Monday April 7, 2014
“The master in the art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his information and his recreation, his love and his religion. He hardly knows which is which. He simply pursues his vision of excellence at whatever he does, leaving others to decide whether he is working or playing. To him he's always doing both.” – James Michener
A – Warm Up
B – 40/20 X 4
1 – DB Squat & Press
2 – KB Swings
3 – Gallows Row
4 – 3 Push Ups then 3 Sec Pause
5 – Arm Length Walk w/MB
C – Finish: 15/15 Mountain Jumps, Squat Jumps, Burpee, Bear Crawl
“The master in the art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his information and his recreation, his love and his religion. He hardly knows which is which. He simply pursues his vision of excellence at whatever he does, leaving others to decide whether he is working or playing. To him he's always doing both.” – James Michener
A – Warm Up
B – 40/20 X 4
1 – DB Squat & Press
2 – KB Swings
3 – Gallows Row
4 – 3 Push Ups then 3 Sec Pause
5 – Arm Length Walk w/MB
C – Finish: 15/15 Mountain Jumps, Squat Jumps, Burpee, Bear Crawl
Tuesday April 8, 2014
“To dare is to lose one's footing momentarily. To not dare is to lose oneself.” – Soren Kierkegaard
A – Warm Up
B – 15/15 X 8, 4 Exercise Circuit
1 – Horizontal Squats
2A – Reverse Lunge & DB Press
2B – Reverse Lunge & DB Hammer Curl
3A – Gallows Mountain Climb
3B – Gallows Body Saw
4 – Side Plank Band Press (L & R)
C – Finish: 20/10 Squat Complex (Jump, Squat, Hold)
“To dare is to lose one's footing momentarily. To not dare is to lose oneself.” – Soren Kierkegaard
A – Warm Up
B – 15/15 X 8, 4 Exercise Circuit
1 – Horizontal Squats
2A – Reverse Lunge & DB Press
2B – Reverse Lunge & DB Hammer Curl
3A – Gallows Mountain Climb
3B – Gallows Body Saw
4 – Side Plank Band Press (L & R)
C – Finish: 20/10 Squat Complex (Jump, Squat, Hold)
Wednesday April 9, 2014
“Success doesn't come to you…you go to it.” – Marva Collins
A – Warm Up
B – Ascending & Descending 10, 20, 30 Ladder Intervals X 5
1 – Prowler Sprints
2 – Wall Ball
3 – Jump Rope
4 – Gallows Squat Jump Complex
5 – Rope Complex
C – Finish: 10/3 Core Stability – SL Hip Extension Hold (L & R), Clam Shell Hold (L & R), 3 Point Plank Hold
“Success doesn't come to you…you go to it.” – Marva Collins
A – Warm Up
B – Ascending & Descending 10, 20, 30 Ladder Intervals X 5
1 – Prowler Sprints
2 – Wall Ball
3 – Jump Rope
4 – Gallows Squat Jump Complex
5 – Rope Complex
C – Finish: 10/3 Core Stability – SL Hip Extension Hold (L & R), Clam Shell Hold (L & R), 3 Point Plank Hold
Thursday April 10, 2014
“Life’s most persistent and urgent question is, 'What are you doing for others?'” – Martin Luther King
A – Warm-up
B – 40 / 20 X 4 rounds
1 – Split Squat w/4 Sec Pause & Hop
2 – Slam Ball
3 – DB 1 Arm Deadlift, Curl & Press
4 – Corkscrew Push Up
5 – 1 Arm Gallows Row
C – Finish: 15/15 Mountain Climb, MB F-2-B Shake, Horizontal Jumping Jacks, S-2-S Swings
“Life’s most persistent and urgent question is, 'What are you doing for others?'” – Martin Luther King
A – Warm-up
B – 40 / 20 X 4 rounds
1 – Split Squat w/4 Sec Pause & Hop
2 – Slam Ball
3 – DB 1 Arm Deadlift, Curl & Press
4 – Corkscrew Push Up
5 – 1 Arm Gallows Row
C – Finish: 15/15 Mountain Climb, MB F-2-B Shake, Horizontal Jumping Jacks, S-2-S Swings
Friday April 11, 2014
“The only normal people are the ones you don’t know very well.” – Joe Ancis
A – Warm-up
B – 3 Minute Sequence
1 – Goblet Squat X 10
2 – KB Swing X 15
3 – Burpee X 5
C – Finish: 15/15 Bag Work, Sprint Arms, Mountain Jump, Bear Crawl
“The only normal people are the ones you don’t know very well.” – Joe Ancis
A – Warm-up
B – 3 Minute Sequence
1 – Goblet Squat X 10
2 – KB Swing X 15
3 – Burpee X 5
C – Finish: 15/15 Bag Work, Sprint Arms, Mountain Jump, Bear Crawl
Saturday April 12, 2014
“Being defeated is often only a temporary condition. Giving up is what makes it permanent.” – Marilyn vos Savant
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
45-15, 10 exercise circuit. Perform all 10 exercises, then take a 2 minute rest. Perform 3 rounds.
1 – Weighted Step Ups Right Leg
2 – Weighted Step Ups Left Leg
3 – Reaching Planks
4 – Dumbbell Hinge w/Shrug
5 – Curtsy Lunge Right Leg w/MB O/H
6 – Curtsy Lunge Left Leg w/MB O/H
7 – Gallows Push Up Plank Circles
8 – Band Pull Through’s
9 – Side Plank Reach & Rotate (Left & Right)
10 – DB Plank Rows
“Being defeated is often only a temporary condition. Giving up is what makes it permanent.” – Marilyn vos Savant
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
45-15, 10 exercise circuit. Perform all 10 exercises, then take a 2 minute rest. Perform 3 rounds.
1 – Weighted Step Ups Right Leg
2 – Weighted Step Ups Left Leg
3 – Reaching Planks
4 – Dumbbell Hinge w/Shrug
5 – Curtsy Lunge Right Leg w/MB O/H
6 – Curtsy Lunge Left Leg w/MB O/H
7 – Gallows Push Up Plank Circles
8 – Band Pull Through’s
9 – Side Plank Reach & Rotate (Left & Right)
10 – DB Plank Rows
