Week #2: Monday December 28, 2015 - Saturday January 2, 2016

Monday December 29, 2014
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong attitude.” – Thomas Jefferson
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – Palloff Band Squat w/2 sec Pause
2 – Push Up w/4 sec Pause
3 – Gallows Row
4 – Farmers Walk
5 – KB Swing
C – Finish: 15/15 Mountain Climb, DB Speed Punch, Bear Crawl, Skater’s Hop w/Reach

Tuesday December 30, 2014
“It is a sublime thing to suffer and be stronger.” – Henry Wadsworth Longfellow
A – Warm Up
B – Isometric Interval Training
10 sec hold, 5 sec rest X 6 rounds followed by 30 sec rest. 5 exercises X 2 cyles.
1 – Anterior Reach Hold Variation
2 – Bulgarian Squat Hold – L
3 – Bulgarian Squat Hold – R
4 – Push Up Position DB Row Hold – L
5 – Push Up Position DB Row Hold – R
C – Finish: 20/10 Mountain Jump, Bag Work, Hands Over The Line, Sprint In Place

Wednesday December 31, 2014
“Actions speak louder than coaches.” – Speedo ad
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Push Up Plank Hold w/Horizontal Leg Slides
2 – DB Resisted Tall Kneeling Sprint Arms
3 – Gallows Squat Jumps
4 – Battle Ropes Drum Beat
5 – Band Resisted Bear Crawl
C – 10/3 Core Stability: Bird Dog (L & R), SL Hip Extension Hold (L & R), 3 Point Plank Hold

Thursday January 1, 2015
“Let us run with patience the race that is set before us.” – Hebrews 12:1
A – Dynamic Warm-up & Hip Mobility
B – Tabata Protocol Coupled Training
20/10 X 8 "rounds" per station
A1 – Push Up & Body Saw
A2 – Prisoner Squat
B – Side Plank Reach & Rotate
C1 – Slide Lunge
C2 – Mountain Climb
D1 – Gallows Row
D2 – Gallows O/H Plank Stability Hold
C – Finish: 15/15 Jumping Jacks, Stiff Legged Lateral Push Up Position Crawl, McGill Crunch w/Hands O/H, Tunnel Hop

Friday January 2, 2015
“Time is a great teacher, but unfortunately it kills all its pupils.” – Hector Berliaz
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition.
1 – KB Sumo Goblet Squat
2 – DB 1 Arm Lunge Stance Row
3 – Push Up w/Shoulder Touch
4 – DB Hinge w/Biceps Hammer Curl
C – Finish: 15/15 Bag Work, MB Slams, Skaters Hop, Sliding Inch Worms

Saturday January 3, 2015
“Everything should be made as simple as possible, but not simpler.” – Albert Einstein
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 Row
2 – "V" Seated DB S-2-S Press
3 – SL Hip Thrust – L
4 – SL Hip Thrust – R
5 – KB Goblet Squat Position Pulse
6 – Scap Push Ups

Week #1.5: Monday December 21 - Saturday December 26, 2015

Monday December 21, 2015  
“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – Spiderman Push Ups
2 – Gallows In & Out Row
3 – KB Swing
4 – DB Squat & Press
5 – Palloff Hold w/Lateral Step
C – Finish: 15/15 Lateral Bear Crawl, Jumping Jacks, Mountain Climb, DB Speed Punch

Tuesday December 22, 2015
“Grace isn't a little prayer you chant before receiving a meal.  It's a way to live.” – Jacqueline Winspear
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Split Squat Hold & Band Row
2 – Push Up to Scap Push Up
3 – Skater’s Hop w/MB
4 – SHELC
C – Finish: 15/15 Bag Work, Bootstrapper, Tunnel Hop, Horizontal Squat

Wednesday December 23, 2015
“I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” – G.K. Chesterton
A – Warm Up
B – 1st and 10
Perform the following routine as quickly as possible. 
Start on a goal line...
Perform 12 Hands Overhead Squats
Run 20 yards and back to your goal line
12 Mountain Jumpers
Run 20 yards and back to your goal line
12 Push Ups
Run 20 yards and back to your goal line
12 Single Leg Hinges per leg
Run 20 yards and back to your goal line
12 Hands Overhead Squats
Run 20 yards and back to your goal line
Rest for 2 minutes, then:

Full Court Press
Perform the following routine as quickly as possible.
20 Push Ups
Sprint 100 yards
Walk Back Quickly
20 Mountain Climb
Sprint 100 yards
Walk Back Quickly
20 Reaching Planks (total)
Sprint 100 yards
Bear Crawl 1/2 the distance back, then walk to start
Sprint 100 yards

Thursday December 24, 2015
“Expectancy is the atmosphere for miracles.” – Edwin Louis Cole
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises (Perform with or without weight)
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Friday December 25, 2015
“It isn't really what you eat and drink between Christmas and New Year's that ruin's your health, fitness and fat loss goals. Rather, it's what you do between New Year's and Christmas.” – Yer Uncle Steve
A – Warm Up
Get up, drink coffee or tea, read paper, etc...
B – Christmas Day Love...
Perform the following at your leisure and to your satisfaction:
1 – Eat with family and/or friends
2 – Open presents with family and/or friends
3 – Enjoy the company of loved ones
4 – Get some holiday "cheer" in you
5 – Hugs and kisses for everyone
Repeat as necessary.
Merry Christmas.

