Monday July 13, 2015
“It ain't the size of the dog in the fight ... it's the number of dogs in the fight who are on your side.” – Dink Weber
A – Warm Up
B – 30/30 Routine
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Side-2-Side Gallows Row
2 – Band Split Stance Squat & Press
3 – Ab Slides
4 – KB Swings
5 – Farmers Walk
C – Finish: 15/15 Bear Crawl, Skaters Hop, Horizontal Squat, Tunnel Hop
“It ain't the size of the dog in the fight ... it's the number of dogs in the fight who are on your side.” – Dink Weber
A – Warm Up
B – 30/30 Routine
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Side-2-Side Gallows Row
2 – Band Split Stance Squat & Press
3 – Ab Slides
4 – KB Swings
5 – Farmers Walk
C – Finish: 15/15 Bear Crawl, Skaters Hop, Horizontal Squat, Tunnel Hop
Tuesday July 14, 2015
“If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all.” – Joey Adams
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Squat Jumps
2 – Atomic Plank
3 – DB SL Hinge
4 – Lunge Stance DB Row
C – Finish: 15/15 Mountain Climb & Bag Work
“If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all.” – Joey Adams
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Squat Jumps
2 – Atomic Plank
3 – DB SL Hinge
4 – Lunge Stance DB Row
C – Finish: 15/15 Mountain Climb & Bag Work
Wednesday July 15, 2015
“Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment.” – Eric Butterworth
A – Warm Up
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Slide Mountain Climb
2 – Reverse Lunge w/ Palloff Pulse Hold
3 – Prowler Sprints
4 – MB Slams
5 – Bulgarian Squat Jumps
C – Finish: 10/3 Core Stability – 3 Point Plank Hold L&R, SL Glute Bridge Hold L&R, Table Top Hold
“Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment.” – Eric Butterworth
A – Warm Up
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Slide Mountain Climb
2 – Reverse Lunge w/ Palloff Pulse Hold
3 – Prowler Sprints
4 – MB Slams
5 – Bulgarian Squat Jumps
C – Finish: 10/3 Core Stability – 3 Point Plank Hold L&R, SL Glute Bridge Hold L&R, Table Top Hold
Thursday July 16, 2015
A – Warm-up
B – 30 Second Complexes
1 – SL Bent-Knee Resisted Hip Extension – Left Side
2 – SL Bent-Knee Resisted Hip Extension – Right Side
3 – Side to Side Push-ups
4 – ½ Kneeling MB or DB Chop
5 – Body Saw
6 – Slide Ham Curls
C – Finish: 15/15 Burpee, Reverse Bear Crawl, Split Jumps, Bootstrappers
A – Warm-up
B – 30 Second Complexes
1 – SL Bent-Knee Resisted Hip Extension – Left Side
2 – SL Bent-Knee Resisted Hip Extension – Right Side
3 – Side to Side Push-ups
4 – ½ Kneeling MB or DB Chop
5 – Body Saw
6 – Slide Ham Curls
C – Finish: 15/15 Burpee, Reverse Bear Crawl, Split Jumps, Bootstrappers
Friday July 17, 2015
“There is no distinctly Native American criminal class...save Congress.” – Mark Twain
A – Warm Up
B – Bodybuilding Boot–camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squat & Pulse
2 – SL Push Ups
3 – Bulgarian Squat & RDL w/DB’s
4 – Gallows Rows
C – Finish: DB Speed Punches!
“There is no distinctly Native American criminal class...save Congress.” – Mark Twain
A – Warm Up
B – Bodybuilding Boot–camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squat & Pulse
2 – SL Push Ups
3 – Bulgarian Squat & RDL w/DB’s
4 – Gallows Rows
C – Finish: DB Speed Punches!
Saturday July 18, 2015
“Democracy is two wolves and a lamb voting on what to have for lunch. Liberty is a well–armed lamb contesting the vote.” – Benjamin Franklin
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 – SL Hip Thrust – R
2 – SL Hip Thrust – L
3 – Body Saw
4 – Seated “V” S-2-S DB Press
5 – SHELC (Stability Hip Extension Leg Curl)
6 – Scap Push Up
“Democracy is two wolves and a lamb voting on what to have for lunch. Liberty is a well–armed lamb contesting the vote.” – Benjamin Franklin
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 – SL Hip Thrust – R
2 – SL Hip Thrust – L
3 – Body Saw
4 – Seated “V” S-2-S DB Press
5 – SHELC (Stability Hip Extension Leg Curl)
6 – Scap Push Up
