Monday February 2, 2014
“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh
A – Warm Up
B – 40/20 Madness…
4 exercise circuit. 40 secs work, 20 secs rest X 5 rounds.
1 – Reverse Lunge & Band Row
2 – Push Up & Reach
3 – KB Swing
4 – 1 Leg Elevated Squat & Lateral MB Reach
C – Finish: 15/15 Jump Squats, Mountain Climb, Sprint Arms, Burpee
“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh
A – Warm Up
B – 40/20 Madness…
4 exercise circuit. 40 secs work, 20 secs rest X 5 rounds.
1 – Reverse Lunge & Band Row
2 – Push Up & Reach
3 – KB Swing
4 – 1 Leg Elevated Squat & Lateral MB Reach
C – Finish: 15/15 Jump Squats, Mountain Climb, Sprint Arms, Burpee
Tuesday February 4, 2014
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” – Unknown
A – Warm Up & Hip Mobility
B – Terrible Tuesday Tabata’s…
4 stations, 20 secs work, 10 secs rest X 8 “rounds” with 1 minute rest & transition between stations
1 – Gallows Row
2a – Body Saw
2b – DB Plank Row
3 – KB Goblet Squats
4a – Slide Ham Curls
4b – MB Hinge & Anterior Reach
C – Finish: 15/15 Bag Work, Bear Crawl, Skaters Hop, Jump MB Slam
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” – Unknown
A – Warm Up & Hip Mobility
B – Terrible Tuesday Tabata’s…
4 stations, 20 secs work, 10 secs rest X 8 “rounds” with 1 minute rest & transition between stations
1 – Gallows Row
2a – Body Saw
2b – DB Plank Row
3 – KB Goblet Squats
4a – Slide Ham Curls
4b – MB Hinge & Anterior Reach
C – Finish: 15/15 Bag Work, Bear Crawl, Skaters Hop, Jump MB Slam
Wednesday February 5, 2014
“My grandmother said to watch how a person treats kids when no one is looking.” – Dink Weber
A – Warm Up
B – Wednesday Conditioning Work
5 exercise stations, 40 secs work, 20 secs “rest” X 4 rounds.
1 – Gallows Hands O/H Sprints
2 – MB Toss & Sprint to Jump MB Slam
3 – KB Squat & High Pull
4 – Band Resisted Lateral 3 Step Shuffle
5 – DB Burpee
C – Finish: 10/3 Core Stability – Long Plank Hold, Dead Bug Hold (L & R), Clam Shell Hold (L & R)
“My grandmother said to watch how a person treats kids when no one is looking.” – Dink Weber
A – Warm Up
B – Wednesday Conditioning Work
5 exercise stations, 40 secs work, 20 secs “rest” X 4 rounds.
1 – Gallows Hands O/H Sprints
2 – MB Toss & Sprint to Jump MB Slam
3 – KB Squat & High Pull
4 – Band Resisted Lateral 3 Step Shuffle
5 – DB Burpee
C – Finish: 10/3 Core Stability – Long Plank Hold, Dead Bug Hold (L & R), Clam Shell Hold (L & R)
Thursday February 6, 2014
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – Body Building Bootcamp Thursday…
4 exercise stations, 30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest & transition.
1 – DB Squat & Press
2 – KB Swing
3 – Band Resisted Side Plank & Row
4 – One Leg Elevated Squat & Band Hammer Curl
C – Finish: 8/12 Sprints
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – Body Building Bootcamp Thursday…
4 exercise stations, 30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest & transition.
1 – DB Squat & Press
2 – KB Swing
3 – Band Resisted Side Plank & Row
4 – One Leg Elevated Squat & Band Hammer Curl
C – Finish: 8/12 Sprints
Friday February 7, 2014
“The most successful people in the world possess two remarkable skills ... they aren't afraid to make mistakes and they don't know when to quit. If you follow that advice you will either get rich or die young.” – Dink Weber
A – Dynamic Warm Up & Hip Mobility
B – Fabulous Friday Fitness…
5 exercise circuit. Perform each exercise 4 times.
1 – Spiderman Push Ups X 10-15 reps
2 – Gallows Row X 15-20 reps
3 – Jump MB Slams X 15-20 reps
4 – DB Single Leg Hip Hinge X 10-12 per leg
5 – KB Swing X 20-25
C – Finish: 15/15 Twist Mountain Jump & Speed Punch (Do 4 rounds of each)
“The most successful people in the world possess two remarkable skills ... they aren't afraid to make mistakes and they don't know when to quit. If you follow that advice you will either get rich or die young.” – Dink Weber
A – Dynamic Warm Up & Hip Mobility
B – Fabulous Friday Fitness…
5 exercise circuit. Perform each exercise 4 times.
1 – Spiderman Push Ups X 10-15 reps
2 – Gallows Row X 15-20 reps
3 – Jump MB Slams X 15-20 reps
4 – DB Single Leg Hip Hinge X 10-12 per leg
5 – KB Swing X 20-25
C – Finish: 15/15 Twist Mountain Jump & Speed Punch (Do 4 rounds of each)
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