Saturday December 27, 2014
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha
Recovery Day
Go for a leisurely walk or bike ride.
Breathe the air, listen to the birds and gaze longingly and in awe at the sky.

Week #1: Monday December 14, 2015 - Saturday December 19, 2015

Monday December 14, 2015
“The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night.” – Henry Wadsworth Longfellow
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Gallows Row w/Hip Extension/Flexion
2 – Push Up & Shoulder Touch
3 – Band Resisted SL Hip Extension
4 – KB Swing
5 – Ab Slides
C – Finish: 15/15 Mountain Climb, Skater’s Hop, Bear Crawl, DB Speed Punch

Tuesday December 15, 2015
“An old man in Vietnam explained that happiness was simple ... a bowl of rice, a happy wife and a mother in law who was far, far away ... I think he was on to something.” – Dink Weber
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Step Up & Reverse Lunge w/DB Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climb & Body Saw
4 – Side Plank Band Row (L & R)
C – Finish: 15/15 Jump Squat, Hands Over The Line, Tunnel Hop, Sprint Arms

Wednesday December 16, 2015
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – 20/40 X 4
20 secs work, 40 secs rest for 5 exercises X 4 rounds
1 – Jump Crashing Waves
2 – Band Resisted Sprint In Place
3 – Bag Work
4 – DB Burpee
5 – Squat Jumps w/MB
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Side Plank Hold L&R, Long Plank Hold

Thursday December 17, 2015
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm-up
B – 40/20 Endurance Intervals X 4 rounds
1 – Split Squat w/4 Sec Pause & Hop
2 – Side-2-Side MB Slam
3 – DB 1 Arm Hinge & Curl
4 – Pike & Push Up
5 – Gallows U/H Row
C – Finish: 15/15 Sprint In Place, Bear Crawl, Seal Jacks, Mountain Jump

Friday December 18, 2015
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Hold w/MB Figure 8’s
A2 – 3 Point Plank Hold

B1 – SL Hinge w/DB Rotational Reach
B2 – Clamshell Hold

C1 – 1 Arm KB Swing
C2 – SL Hip Extension Hold
C – Finish: 20/10 Reverse Bear Crawl, Bag Work, Mountain Climb, Skaters Hop

Saturday December 19, 2015
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
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 – Ab Slide
2 – Band Face Pull w/Pull Apart
3 – Bulgarian Squat w/Forward Lean – L
4 – Bulgarian Squat w/Forward Lean – R
5 – Band Pull Through
6 – Standing DB S-2-S Press

Week #4: Monday December 7 - Saturday December 12, 2015

Monday December 7, 2015

“Yesterday, December 7, 1941 - a date which will live on in infamy - the United States of America was suddenly and deliberately attacked by naval and air forces of the Empire of Japan.” – Franklin D. Roosevelt A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Lunge & DB Press
2 – Sliding Inch Worms
3 – Gallows Row
4 – KB Swing
5 – Band Resisted Hip Extension
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skater’s Hop Bounds

Tuesday December 8, 2015
“How did it get so late so soon?” ― Dr. Seuss A – Warm Up
B – Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Scorpion Push Ups X 10
3 – SL Hinge to Toes w/ MB X 10
4 – Squat w/ Hands O/H X 10
C – Finish: 8/12 Jump Squats & Skipping

Wednesday December 9, 2015
“It is December, and nobody asked if I was ready.” ― Sarah Kay A – Warm Up
B – 30/30 Dynamic Training
1 – Prowler Bear Crawl
2 – Band Resisted Broad Jump
3 – MB Slams
4 – Bag Work
5 – Frog Leaps or Boot Strapper’s
C – Finish: 10/3 Core Stability – 3 Point Plank Hold, Clam Shell Hold L&R, Hip Bridge Hold, 3 Point Table Top Hold

Thursday December 10, 2015

“Hot cocoa and cold toes remind me of Christmas.” ― Toni Sorenson A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – DB Forward Lunge w/ 2 Arm Curl & Press
2 – SL Push Up w/4 Second Pause
3 – Underhand Grip Gallows Row
4 – SHELC
5 – ½ Kneeling Band O/H Palloff Press Hold
C – Finish: 15/15 Mountain Jump, DB Speed Punch, Reverse Bear Crawl, Low Position Tunnel Hops

Friday December 11, 2015

“I blink January’s lashes and gush down December’s cheeks.” ― Sanober Khan, Turquoise Silence
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – 1 DB O/H Split Squat – L
3 – 1 DB O/H Split Squat – R
4 – Side-to-Side Push Up
5 – Cook Hip Lift – Left Side
6 – Cook Hip Lift – Right Side
C – Finish: 20/10 Quick Feet Lateral Shuffle & Jump, Bootstrapper, Sprint In Place w/DB’s, Grasshopper Mountain Climb

Saturday December 12, 2015

“He had been walking for a long time, ever since dark in fact, and dark falls soon in December. ("The Old House In Vauxhall Walk")” ― Charlotte Riddell, Gaslit Nightmares: Stories by Robert W. Chambers, Charles Dickens, Richard Marsh, and Others
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 – Tall Kneeling Band Halo’s
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Body Saw
5 – DB Upright Row w/ Wide Grip
6 – Scap Push Ups