Monday August 31,
2015
“There is nothing more pitiful than a ready and willing mind but an incapable body.” – Jim Rohn
A – Warm Up
B – Mitochondria Workout
40 secs work in a two sec up, two sec down tempo, 20 secs rest X 2 exercises X 3 rounds each exercise followed by one minute rest and transition
1A – KB Goblet Squat
1B – Gallows Row
“There is nothing more pitiful than a ready and willing mind but an incapable body.” – Jim Rohn
A – Warm Up
B – Mitochondria Workout
40 secs work in a two sec up, two sec down tempo, 20 secs rest X 2 exercises X 3 rounds each exercise followed by one minute rest and transition
1A – KB Goblet Squat
1B – Gallows Row
2A – DB SL Hinge
2B – Alternating Hold & Lockout Push Up
2B – Alternating Hold & Lockout Push Up
3A – Strongman Crunch
3B – Superman
C – Finish: 15/15 Hip Hop Jumping Jacks, Reverse Bear Crawl, Sprint Arms, Horizontal Squats
3B – Superman
C – Finish: 15/15 Hip Hop Jumping Jacks, Reverse Bear Crawl, Sprint Arms, Horizontal Squats
Tuesday September 1,
2015
“The discomfort of training you feel today is the strength you’ll feel tomorrow.” – Yer Uncle Steve
A – Warm Up
B – Thriller Tuesday's
15 second succession complex. Perform each exercise consecutively for 15 secs each, followed by 60 secs rest. Perform 8 rounds.
1 – Squat Jump
2 – Mountain Jump
3 – Reverse Lunge
4 – Prone Shoulder Touch
5 – Squat Hold
6 – Mountain Climb
C – Finish: Band Stretches
“The discomfort of training you feel today is the strength you’ll feel tomorrow.” – Yer Uncle Steve
A – Warm Up
B – Thriller Tuesday's
15 second succession complex. Perform each exercise consecutively for 15 secs each, followed by 60 secs rest. Perform 8 rounds.
1 – Squat Jump
2 – Mountain Jump
3 – Reverse Lunge
4 – Prone Shoulder Touch
5 – Squat Hold
6 – Mountain Climb
C – Finish: Band Stretches
Wednesday September 2, 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 – Conditioning Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Prowler Push
2 – Band Resisted SL Horizontal Squat
3 – Jumping MB Slams
4 – Push Up Position Hold w/Leg AB/ADduction Slides
5 – Lunge Stance DB Eyeline to Beltline Swing
C – Finish: 10/3 Core Stability – RKC Plank Hold, Side Plank Hold L&R, SL Hip Extension Hold L&R
“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 – Conditioning Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Prowler Push
2 – Band Resisted SL Horizontal Squat
3 – Jumping MB Slams
4 – Push Up Position Hold w/Leg AB/ADduction Slides
5 – Lunge Stance DB Eyeline to Beltline Swing
C – Finish: 10/3 Core Stability – RKC Plank Hold, Side Plank Hold L&R, SL Hip Extension Hold L&R
Thursday September 3,
2015
“There is much mystic nonsense written about hunting but it is something that is much older than religion. Some are hunters and some are not.” – Ernest Hemingway, “An African Journal”
A – Warm Up
B – Thrasher Thursday!
Bodybuilding Bootcamp – 30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition
1 – Band Squat & 1 Arm Row
2 – KB Swing
3 – Atomic Push Up & Plank Combo
4 – Seated "V" DB Press
C – Finish: 15/15 DB Speed Punch, Bootstrapper, Stir The Soup, Horizontal Jumping Jacks
“There is much mystic nonsense written about hunting but it is something that is much older than religion. Some are hunters and some are not.” – Ernest Hemingway, “An African Journal”
A – Warm Up
B – Thrasher Thursday!
Bodybuilding Bootcamp – 30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition
1 – Band Squat & 1 Arm Row
2 – KB Swing
3 – Atomic Push Up & Plank Combo
4 – Seated "V" DB Press
C – Finish: 15/15 DB Speed Punch, Bootstrapper, Stir The Soup, Horizontal Jumping Jacks
Friday September 4, 2015
“The most terrifying words in the English language are: I'm from the government and I'm here to help.” – Ronald Reagan
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
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 – Skaters Hop
5 – Body Saw
6 – Loaded Kneel & Rise
C – Finish: 8/12 Skips & Bear Crawls
“The most terrifying words in the English language are: I'm from the government and I'm here to help.” – Ronald Reagan
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
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 – Skaters Hop
5 – Body Saw
6 – Loaded Kneel & Rise
C – Finish: 8/12 Skips & Bear Crawls
Saturday September 5, 2015
“If you call a tail a leg, how many legs has a dog? Five? No, calling a tail a leg don’t make it a leg.” – Abe Lincoln
A – Warm Up
B – The Ultimate Bootcamp Challenge
60 secs work, 60 secs rest X2 rounds per exercise.
1 – SL Hip Thrust
2 – Forward Position Bulgarian Squat
3 – Wall Braced Dead Bug
4 – Half Kneeling DB Press
5 – Side Plank Hip Raise & Lower
“If you call a tail a leg, how many legs has a dog? Five? No, calling a tail a leg don’t make it a leg.” – Abe Lincoln
A – Warm Up
B – The Ultimate Bootcamp Challenge
60 secs work, 60 secs rest X2 rounds per exercise.
1 – SL Hip Thrust
2 – Forward Position Bulgarian Squat
3 – Wall Braced Dead Bug
4 – Half Kneeling DB Press
5 – Side Plank Hip Raise & Lower
