Monday October 7, 2013
“Discipline is the bridge between goals and accomplishment.” – Jim Rohn
A - Warm Up
B - Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squat
2 – 1 ½ Push Ups
3 – DB Rotating Hinge
4 – Gallows Rows
C – Finish: 15/15 Skaters Hop, Mountain Climb, Bag Work, Slow Bear Crawl
“Discipline is the bridge between goals and accomplishment.” – Jim Rohn
A - Warm Up
B - Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squat
2 – 1 ½ Push Ups
3 – DB Rotating Hinge
4 – Gallows Rows
C – Finish: 15/15 Skaters Hop, Mountain Climb, Bag Work, Slow Bear Crawl
Tuesday October 8, 2013
“I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” – Jack LaLanne
A – Warm Up
B – Escalating Density Training: Begin with a 30/30, 5 exercise circuit then work to maintain your intensity level each round as the work periods get longer and the rest periods get shorter.
1 – Siff Squat
2 – SL Hip Extension
3 – Gallows 1 Arm Row
4 – Forward Lunge & Press
5 – Rock The Boats
C – Finish: 15/15 Burpee & Jumping MB Slams
“I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” – Jack LaLanne
A – Warm Up
B – Escalating Density Training: Begin with a 30/30, 5 exercise circuit then work to maintain your intensity level each round as the work periods get longer and the rest periods get shorter.
1 – Siff Squat
2 – SL Hip Extension
3 – Gallows 1 Arm Row
4 – Forward Lunge & Press
5 – Rock The Boats
C – Finish: 15/15 Burpee & Jumping MB Slams
Wednesday October 9, 2013
“Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Atomic Plank
A2 – Clam Shell Hold
“Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Atomic Plank
A2 – Clam Shell Hold
B1 – Twisting Mountain
Jumps
B2 – Concave Hold
B2 – Concave Hold
C1 – Squat Jumps
C2 – T-Push Up Hold
C2 – T-Push Up Hold
C
– Finish: 20/10 Core Stability
Finish
Thursday October 10, 2013
“I will love the light for it shows me the way, yet I will endure the darkness for it shows me the stars.” – Og Mandino
A – Warm Up
B – Thursday Thrills...
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 – Seated Band Rows
5 – Body Saw
C – Finish: 15/15 Split Jumps, Mountain Jumps, Arm Sprints, Bear Crawl
“I will love the light for it shows me the way, yet I will endure the darkness for it shows me the stars.” – Og Mandino
A – Warm Up
B – Thursday Thrills...
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 – Seated Band Rows
5 – Body Saw
C – Finish: 15/15 Split Jumps, Mountain Jumps, Arm Sprints, Bear Crawl
Friday October 11, 2013
“Winning isn't getting ahead of others. It's getting ahead of yourself.” – Roger Staubach
A – Warm Up
B – T.G.I.F….Maybe…
40 – 20 Protocol X 4 Rounds
Band Resisted Plank Row
Lateral Shuffle & Burpee
Gallows Row
Push Up
DB Squat & Press
C – Finish: 20/10 Bag Work & Burpee
“Winning isn't getting ahead of others. It's getting ahead of yourself.” – Roger Staubach
A – Warm Up
B – T.G.I.F….Maybe…
40 – 20 Protocol X 4 Rounds
Band Resisted Plank Row
Lateral Shuffle & Burpee
Gallows Row
Push Up
DB Squat & Press
C – Finish: 20/10 Bag Work & Burpee
Saturday
October 12, 2013
“The most terrifying words in the English language are: I'm from the government and I'm here to help.” – Ronald Reagan
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1 – DB or KB Lunge & Press Complex (Fwd Lunge, Reverse Lunge) x 5 cycles per leg
2 – Body-saw & Pike Complex x 10
3 – Band Resisted High Pull x 10
“The most terrifying words in the English language are: I'm from the government and I'm here to help.” – Ronald Reagan
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1 – DB or KB Lunge & Press Complex (Fwd Lunge, Reverse Lunge) x 5 cycles per leg
2 – Body-saw & Pike Complex x 10
3 – Band Resisted High Pull x 10
