Week #4 - Monday December 29, 2014 thru Saturday January 3, 2015

Monday December 29, 2014
“Nothing can stop the man with the right mental attitude from achieving his goal, nothing on earth can help the man with the wrong attitude.” – Thomas Jefferson
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Push Ups
3 – Gallows Row
4 – Farmers Walk
5 – KB Swing
C – Finish: 15/15 Mountain Climbs, DB Speed Punch, Bear Crawl, Burpee

Tuesday December 30, 2014
“It is a sublime thing to suffer and be stronger.” – Henry Wadsworth Longfellow
A – Warm Up
B – Isometric Interval Training
10 sec hold, 5 sec rest X 6 rounds followed by 30 sec rest. 5 exercises X 2 cyles.
1 – Anterior Reach Hold Variation
2 – SL Squat – L
3 – SL Squat – R
4 – Push Up Position DB Row Hold – L
5 – Push Up Position DB Row Hold – R
C – Finish: 20/10 Mountain Jump, Bag Work, Hands Over The Line, Sprint In Place

Wednesday December 31, 2014
“Actions speak louder than coaches.” – Speedo ad
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Push Up Plank Hold w/Horizontal Leg Slides
2 – DB Resisted 1/2 Kneeling Sprint Arms
3 – Gallows Squat Jumps
4 – Prowler Sprints
5 – Band Resisted Bear Crawl
C – 10/3 Core Stability: Bird Dog (L & R), SL Hip Extension Hold (L & R), 3 Point Plank Hold

Thursday January 1, 2015
“Let us run with patience the race that is set before us.” – Hebrews 12:1
A – Dynamic Warm-up & Hip Mobility
B – Tabata Protocol Coupled Training
20/10 X 8 "rounds" per station
A1 – Push Up
A2 – Prisoner Squat
B – Side Plank Reach & Rotate
C1 – Slide Lunge
C2 – Mountain Climb
D1 – Gallows Row
D2 – Gallows O/H Plank Stability Hold
C – Finish: 15/15 Jumping Jacks, Stiff Legged Lateral Push Up Position Crawl, McGill Crunch w/Hands O/H, Mountain Jump

Friday January 2, 2015
“Time is a great teacher, but unfortunately it kills all its pupils.” – Hector Berliaz
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition.
1 – KB Sumo Deadlift
2 – DB 1 Arm Lunge Stance Row
3 – Siff Squats
4 – Alternating Grip Push Up
C – Finish: 15/15 Bag Work, MB Slams, Skaters Hop, Sliding Inch Worms

Saturday January 3, 2015
“Everything should be made as simple as possible, but not simpler.” – Albert Einstein
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. 5 rounds.
1 – 1 Arm Plank Row
2 – "V" Seated DB S-2-S Press
3 – SL Hip Thrust – L
4 – SL Hip Thrust – R
5 – KB Goblet Squat Position Pulse
6 – Scap Push Ups

Week #3 - Monday December 22 - Saturday December 27, 2014

Monday December 22, 2014  
“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – Spiderman Push Ups
2 – Gallows In & Out Row
3 – KB Swing
4 – DB Squat & Press
5 – Band Swing Away's
C – Finish: 15/15 Lateral Bear Crawl, Jumping Jacks, Mountain Climb, DB Speed Punch

Tuesday December 23, 2014
“Grace isn't a little prayer you chant before receiving a meal.  It's a way to live.” – Jacqueline Winspear
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Split Squat Hold & Band Row
2 – 3 Push-ups & 180 Degree Rotation
3 – Prowler Sprint & Pull
4 – Side Plank Reach & Rotate
C – Finish: 15/15 Bag Work, Burpee, Skaters Hop, Horizontal Jumping Jacks

Wednesday December 24, 2014
“I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” – G.K. Chesterton
A – Warm Up
B – 1st and 10
Perform the following routine as quickly as possible. 
Start on a goal line...
Perform 12 Hands Overhead Squats
Run 20 yards and back to your goal line
12 Mountain Jumpers
Run 20 yards and back to your goal line
12 Push Ups
Run 20 yards and back to your goal line
12 Single Leg Hinges per leg
Run 20 yards and back to your goal line
12 Hands Overhead Squats
Run 20 yards and back to your goal line
Rest for 2 minutes, then:

