiles, but in our ideals, our goals, and their universal appeal to all men who are struggling to breathe free." – Adlai Ewing Stevenson
A – Warm Up
B – Body Building Bootcamp Thursday…
4 exercise stations, 30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest & transition.
1 – DB Squat & Press
2 – KB Swing
3 – Band Resisted Side Plank & Row
4 – One Leg Elevated Squat & Band Hammer Curl
C – Cardio Finish: 8/12 Sprints
"Our strength lies, not alone in our proving grounds and our stockpiles, but in our ideals, our goals, and their universal appeal to all men who are struggling to breathe free." – Adlai Ewing Stevenson
A – Warm Up
B – Body Building Bootcamp Thursday…
4 exercise stations, 30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest & transition.
1 – DB Squat & Press
2 – KB Swing
3 – Band Resisted Side Plank & Row
4 – One Leg Elevated Squat & Band Hammer Curl
C – Cardio Finish: 8/12 Sprints
Friday February 8, 2013
"You can't hit a home run unless you step up to the plate. You can't catch fish unless you put your line in the water. You can't reach your goals if you don't try." – Kathy Seligman
A – Dynamic Warm Up & Hip Mobility
B – Fabulous Friday Fitness…
5 exercise circuit, 45 secs work, 15 secs rest X 4 rounds.
1 – Gallows Row w/Hip Extension
2 – Body Saw/Reach Combo
3 – Broad Jump Burpees
4 – Forward Lunge & Band Press
5 – DB SL Squat From Deficit
C – Cardio Finish: 8/12 Mountain Jumpers & Speed Punches
"You can't hit a home run unless you step up to the plate. You can't catch fish unless you put your line in the water. You can't reach your goals if you don't try." – Kathy Seligman
A – Dynamic Warm Up & Hip Mobility
B – Fabulous Friday Fitness…
5 exercise circuit, 45 secs work, 15 secs rest X 4 rounds.
1 – Gallows Row w/Hip Extension
2 – Body Saw/Reach Combo
3 – Broad Jump Burpees
4 – Forward Lunge & Band Press
5 – DB SL Squat From Deficit
C – Cardio Finish: 8/12 Mountain Jumpers & Speed Punches
Saturday February 9, 2013
No Classes or Events Scheduled Today…Enjoy Your Weekend!
No Classes or Events Scheduled Today…Enjoy Your Weekend!
