Tuesday September 8, 2015
“Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.” – Les Brown
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 5 rounds
1 – Gallows Row
2 – SL Hip Thrust
3 – Split Stance Goblet Squat
4 – Push Up w/2 Sec Pause
5 – Farmer’s Walk
C – Finish: 15/15 Mountain Climb, DB Speed Punch, Reverse Bear Crawl, Skaters Hop w/Reach
“Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.” – Les Brown
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 5 rounds
1 – Gallows Row
2 – SL Hip Thrust
3 – Split Stance Goblet Squat
4 – Push Up w/2 Sec Pause
5 – Farmer’s Walk
C – Finish: 15/15 Mountain Climb, DB Speed Punch, Reverse Bear Crawl, Skaters Hop w/Reach
Wednesday September 9,
2015
“Challenges are what make life interesting and overcoming them is what makes life meaningful.” – Joshua J. Marine
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Jumps
A2 – 3 Point Plank Hold
“Challenges are what make life interesting and overcoming them is what makes life meaningful.” – Joshua J. Marine
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Jumps
A2 – 3 Point Plank Hold
B1 – Sliding Pikes
B2 – Reverse Bridge Hold on Ball
B2 – Reverse Bridge Hold on Ball
C1 – KB Swings
C2 – T-Push Up Hold
C – Finish: 10/3 Core Stability – Prone Cobra, Clam Shell Hold L&R, Dead Bug Hold L&R
C2 – T-Push Up Hold
C – Finish: 10/3 Core Stability – Prone Cobra, Clam Shell Hold L&R, Dead Bug Hold L&R
Thursday September 10,
2015
“Happiness cannot be traveled to, owned, earned, or worn. It is the spiritual experience of living every minute with love, grace & gratitude.” – Denis Waitley
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Lunge Stance DB Row
2 – KB SL Dead-lift
3 – Spiderman Push Up
4 – Gallows Ham Curl
5 – McGill Crunch w/1 DB
C – Finish: 15/15 Horizontal Jump Jack, Bag Work, Mountain Jump, Sprint In Place
“Happiness cannot be traveled to, owned, earned, or worn. It is the spiritual experience of living every minute with love, grace & gratitude.” – Denis Waitley
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Lunge Stance DB Row
2 – KB SL Dead-lift
3 – Spiderman Push Up
4 – Gallows Ham Curl
5 – McGill Crunch w/1 DB
C – Finish: 15/15 Horizontal Jump Jack, Bag Work, Mountain Jump, Sprint In Place
Friday September 11, 2015
“Don’t be afraid to stand for what you believe in, even if that means standing alone.” – Andy Biersack
A – Warm Up
B – Escalating Density Training: Begin with a 30/30, 5 exercise circuit then work to maintain your intensity level each round as the work periods get longer and the rest periods get shorter.
1 – Split Squat
2 – SL Hinge
3 – Plank Row w/DB
4 – Broad Jump MB Slam
5 – Slide Mountain Climb
C – Finish: 15/15 Bear Crawl, Jumping Jacks
“Don’t be afraid to stand for what you believe in, even if that means standing alone.” – Andy Biersack
A – Warm Up
B – Escalating Density Training: Begin with a 30/30, 5 exercise circuit then work to maintain your intensity level each round as the work periods get longer and the rest periods get shorter.
1 – Split Squat
2 – SL Hinge
3 – Plank Row w/DB
4 – Broad Jump MB Slam
5 – Slide Mountain Climb
C – Finish: 15/15 Bear Crawl, Jumping Jacks
Saturday September 12, 2015
“Don’t worry about failures, worry about the chances you miss when you don’t even try.” – Jack Canfield
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 – Band Hinge & 1 Arm Underhand Row
2 – Band Resisted Lateral Walk
3 – Split Stance Mid-Range Squat – L
4 – Split Stance Mid-Range Squat – R
5 – Pikes
6 – Standing S-2-S Press
“Don’t worry about failures, worry about the chances you miss when you don’t even try.” – Jack Canfield
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 – Band Hinge & 1 Arm Underhand Row
2 – Band Resisted Lateral Walk
3 – Split Stance Mid-Range Squat – L
4 – Split Stance Mid-Range Squat – R
5 – Pikes
6 – Standing S-2-S Press
