Monday March 2, 2015
“Attention to health is life's greatest hindrance.” – Plato
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Atomic Plank & Push Up
2 – Goblet Squat
3 – Gallows Row
4 – Hip Extension Heel Walks
5 – Suitcase Carry
C – Finish: 15/15 Jump Squat, Mountain Climb, Tunnel Hops, Hands Over The Line
“Attention to health is life's greatest hindrance.” – Plato
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Atomic Plank & Push Up
2 – Goblet Squat
3 – Gallows Row
4 – Hip Extension Heel Walks
5 – Suitcase Carry
C – Finish: 15/15 Jump Squat, Mountain Climb, Tunnel Hops, Hands Over The Line
Tuesday March 3, 2015
“The physically fit can enjoy their vices.” – Lord Percival
A – Warm-up and Hip Mobility
B – 40/20 X 4 Training
1 – Knee Friendly Lunge w/MB
2 – Spiderman Push Up
3 – Lunge Stance Hold & 1 Arm Band Reach & Row
4 – DB “V” Seated Press
5 – KB Swing
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Core Stability S-2-S Swing
“The physically fit can enjoy their vices.” – Lord Percival
A – Warm-up and Hip Mobility
B – 40/20 X 4 Training
1 – Knee Friendly Lunge w/MB
2 – Spiderman Push Up
3 – Lunge Stance Hold & 1 Arm Band Reach & Row
4 – DB “V” Seated Press
5 – KB Swing
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Core Stability S-2-S Swing
Wednesday March 4, 2015
“Lack of activity destroys the good condition of every human being...movement and methodical physical exercise save it and preserve it.” – Plato
A – Warm Up
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Crashing Waves
2 – Band Resisted Skaters Hop
3 – KB Squat & Step
4 – Bag Work
5 – Slide Mountain Climb
C – Finish: 10/3 Long Plank Hold, Side Lying Glute Medius Hold L&R, Dead Bug Hold L&R
“Lack of activity destroys the good condition of every human being...movement and methodical physical exercise save it and preserve it.” – Plato
A – Warm Up
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Crashing Waves
2 – Band Resisted Skaters Hop
3 – KB Squat & Step
4 – Bag Work
5 – Slide Mountain Climb
C – Finish: 10/3 Long Plank Hold, Side Lying Glute Medius Hold L&R, Dead Bug Hold L&R
Thursday March 5, 2015
“Be careful about reading health books. You may die of a misprint.” – Mark Twain
A – Warm-up
B – 40/20 Endurance Intervals X 4 rounds
1 – Split Squat 4 Sec Pause & Hop
2 – Walking Lunge w/ MB Woodchop
3 – DB Squat & Press
4 – Push-up & DB Transfer
5 – Underhand Gallows Row
C – Finish: 20/10 Low Squat w/Pulse, Push Up w/Pulse, Jumping Jacks, Skaters Hop
“Be careful about reading health books. You may die of a misprint.” – Mark Twain
A – Warm-up
B – 40/20 Endurance Intervals X 4 rounds
1 – Split Squat 4 Sec Pause & Hop
2 – Walking Lunge w/ MB Woodchop
3 – DB Squat & Press
4 – Push-up & DB Transfer
5 – Underhand Gallows Row
C – Finish: 20/10 Low Squat w/Pulse, Push Up w/Pulse, Jumping Jacks, Skaters Hop
Friday March 6, 2015
“So many people spend their health gaining wealth, and then have to spend their wealth to regain their health.” – A.J. Materi
A – Warm Up
B – Continuous 20 Minute Routine
1 – Siff Squat X 10
2 – Push Up w/ Extension X 10
3 – Body Saw X 10
4 – SL Hip Hinge with Rotation X 10 (5 L&R)
C – Finish: 8/12 Sprints
“So many people spend their health gaining wealth, and then have to spend their wealth to regain their health.” – A.J. Materi
A – Warm Up
B – Continuous 20 Minute Routine
1 – Siff Squat X 10
2 – Push Up w/ Extension X 10
3 – Body Saw X 10
4 – SL Hip Hinge with Rotation X 10 (5 L&R)
C – Finish: 8/12 Sprints
Saturday March 7, 2015
“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
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 – Plank Row – L
2 – Plank Row – R
3 – Band Resisted Palloff Hold w/ Squat
4 – 1/2 Kneeling Band Halo's
5 – Ab Slides
6 – DB English Press
“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
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 – Plank Row – L
2 – Plank Row – R
3 – Band Resisted Palloff Hold w/ Squat
4 – 1/2 Kneeling Band Halo's
5 – Ab Slides
6 – DB English Press