Full Court Press
Perform the following routine as quickly as possible.
20 Push Ups
Sprint 100 yards
Walk Back Quickly
20 Burpees
Sprint 100 yards
Walk Back Quickly
20 Reaching Planks (total)
Sprint 100 yards
Bear Crawl 1/2 the distance back, then walk to start
Sprint 100 yards

Thursday December 25, 2014
“Expectancy is the atmosphere for miracles.” – Edwin Louis Cole
A – Warm Up
Get up, drink coffee, read paper, etc...
B – Christmas Day Love...
Perform the following at your leisure and to your satisfaction:
1 – Eat with family and/or friends
2 – Open presents with family and/or friends
3 – Enjoy the company of loved ones
4 – Get some holiday "cheer" in you
5 – Hugs and kisses for everyone
Repeat as necessary. Merry Christmas.

Friday December 26, 2014
“It isn't really what you eat and drink between Christmas and New Year's that ruin's your health, fitness and fat loss goals. Rather, it's what you do between New Year's and Christmas.” – Yer Uncle Steve
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises (Perform with or without weight)
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Saturday December 27, 2014
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha
Recovery Day
Go for a leisurely walk or bike ride.
Breathe the air, listen to the birds and look at the sky.

Week #2 - Monday December 15 - Saturday December 20, 2014

Monday December 15, 2014
“The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night.” – Henry Wadsworth Longfellow
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Gallows Row w/Hip Extension/Flexion
2 – Push Up & Shoulder Touch
3 – DB Squat & Press
4 – KB Swing
5 – Walking Lunge w/MB O/H
C – Finish: 20/10 High to Low Crawls, Jumping Jacks, Burpee, DB Speed Punch

Tuesday December 16, 2014
“An old man in Vietnam explained that happiness was simple ... a bowl of rice, a happy wife and a mother in law who was far, far away ... I think he was on to something.” – Dink Weber
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Step Up & Reverse Lunge w/DB Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climber & Body Saw
4 – Side Plank Band Row (L & R)
C – Finish: 15/15 Jump Squat, Hands Over The Line, Tunnel Hop, Sprint Arms

Wednesday December 17, 2014
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – 20/40 X 4
20 secs work, 40 secs rest for 5 exercises X 4 rounds
1 – Prowler Bear Crawls
2 – Band Wax On & Off From Squat Position
3 – Bag Work
4 – DB Burpee
5 – Slide Mountain Climb
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Side Plank Hold L&R, Long Plank Hold

Thursday December 18, 2014
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm-up
B – 40/20 Endurance Intervals X 4 rounds
1 – Split Squat w/4 Sec Pause & Hop
2 – Side-2-Side MB Slam
3 – DB 1 Arm Hinge & Curl
4 – Pike & Push Up
5 – Gallows U/H Row
C – Finish: 15/15 Sprint In Place, Bear Crawl, Seal Jacks, Mountain Jump

Friday December 19, 2014
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Jumps
A2 – 3 Point Plank Hold

B1 – Hinge w/MB Rotational Reach
B2 – Clamshell Hold

C1 – KB Swings
C2 – SL Hip Extension Hold
C – Finish: 20/10 Reverse Bear Crawl, Bag Work, Mountain Climb, Skaters Hop

Saturday December 20, 2014
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
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. 5 rounds.
1 – Ab Slide
2 – Band Palms Up Pull Apart
3 – Bulgarian Squat w/Forward Lean – L
4 – Bulgarian Squat w/Forward Lean – R
5 – Band Pull Through
6 – Standing DB S-2-S Press

NEW 4 Week Training Cycle - Monday December 8 thru Saturday December 13, 2014

Monday December 8, 2014
“If the only prayer you said in your whole life was, “thank you,” that would suffice.” – Meister Eckhart
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Lunge & DB Press
2 – Sliding Inch Worms
3 – Gallows Row
4 – KB Swing
5 – Cook's Hip Lift
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop

Tuesday December 9, 2014
“What you get by achieving your goals is not as important as what you become by achieving your goals.” – Zig Ziglar
A – Warm Up
B – Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Spiderman Push Ups X 10
3 – SL Hinge w/ MB X 10
4 – Squat w/ Hands O/H X 10
C – Finish: 8/12 Sprints & Skipping

