Week #3 - Monday June 3 thru Saturday June 8, 2013

Monday June 3, 2013
“The real problem is usually two or three questions deep. If you want to go after someone's problem, be aware that most people aren't going to reveal what the real problem is after the first question.” – Jim Rohn
A – Dynamic Warm-up & Hip Mobility
B – 40/20 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Swing
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – Push Up
C – Finish: 30/15 Jump Rope Run & Mountain Climb

Tuesday June 4, 2013
"A goal is a planned event." – Hayrum W. Smith
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
SL Band Row
Jumping Jacks
Renegade Row
KB Goblet Squat
Slide Ham Curl
Gallows Abs Rollout
C – Finish: 20/10 Bear Crawl & Jump Squats

Wednesday June 5, 2013
“Committing your goals to paper increases the likelihood of your achieving them by one thousand percent!” – Brian Tracy
A – Warm Up
B – 45/15 Cardio-liciousness…
45 secs work, 15 secs rest & transition X 5 exercises and 4 rounds
1 – Reverse Lunge & Beat The Drums
2 – Band Resisted Shuffle
3 – Walking KB Swings
4 – MB Squat & Jump Slams
5 – Gallows Drop Squats
C – Finish: 10/3 Core Stability

Thursday June 6, 2013
“You can't hug your kids too much.” – Me
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
SL ½ Squat Gallows Row
Ab Slides
Split Squat Outside Leg Forward Band Palloff Press
C – Finish: 15/15 Bag Work & Burpee

Friday June 7, 2013
“I am so clever that sometimes I don't understand a single word of what I am saying.” – Oscar Wilde
A - Warm Up
B - Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – Jumping Slam Ball X 10
4 – Bottom to ½ Squats X 10
C – Finish: 20/10 Broad Jump Burpee & Speed Punches

Saturday June 8, 2013
“The soul becomes dyed with the color of its thoughts.” – Marcus Aurelius Antonius
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
One Foot Elevated Band Resisted Squat (Right Side)
DB Clean & Press (Right Side)
Frog Crunch
60, 45, 30, 15
One Foot Elevated Band Resisted Squat (Left Side)
DB Clean & Press (Left Side)
Pikes

Week #2 - Monday May 27 to Saturday June 1, 2013

Monday May 27, 2013
“We can no more afford to spend major time on minor things than we can to spend minor time on major things.” – Jim Rohn
A - Warm-up and Hip Mobility
B - 40/20 X 5 Training
Gallows Row
Steps Up w/ KB
Body Saw
DB Squat & Press
C – Finish: 20/10 Lateral Bear Crawl & Wall Sprints

Tuesday May 28, 2013
"An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't." – Anatole France
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.
1A – Pushups
2A – 3 Point Plank Hold

1B – DB Split Squat & Press
2B – SL Lateral Hip Extension Hold

1C – Squat Position Hold & Row
2C – Side Plank Row Hold

C – Finish: 15/15 Jump Split Squats & Bag Work

Wednesday May 29, 2013
“If the world seems cold to you, kindle fires to warm it.” – Lucy Larcom
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Mountain Climbers
Jump Squats w/ Band Row Hold
Gallows Roll Out Position Sprints
Prowler Sprints
KB Swings
C – Finish: 10/3 Core Stability

Thursday May 30, 2013
“To love and win is the best thing. To love and lose, the next best.” – William M. Thackeray
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Kneeling Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
C – Finish: 8/12 Skipping

Friday May 31, 2013
“When one door closes another door opens; but we often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.” – Alexander Graham Bell
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
1A – Push-up & Pike Combo
2A – Squat & Band Row Combo

1B – Jumping Split Squat Slam Ball
2B – KB Swing

1C – Push Up Position Hammer Curl (L & R)
2C –Mountain Jumpers

1D – Band Resisted Lateral Step
2D – Superman’s

C – Finish: 15/15 Bag Work & Burpee

Saturday June 1, 2013
“You were born an original. Don't die a copy.” – John Mason
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 Press R
2 – Side Plank & Band Press L
3 – Body Saw
4 – Standing Shoulder-2-Shoulder KB Press
5 – SL Elevated DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up