Tuesday September 9, 2014
“He's so ugly. When you walked by him, your pants wrinkle. He made fly balls curve foul.” – Mickey Rivers on former Major Leaguer Danny Napoleon's looks
A – Warm-up
B – 30/30 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Gallows Row
2 – 3 Push Ups Then 4 Second Pause
3 – SL Hip Hinge & Band Row
4 – Side Plank Reach & Rotate
C – Finish: 15/15 Jump Squat, Lateral Bear Crawl, Skaters Hop, Inch Worm
“He's so ugly. When you walked by him, your pants wrinkle. He made fly balls curve foul.” – Mickey Rivers on former Major Leaguer Danny Napoleon's looks
A – Warm-up
B – 30/30 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Gallows Row
2 – 3 Push Ups Then 4 Second Pause
3 – SL Hip Hinge & Band Row
4 – Side Plank Reach & Rotate
C – Finish: 15/15 Jump Squat, Lateral Bear Crawl, Skaters Hop, Inch Worm
Wednesday September 10,
2014
“It has been said that politics is the second oldest profession. I have learned that it bears a striking resemblance to the first.” – Ronald Reagan
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
“It has been said that politics is the second oldest profession. I have learned that it bears a striking resemblance to the first.” – Ronald Reagan
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 – Sliding Pikes
B2 – Concave Hold
B2 – Concave Hold
C1 – KB Swings
C2 – T-Push Up Hold
C – Finish: 10/3 Core Stability – Prone Cobra, Clam Shell L&R, Dead Bug L&R
C2 – T-Push Up Hold
C – Finish: 10/3 Core Stability – Prone Cobra, Clam Shell L&R, Dead Bug L&R
Thursday September 11, 2014
“The only people with whom you should try to get even are those who have helped you.” – John E. Southard
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Lunge Stance DB Row
2 – KB Sumo Dead-lift
3 – Push Up
4 – Gallows Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Horizontal Jump Jack, Bag Work, Mountain Climb, Sprint In Place
“The only people with whom you should try to get even are those who have helped you.” – John E. Southard
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Lunge Stance DB Row
2 – KB Sumo Dead-lift
3 – Push Up
4 – Gallows Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Horizontal Jump Jack, Bag Work, Mountain Climb, Sprint In Place
Friday September 12, 2014
“Gratitude is an art of painting an adversity into a lovely picture.” – Kak Sri
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 – Split Squat
2 – SL Hinge
3 – Plank Row w/DB
4 – Parallets Push Up
5 – Slide Mountain Climb
C – Finish: 15/15 Bear Crawl, Jumping Jacks
“Gratitude is an art of painting an adversity into a lovely picture.” – Kak Sri
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 – Split Squat
2 – SL Hinge
3 – Plank Row w/DB
4 – Parallets Push Up
5 – Slide Mountain Climb
C – Finish: 15/15 Bear Crawl, Jumping Jacks
Saturday September 13, 2014
“God gave you a gift of 86,400 seconds today. Have you used one to say ‘thank you?’” – William A. Ward
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 Underhand Plank Rows
2 – Band High Pulls
3 – Band Resisted Speed Skaters Hop
4 – Pikes
5 – MB Lateral Lunge & Reach
6 – Standing S-2-S Press
“God gave you a gift of 86,400 seconds today. Have you used one to say ‘thank you?’” – William A. Ward
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 Underhand Plank Rows
2 – Band High Pulls
3 – Band Resisted Speed Skaters Hop
4 – Pikes
5 – MB Lateral Lunge & Reach
6 – Standing S-2-S Press
