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)

Week #3 - Monday February 11 - Saturday February 16, 2013

Monday February 11, 2013
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." – Emil Zatopek
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 Grip 1/2 Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Pallof Balance Hold
4 – Lunge Stance Hold
5 – Gallows Row Hold
C – Cardio Finish: 8/12 Sprints

Tuesday February 12, 2013
"If you love what you do, you won't work a day in your life" Author Unknown
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

C1 – Knee Friendly Lunge w/MB
C2 – Side Plank

C – Cardio Finish: 15/15 Bear Crawl & Hi to Low Bag Work

Wednesday February 13, 2013
"Security is mostly a superstition. It is not found in nature and children of man do not as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing." – Helen Keller
A - Warm-up
B - 45 - 15 training
45 seconds of work, 15 seconds of rest X 4 rounds
Walking 1 Arm KB Swing
Push-up, Pike & Body Saw Combo (2 of each)
Gallows Jumping Squat & Split Squats Combo
Band Tug-O-War
Jump Rope
C – Finish: 10/3 Core Stability

Thursday February 14, 2013
"A true warrior only enters a fight with a purpose, and never fights without a purpose that is greater than himself." – Yer Uncle Steve
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Forward Lunge & Band 1 Arm Chest Press
Band Resisted Train Tracks Walk
Gallows Low Row
Standing DB Shoulder-to-Shoulder Press
Offset Stance Squat & MB Bracing Hold
Strongman Crunch
C – Cardio Finish: 15/15 Jumping Ball Slams & Crab Crawls

Friday February 15, 2013
“Calling a Sicilian an Italian is like calling a Texan a Yankee. Either way, you're wrong and it's a damn good way to get hurt.” (as told to Senator Toricelli of NJ and Senator Phil Graham at White House Press Corp Luncheon in 1998) – Dink Weber
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
3 Push-ups & 180 Degree Rotation
“T” Stance DB Row
Curtsy Lunge & Reach w/MB
C – Cardio Finish: 15/15 Squat Jumps & Mountain Climbers

Saturday February 16, 2013
“It is time for us all to stand and cheer for the doer, the achiever – the one who recognizes the challenge and does something about it.” – Vince Lombardi
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 – Shoulders Elevated, Resisted Hip Extension
2 – Side Plank & Band Press R
3 – Side Plank & Band Press L
4 – Band Pull-Through
5 – “V” Seated DB “Arnold” Press
6 – “I Dream of Genie” Push Up