Monday September 30, 2013
“Every father should remember that one day his son will follow his example instead of his advice.” – Seal Of Honor
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 Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Gallows Row (3 sec up, fast back)
3) SL Band Resisted Hip Extension Hold
4) Rock The Boats
C – Finish: 15/15 Mountain Climb, Skaters Hop, Frog Hops, Squat Jumps
“Every father should remember that one day his son will follow his example instead of his advice.” – Seal Of Honor
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 Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Gallows Row (3 sec up, fast back)
3) SL Band Resisted Hip Extension Hold
4) Rock The Boats
C – Finish: 15/15 Mountain Climb, Skaters Hop, Frog Hops, Squat Jumps
Tuesday October 1, 2013
“Do not listen to those who weep and complain, for their disease is contagious.” – Og Mandino
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Push Up & Pike Combo
2 – Battle Ropes Reverse Lunge & Drum Beat
3 – KB Swings
4 – KB/DB 1 Arm Floor Press
5 – Slide Ham Curls
C – Finish: 20/10 Wall Sprints, Bear Crawl, Speed Punches, Mountain Jumps
“Do not listen to those who weep and complain, for their disease is contagious.” – Og Mandino
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Push Up & Pike Combo
2 – Battle Ropes Reverse Lunge & Drum Beat
3 – KB Swings
4 – KB/DB 1 Arm Floor Press
5 – Slide Ham Curls
C – Finish: 20/10 Wall Sprints, Bear Crawl, Speed Punches, Mountain Jumps
Wednesday
October 2, 2013
“In health there is freedom. Health is the first of all liberties.” – Henri-Frederic Amiel
A – Warm Up
B – Wednesday Cardio Mayhem
30 secs work, 60 secs active recovery X 7 exercises. Perform 2 rounds.
1 – Prowler Sprints
2 – Bag Work
3 – Jump MB Slams
4 – Band Lawnmower Row
5 – Band Tug-O-War
6 – Squat Jumps
7 – Dead Bugs
C – Finish: 10/3 Core Stability
“In health there is freedom. Health is the first of all liberties.” – Henri-Frederic Amiel
A – Warm Up
B – Wednesday Cardio Mayhem
30 secs work, 60 secs active recovery X 7 exercises. Perform 2 rounds.
1 – Prowler Sprints
2 – Bag Work
3 – Jump MB Slams
4 – Band Lawnmower Row
5 – Band Tug-O-War
6 – Squat Jumps
7 – Dead Bugs
C – Finish: 10/3 Core Stability
Thursday October 3, 2013
“Most of us think we don’t have enough time to exercise. What a distorted paradigm! We don’t have time not to. We’re talking about three to six hours a week – or a minimum of thirty minutes a day, every other day. That hardly seems an inordinate amount of time considering the tremendous benefits in terms of the impact on the other 162 – 165 hours of the week.” – Stephen Covey
A – Warm Up
B – Giant Sets Training
30 secs work, 10 secs rest for 3 exercises. Perform each giant set 2 times, before switching stations. There are 4 stations.
1 – Twisting Mountain Jumps, Hands Over The Line, Mountain Climb
2 – Split Squat – L, Split Squat – R, Mid-Range Squat
3 – Gallows Row, Wide Outs, Biceps Curls
4 – DB SL Hinge – L, DB SL Hinge – R, DB Sumo Deadlift
C – Finish: 15/15 Reverse Bear Crawl, Jumping Jacks, Lateral Shuffle, Squat Jumps
“Most of us think we don’t have enough time to exercise. What a distorted paradigm! We don’t have time not to. We’re talking about three to six hours a week – or a minimum of thirty minutes a day, every other day. That hardly seems an inordinate amount of time considering the tremendous benefits in terms of the impact on the other 162 – 165 hours of the week.” – Stephen Covey
A – Warm Up
B – Giant Sets Training
30 secs work, 10 secs rest for 3 exercises. Perform each giant set 2 times, before switching stations. There are 4 stations.
1 – Twisting Mountain Jumps, Hands Over The Line, Mountain Climb
2 – Split Squat – L, Split Squat – R, Mid-Range Squat
3 – Gallows Row, Wide Outs, Biceps Curls
4 – DB SL Hinge – L, DB SL Hinge – R, DB Sumo Deadlift
C – Finish: 15/15 Reverse Bear Crawl, Jumping Jacks, Lateral Shuffle, Squat Jumps
Friday October 4, 2013
“When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.” – Herophiles
A – Warm Up
B – Continuous 20 Minute Routine
1 – Low Push Up Hold (10 seconds)
2 – Single Leg Squat To Bench X 10 (5 R & L)
3 – Strongman Crunch X 10
4 – SL Jump MB Slams (5 R & L)
C – Finish: 8/12 Sprint, Bear Crawl
“When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.” – Herophiles
A – Warm Up
B – Continuous 20 Minute Routine
1 – Low Push Up Hold (10 seconds)
2 – Single Leg Squat To Bench X 10 (5 R & L)
3 – Strongman Crunch X 10
4 – SL Jump MB Slams (5 R & L)
C – Finish: 8/12 Sprint, Bear Crawl
Saturday
October 5, 2013
“The difference between a person who is in shape and a person who is not in shape is that the person who is in shape works out, even when they least feel like it.” – Yer Uncle Steve
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 – KB S-2-S Sumo Dead-lift
4 – Standing Alternating DB Press
5 – Band Loaded Heel Kick – R
6 – Band Loaded Heel Kick – L
“The difference between a person who is in shape and a person who is not in shape is that the person who is in shape works out, even when they least feel like it.” – Yer Uncle Steve
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 – KB S-2-S Sumo Dead-lift
4 – Standing Alternating DB Press
5 – Band Loaded Heel Kick – R
6 – Band Loaded Heel Kick – L
