Monday July 20, 2015
“The happiness of a man in this life does not consist in the absence but in the mastery of his passions.” – Alfred Lord Tennyson
A – Warm Up
B – Happy, happy Monday!
Bodybuilding Bootcamp Routine - 30 secs work, 30 secs rest X 4 rounds per station, then 1 minute rest while you change stations.
1 – Breathing Push Up
2 – SL Elevated Band Resisted Hip Extension
3 – Gallows Row
4 – DB Squat & Push Press
C – Finish: 15/15 Bag Work, Bear Crawl, Skaters Hop, Mountain Climb
“The happiness of a man in this life does not consist in the absence but in the mastery of his passions.” – Alfred Lord Tennyson
A – Warm Up
B – Happy, happy Monday!
Bodybuilding Bootcamp Routine - 30 secs work, 30 secs rest X 4 rounds per station, then 1 minute rest while you change stations.
1 – Breathing Push Up
2 – SL Elevated Band Resisted Hip Extension
3 – Gallows Row
4 – DB Squat & Push Press
C – Finish: 15/15 Bag Work, Bear Crawl, Skaters Hop, Mountain Climb
Tuesday July 21, 2015
“Passion, though a bad regulator, is a powerful spring.” – Ralph Waldo Emerson
A – Warm Up
B – Ah Tuesday…The 2nd Greatest Day of the Week!
30/30 Protocol X 4 Rounds
1 – Jump Squat to Squat Hold
2 – Band Resisted Hinge & Hop
3 – Gallows Left/Right Rows
4 – Atomic Plank & Push Up
5 – Crashing Waves
C – Finish: 20/10 Twist Mountain Jump, Tunnel Hop, Reaching Planks, Sprint In Place
“Passion, though a bad regulator, is a powerful spring.” – Ralph Waldo Emerson
A – Warm Up
B – Ah Tuesday…The 2nd Greatest Day of the Week!
30/30 Protocol X 4 Rounds
1 – Jump Squat to Squat Hold
2 – Band Resisted Hinge & Hop
3 – Gallows Left/Right Rows
4 – Atomic Plank & Push Up
5 – Crashing Waves
C – Finish: 20/10 Twist Mountain Jump, Tunnel Hop, Reaching Planks, Sprint In Place
Wednesday July 22, 2015
“Whatever the mind of man can conceive and believe, the mind of woman will wonder what took it so long.” – Blair Warren
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Band Resisted Horizontal Squats
2 – Prowler Sprints
3 – Wall Ball
4 – Gallows Mountain Climb
5 – DB Burpee
C – Finish: 10/3 Core Stability Long Plank Hold, Side Plank Hold L, Dead Bug Hold L, Dead Bug Hold R, Side Plank Hold R
“Whatever the mind of man can conceive and believe, the mind of woman will wonder what took it so long.” – Blair Warren
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Band Resisted Horizontal Squats
2 – Prowler Sprints
3 – Wall Ball
4 – Gallows Mountain Climb
5 – DB Burpee
C – Finish: 10/3 Core Stability Long Plank Hold, Side Plank Hold L, Dead Bug Hold L, Dead Bug Hold R, Side Plank Hold R
Thursday July 23, 2015
“The virtue of a man ought to be measured, not by his extraordinary exertions, but by his everyday conduct.” – Blaise Pascal
A – Warm-up
B – 20/10 training
20 seconds of work, 10 seconds of rest X 8 rounds
1 – KB Swings to Goblet Squat Combo (5 to 2 ratio)
2a – Push – Band-Resisted Push-up
2b – Pull – See-Saw Lunge Stance Rows
3 – DB Split Squat Hold & Alternating Press
4a – Horizontal Jumping Jacks
4b – Hip Extension “Sprints”
C – Finish: 15/15 DB Speed Punch, Reverse Bear Crawl, Jumping Jacks, Slide Inch Worm
“The virtue of a man ought to be measured, not by his extraordinary exertions, but by his everyday conduct.” – Blaise Pascal
A – Warm-up
B – 20/10 training
20 seconds of work, 10 seconds of rest X 8 rounds
1 – KB Swings to Goblet Squat Combo (5 to 2 ratio)
2a – Push – Band-Resisted Push-up
2b – Pull – See-Saw Lunge Stance Rows
3 – DB Split Squat Hold & Alternating Press
4a – Horizontal Jumping Jacks
4b – Hip Extension “Sprints”
C – Finish: 15/15 DB Speed Punch, Reverse Bear Crawl, Jumping Jacks, Slide Inch Worm
Friday July 24, 2015
“Never forget that only dead fish swim with the stream.” – Malcolm Muggeridge
A – Warm-up
B – 60/30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrically Loaded Suitcase Step Up
2 – Running in Place w/Jump Rope
Superset Station#2:
1 – Split Stance Band O/H Perturbations
2 – MB Toss & Chase
Superset Station#3:
1 – Gallows Row (Hard to Easy Progression)
2 – DB S-2-S Swing to Sprint Arms
C – Finish: 15/15 Jump Split Squat, Bat Slam On Bags, Mountain Climb, Bootstrappers
“Never forget that only dead fish swim with the stream.” – Malcolm Muggeridge
A – Warm-up
B – 60/30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrically Loaded Suitcase Step Up
2 – Running in Place w/Jump Rope
Superset Station#2:
1 – Split Stance Band O/H Perturbations
2 – MB Toss & Chase
Superset Station#3:
1 – Gallows Row (Hard to Easy Progression)
2 – DB S-2-S Swing to Sprint Arms
C – Finish: 15/15 Jump Split Squat, Bat Slam On Bags, Mountain Climb, Bootstrappers
Saturday July 25, 2015
“Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw
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 – ¾ Bulgarian Squat w/Forward Lean – R
3 – ¾ Bulgarian Squat w/Forward Lean – L
4 – Ab Slides
5 – Band Lawnmower Row
6 – Scapular Push Ups
“Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw
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 – ¾ Bulgarian Squat w/Forward Lean – R
3 – ¾ Bulgarian Squat w/Forward Lean – L
4 – Ab Slides
5 – Band Lawnmower Row
6 – Scapular Push Ups