Wednesday December 10, 2014
“The fight is won or lost far away from witnesses, behind the lines, in the gym, and out there on the road, long before I dance under those lights.” – Muhammad Ali
A – Warm Up
B – 30/30 Dynamic Training
1 – Prowler Sprints
2 – Band Resisted Broad Jump
3 – Crashing Waves
4 – Bag Work
5 – Lateral Frog Leaps
C – Finish: 10/3 Core Stability – 3 Point Plank Hold, Side Plank Hold L&R, Hip Extension Hold, 3 Point Table Top Hold

Thursday December 11, 2014
“Action without thought is a form of insanity; Thought without action is a crime.” – Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – DB Forward Lunge w/ Curl & Press
2 – SL Push Up w/4 Second Pause
3 – Gallows Row
4 – Slide Ham Curls
5 – ½ Kneeling Band O/H Palloff Press Hold
C – Finish: 15/15 Mountain Jump, Speed Punch, Reverse Bear Crawl, Squat Jump

Friday December 12, 2014
“Today, the most common form of physical ABUSE is DISUSE.” – Stephen Seiler
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – DB or MB O/H Split Squat – L
3 – DB or MB O/H Split Squat – R
4 – Side-to-Side Push Up
5 – Cook Hip Lift – Left Side
6 – Cook Hip Lift – Right Side
C – Finish: 20/10 Quick Feet Shuffle & Jump, Burpee, Football Quick Feet w/ Hip Disassociation, Grasshopper Mountain Climb

Saturday December 13, 2014
“Youth passes, but immaturity can last a lifetime.” – Unknown
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. 5 rounds.
1 – 1 Arm Plank Rows
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Body Saw
5 – DB Upright Row w/ Wide Grip
6 – Scap Push Ups

Week #4 - Monday December 1 - Friday December 5, 2014

Monday December 1, 2014
“Everything unpleasant is developmental.” – Mika Salkola
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Push-up & DB Row
2 – KB Swing
3 – Knee Friendly Lunge w/MB
4 – Slide Mountain Climb
5 – Strongman Crunch
C – Finish: 15/15 Bag Work, Burpee, Mountain Jump, SL Hops

Tuesday December 2, 2014
“People are able to wonder at the height of mountains, and the huge waves of the sea, the vast compass of the ocean, at the circular motion of the stars, and then pass by themselves without wondering at all.” – St. Augustine
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Prisoner Squats
2 – Side Plank Hold
3 – SL ½ Hinged Dead-lift
4 – Narrow-to-Wide Push-up
5 – Split Squat Hold
6 – Superman
7 – Run in place
8 – Squat Hold
C – Finish: 15/15 Crossbody Mountain Climbs, Squat Jumps, Bear Crawl, Jumping Jacks

Wednesday December 3, 2014
“It is a sublime thing to suffer and be stronger.” – Henry Wadsworth Longfellow
A – Warm Up
B – Conditioning Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
20/40/60 Giant Sets – Perform 20 seconds of heavy work, followed by 5 seconds rest, then 40 seconds medium work, again followed by 5 seconds rest, then 60 seconds light work followed by a 50 second rest and transition. There are 6 stations.
1 – Jump Crashing Waves, Reverse Lunge & Beat The Drums, Rollovers
2 – Gallows Jump Squats, Gallows Bent Knee Rows, Gallows Bicep Curls
3 – MB High Toss, MB Slams, MB Woodchops
4 – Band Resisted Bear Crawl, Band Horizontal Leg Press, Band Run In Place
5 – Burpee, Push Up, Plank Hold
6 – KB Sumo Deadlift, KB Squat & High Pull, KB Swing
C – Finish: 10/3 Core Stability – Long Plank Hold, Clam Shell Hold L&R, SL Hip Extension Hold L&R

Thursday December 4, 2014
“Everything should be made as simple as possible, but not simpler.” – Albert Einstein
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Parralets Dips
2 – Gallows One Arm Row
3 – DB Goblet Squat
4 – KB SL Hinge
5 – Body Saw
C – Finish: 8/12 Reverse Bear Crawl & Jumping Jacks

Friday December 5, 2014
“Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit.” – Somerset Maugham
A – Warm-up
B – 40/20 X 4
40 seconds of work, 20 seconds of rest. 5 exercise circuit X 4 rounds…
1 – DB 1 Arm Squat & Press
2 – 1 Arm Band Hip Hinge w/ Reach to Row
3 – Side Plank Hip Raise & Lower
4 – Split Squat & MB O/H Lateral Reach
5 – Wall Braced Dead Bug
C – Finish: 20/10 Bag Work, Tunnel Hops, Lateral Bear Crawl, Skaters Hop