Monday June 15, 2015
“There is nothing more pitiful than a ready and willing mind but an incapable body.” – Jim Rohn
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Push Up & Reach
2 – KB Swing
3 – Reverse Slide Lunge & MB Chop
4 – Gallows Row
5 – Body Saw
C – Finish: 20/10 Jump Squat, Bear Crawl, Skaters Hop w/Reach, Reverse Inch Worm
“There is nothing more pitiful than a ready and willing mind but an incapable body.” – Jim Rohn
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Push Up & Reach
2 – KB Swing
3 – Reverse Slide Lunge & MB Chop
4 – Gallows Row
5 – Body Saw
C – Finish: 20/10 Jump Squat, Bear Crawl, Skaters Hop w/Reach, Reverse Inch Worm
Tuesday June 16, 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 – Tuesday’s Are Great!
Adrenaline Abs – 10 secs work, 5 secs transition between two stations for 5 minutes. 1 minute rest between rounds.
1A – Lunge Stance DB Row
1B – “Y” Squat Hold
“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 – Tuesday’s Are Great!
Adrenaline Abs – 10 secs work, 5 secs transition between two stations for 5 minutes. 1 minute rest between rounds.
1A – Lunge Stance DB Row
1B – “Y” Squat Hold
2A – 10
Second Push Up
2B – Dead Bug Hold
2B – Dead Bug Hold
3A – SL
Hinge w/ MB Reach
3B – Clam Shell Hold
C – Finish: 15/15 Bag Work, Mountain Climb, Tunnel Hops, Horizontal Jumping Jacks
3B – Clam Shell Hold
C – Finish: 15/15 Bag Work, Mountain Climb, Tunnel Hops, Horizontal Jumping Jacks
Wednesday June 17, 2015
“When you kill time, remember that it has no resurrection.” ― A.W. Tozer
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Running Slide Ham Curl
2 – Prowler Sprints
3 – Behind The Back MB Slam
4 – Band Resisted Sprint In Place
5 – Gallows Twisting Mountain Jumps
C – Finish: 10/3 Core Stability Holds – Bird Dog L&R, Side Glute Medius Hold L&R, Glute Bridge
“When you kill time, remember that it has no resurrection.” ― A.W. Tozer
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Running Slide Ham Curl
2 – Prowler Sprints
3 – Behind The Back MB Slam
4 – Band Resisted Sprint In Place
5 – Gallows Twisting Mountain Jumps
C – Finish: 10/3 Core Stability Holds – Bird Dog L&R, Side Glute Medius Hold L&R, Glute Bridge
Thursday June 18, 2015
“We must learn to live together as brothers or perish together as fools.” – Martin Luther King
A – Warm Up
B – Gloriousness On A Thursday…
10, 20, 30 Ladder Intervals & The Push Up Challenge
1A – Reverse Lunge w/ Elbow To Ankle
1B – Spiderman Push Up
“We must learn to live together as brothers or perish together as fools.” – Martin Luther King
A – Warm Up
B – Gloriousness On A Thursday…
10, 20, 30 Ladder Intervals & The Push Up Challenge
1A – Reverse Lunge w/ Elbow To Ankle
1B – Spiderman Push Up
2A – Band Squat &
1 Arm Row
2B – Push Up w/ 4 Sec Pause
2B – Push Up w/ 4 Sec Pause
3A – Suitcase Carry
3B – Push Up & Pike
C – Finish: 15/15 Squat Hold & Pulse, Sprint Arms, Mountain Climb, Speed Punch
3B – Push Up & Pike
C – Finish: 15/15 Squat Hold & Pulse, Sprint Arms, Mountain Climb, Speed Punch
Friday June 19, 2015
“Everyone who has ever taken a shower has had an idea. It's the person who gets out of the shower, dries off, and does something about it that makes a difference.” – Nolan Bushnell
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Wide Stance Side Plank Hip Raise & Lower
B – Forward Lunge & 1 Arm Band Press
C1 – KB Swing
C2 – KB Goblet Squat
D1 – Mountain Jumps
D2 – Superman w/DB’s
C – Finish: 15/15 Squat Jump, Hands Over The Line, Hula Hoop, Bear Crawl
“Everyone who has ever taken a shower has had an idea. It's the person who gets out of the shower, dries off, and does something about it that makes a difference.” – Nolan Bushnell
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Wide Stance Side Plank Hip Raise & Lower
B – Forward Lunge & 1 Arm Band Press
C1 – KB Swing
C2 – KB Goblet Squat
D1 – Mountain Jumps
D2 – Superman w/DB’s
C – Finish: 15/15 Squat Jump, Hands Over The Line, Hula Hoop, Bear Crawl
Saturday June 20, 2015
“The lure of the distant and the difficult is deceptive. The great opportunity is where you are.” – John Burroughs
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. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Body Saw
4 – SL Hip Thrust – L
5 – SL Hip Thrust – R
6 – Reverse Hyper’s On Ball
“The lure of the distant and the difficult is deceptive. The great opportunity is where you are.” – John Burroughs
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. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Body Saw
4 – SL Hip Thrust – L
5 – SL Hip Thrust – R
6 – Reverse Hyper’s On Ball
