Monday September 22, 2014
"A friend is someone who knows the song in your heart and can sing it back to you when you have forgotten the words." – Unknown
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Transverse Grip Gallows Rows
2 – Push Up & Reach
3 – DB Squat & Press
4 – KB Swing
5 – Band Resisted Reverse Lunge
C – Finish: 15/15 Skaters Hop, Beast Crawl, Bag Work, Mountain Climb
"A friend is someone who knows the song in your heart and can sing it back to you when you have forgotten the words." – Unknown
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Transverse Grip Gallows Rows
2 – Push Up & Reach
3 – DB Squat & Press
4 – KB Swing
5 – Band Resisted Reverse Lunge
C – Finish: 15/15 Skaters Hop, Beast Crawl, Bag Work, Mountain Climb
Tuesday September 23, 2014
"You either fight active evil or you accept it. Doing nothing is acceptance. There is no in between." – Bill O'Reilly
A – Warm Up
B – Continuous 20 Minute Routine
1 – Low Push Up Hold w/Pulse (10 seconds)
2 – Single Leg Squat To Bench X 10 (5 L&R)
3 – Strongman Crunch X 10
4 – SL Band Resisted Hip Extension (5 L&R)
C – Finish: 8/12 Sprint, Bear Crawl
"You either fight active evil or you accept it. Doing nothing is acceptance. There is no in between." – Bill O'Reilly
A – Warm Up
B – Continuous 20 Minute Routine
1 – Low Push Up Hold w/Pulse (10 seconds)
2 – Single Leg Squat To Bench X 10 (5 L&R)
3 – Strongman Crunch X 10
4 – SL Band Resisted Hip Extension (5 L&R)
C – Finish: 8/12 Sprint, Bear Crawl
Wednesday September 24, 2014
"Keep your fears to yourself, but share your courage with others." – Robert Louis Stevenson
A – Warm Up
B – Wednesday Cardio Mayhem
30 secs work, 60 secs active recovery X 7 exercises. Perform 2 rounds.
1 – Prowler Sprints
2 – Bag Work
3 – Jump MB Slams
4 – Band Lawnmower Row
5 – Band Tug-O-War
6 – Squat Jump & Lateral Hop (3 to 1)
7 – Lateral Action Scap Push Ups
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Clam Shell Hold w/ Knee Flexion L&R, Long Plank Hold
"Keep your fears to yourself, but share your courage with others." – Robert Louis Stevenson
A – Warm Up
B – Wednesday Cardio Mayhem
30 secs work, 60 secs active recovery X 7 exercises. Perform 2 rounds.
1 – Prowler Sprints
2 – Bag Work
3 – Jump MB Slams
4 – Band Lawnmower Row
5 – Band Tug-O-War
6 – Squat Jump & Lateral Hop (3 to 1)
7 – Lateral Action Scap Push Ups
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Clam Shell Hold w/ Knee Flexion L&R, Long Plank Hold
Thursday September 25,
2014
"Why fit in when you were born to stand out?" – Dr. Seuss
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – DB Push-up & Row
2 – KB Sumo Dead-lift
3 – Band Lateral Lunge & Rotational Press
4 – SL Hinge w/MB Reach
5 – Body Saw
C – Finish: 20/10
"Why fit in when you were born to stand out?" – Dr. Seuss
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – DB Push-up & Row
2 – KB Sumo Dead-lift
3 – Band Lateral Lunge & Rotational Press
4 – SL Hinge w/MB Reach
5 – Body Saw
C – Finish: 20/10
Friday
September 26, 2014
"Happiness is not a matter of events; it depends upon the tides of the mind." – Alice Meynell
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Ab Slides
2 – Goblet Squat Pulses
3 – Atom Plank & Push Up w/ Reach
4 – Pikes
5 – SL Band Resisted Hip Extension - Left Side
6 – SL Band Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints & Skipping
"Happiness is not a matter of events; it depends upon the tides of the mind." – Alice Meynell
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Ab Slides
2 – Goblet Squat Pulses
3 – Atom Plank & Push Up w/ Reach
4 – Pikes
5 – SL Band Resisted Hip Extension - Left Side
6 – SL Band Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints & Skipping
No Saturday Training Sessions
Get Outside And Go For A Brisk 30 Minute Walk!
Get Outside And Go For A Brisk 30 Minute Walk!
