Monday August 18, 2014
“I studied the lives of great men and famous women, and I found that the men and women who got to the top were those who did the jobs they had in hand, with everything they had of energy and enthusiasm.” - Harry Truman
A – Warm Up
B – Isometric Interval Training
10 secs isometric hold, 5 secs rest X 6 sets, followed by 30 second recovery & transition to the next exercise. 2 total “rounds”.
1 – Band Resisted 1/2 Push Up Hold
2 – Side Plank Hold
3 – Band Lunge & Row Hold
4 – KB Goblet Squat Hold
5 – Gallows Ab Rollout Hold
C – Finish: 15/15 Reverse Bear Crawl, Skaters Hop, Mountain Jump, Sprint In Place
“I studied the lives of great men and famous women, and I found that the men and women who got to the top were those who did the jobs they had in hand, with everything they had of energy and enthusiasm.” - Harry Truman
A – Warm Up
B – Isometric Interval Training
10 secs isometric hold, 5 secs rest X 6 sets, followed by 30 second recovery & transition to the next exercise. 2 total “rounds”.
1 – Band Resisted 1/2 Push Up Hold
2 – Side Plank Hold
3 – Band Lunge & Row Hold
4 – KB Goblet Squat Hold
5 – Gallows Ab Rollout Hold
C – Finish: 15/15 Reverse Bear Crawl, Skaters Hop, Mountain Jump, Sprint In Place
Tuesday August 19, 2014
“No one ever excused his way to success.” – Dave Del Dotto
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strong Man Crunch X 10
2 – Spiderman Push Ups X 10
3 – SL Hinge w/MB Reach X 10
4 – Jump Squat X 10
C – Finish: 15/15 Bag Work, Burpee, Nordic Sprint Arms, Tunnel Hop
“No one ever excused his way to success.” – Dave Del Dotto
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strong Man Crunch X 10
2 – Spiderman Push Ups X 10
3 – SL Hinge w/MB Reach X 10
4 – Jump Squat X 10
C – Finish: 15/15 Bag Work, Burpee, Nordic Sprint Arms, Tunnel Hop
Wednesday August 20, 2014
“Patience is the ability to idle your motor when you feel like stripping your gears.” – Barbara Johnson
A – Warm Up
B – Cardio Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Double Slides
3 – Band Resisted Skaters Hop
4 – Gallows Mountain Climb
5 – Lateral Push Up Position Ladder Walk
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Side Plank Hold L&R, Bird Dog Hold
“Patience is the ability to idle your motor when you feel like stripping your gears.” – Barbara Johnson
A – Warm Up
B – Cardio Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Double Slides
3 – Band Resisted Skaters Hop
4 – Gallows Mountain Climb
5 – Lateral Push Up Position Ladder Walk
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Side Plank Hold L&R, Bird Dog Hold
Thursday August 21, 2014
“People are lonely because they build walls instead of bridges.” – Unknown
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Forward Lunge & Band Chest Press
2 – Band Resisted Lateral Walk
3 – Gallows Row
4 – Standing DB Shoulder-to-Shoulder Press
5 – OH Bar Squats
6 – Frog Crunch
C – Finish: 20/10 Burpee, Horizontal Jumping Jack, Push Up Plank w/Shoulder Touch, Beast Crawl
“People are lonely because they build walls instead of bridges.” – Unknown
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Forward Lunge & Band Chest Press
2 – Band Resisted Lateral Walk
3 – Gallows Row
4 – Standing DB Shoulder-to-Shoulder Press
5 – OH Bar Squats
6 – Frog Crunch
C – Finish: 20/10 Burpee, Horizontal Jumping Jack, Push Up Plank w/Shoulder Touch, Beast Crawl
Friday August 22, 2014
“Life is a lot like a ladder. Each step we take is either up or down.” – Me
A – Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – Lateral Bear Crawls
3 – “T” Stance 1 Arm DB Row
4 – Plia Lunge w/MB
C – Finish: 15/15 Mountain Climb, Squat Jump, Bear Crawl, Sprint In Place
“Life is a lot like a ladder. Each step we take is either up or down.” – Me
A – Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – Lateral Bear Crawls
3 – “T” Stance 1 Arm DB Row
4 – Plia Lunge w/MB
C – Finish: 15/15 Mountain Climb, Squat Jump, Bear Crawl, Sprint In Place
Saturday August 23, 2014
Client: “What is discipline, Uncle Steve?”
Me: “It's simply knowing and choosing what you want RIGHT NOW or what you want MOST!”
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 Press (L)
2 – DB High Pulls
3 – 1 Arm Plank Press (R)
4 – Overhead Lateral Lunge Reach Right and Left
5 – Band Resisted Hinge
6 – Gallows Scap Rows
Client: “What is discipline, Uncle Steve?”
Me: “It's simply knowing and choosing what you want RIGHT NOW or what you want MOST!”
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 Press (L)
2 – DB High Pulls
3 – 1 Arm Plank Press (R)
4 – Overhead Lateral Lunge Reach Right and Left
5 – Band Resisted Hinge
6 – Gallows Scap Rows
