Monday November 2, 2015
“Truth persuades by teaching, but does not teach by persuading.” – Quintus Septimius Tertullianus
A – Warm Up
B – Stronger Today Than Yesterday…
30/30 x 4 exercise circuit
1 – KB Goblet Reverse Crossover Lunge & Step Up
2 – Gallows Row
3 – SHELC
4 – Push Up
5 – Farmers Walk
C – Finish: 15/15 Jump Squat, DB Burpee, Mountain Climb, Skaters Hop
“Truth persuades by teaching, but does not teach by persuading.” – Quintus Septimius Tertullianus
A – Warm Up
B – Stronger Today Than Yesterday…
30/30 x 4 exercise circuit
1 – KB Goblet Reverse Crossover Lunge & Step Up
2 – Gallows Row
3 – SHELC
4 – Push Up
5 – Farmers Walk
C – Finish: 15/15 Jump Squat, DB Burpee, Mountain Climb, Skaters Hop
Tuesday November 3, 2015
“To err is human; to
forgive, infrequent.” – Franklin
P. Adams
A – Warm Up
B – 15/15 X 8
1 – Band Squat & Lateral Walk
2 – Band 1 Arm Hinge & Row
3 – Gallows Mountain Climb & Body Saw Combo
4 – DB Side Plank Hip Raise & Lower (L & R)
C – Finish: 8/12 Skips & Reverse Bear Crawl
A – Warm Up
B – 15/15 X 8
1 – Band Squat & Lateral Walk
2 – Band 1 Arm Hinge & Row
3 – Gallows Mountain Climb & Body Saw Combo
4 – DB Side Plank Hip Raise & Lower (L & R)
C – Finish: 8/12 Skips & Reverse Bear Crawl
Wednesday November 4,
2015
“Good habits formed
at youth make all the difference.” – Aristotle
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – KB Swing & Goblet Squat Combo (10 to 1 ratio)
2 – Pike & Push Up Combo (5 to 1 ratio)
3 – Reverse Lunge Rope Slams to Drum Beats
4 – Band Squat & 1 Arm Step Back Row
5 – Prowler Sprints & Pull
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, SL Hip Extension Hold L&R, 3 Point Plank Hold
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – KB Swing & Goblet Squat Combo (10 to 1 ratio)
2 – Pike & Push Up Combo (5 to 1 ratio)
3 – Reverse Lunge Rope Slams to Drum Beats
4 – Band Squat & 1 Arm Step Back Row
5 – Prowler Sprints & Pull
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, SL Hip Extension Hold L&R, 3 Point Plank Hold
Thursday November 5, 2015
“Whatever the mind of man can conceive and believe, the mind of woman will wonder what took it so long.” – Blair Warren
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 Position DB Row
2 – KB Sumo Squat & High Pull
3 – ½ Kneeling Anti-Rotation Band Chop
4 – Gallows Underhand Grip Row
5 – Yoga Plex
C – Finish: 20/10 3rd World Wall Sits, Lateral Tunnel Hop, Hands Over The Line, DB Speed Punch
“Whatever the mind of man can conceive and believe, the mind of woman will wonder what took it so long.” – Blair Warren
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 Position DB Row
2 – KB Sumo Squat & High Pull
3 – ½ Kneeling Anti-Rotation Band Chop
4 – Gallows Underhand Grip Row
5 – Yoga Plex
C – Finish: 20/10 3rd World Wall Sits, Lateral Tunnel Hop, Hands Over The Line, DB Speed Punch
Friday November 6, 2015
“Success leaves clues, but rarely within reach of a couch.” – Blair Warren
A – Dynamic Warm Up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Corkscrew Pushups
A2 – Bird Dog Hold
“Success leaves clues, but rarely within reach of a couch.” – Blair Warren
A – Dynamic Warm Up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Corkscrew Pushups
A2 – Bird Dog Hold
B1 – DB ½ Kneeling
Get Up
B2 – SL Hip Extension Hold
B2 – SL Hip Extension Hold
C1 – 1
Arm Lunge Stance KB Row
C2 – Superman Hold
C2 – Superman Hold
2 Minute Finisher!!! (Snails & Slide Inch Worms)
Saturday November 7, 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 – 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 – Band Wide-Stance Anti-Rotation Chop – R
2 – Band Wide-Stance Anti-Rotation Chop – L
3 – SHELC
4 – Scap Push Up
5 – O/H Band Cossack Squat – R
6 – O/H Band Cossack Squat – L
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 – Band Wide-Stance Anti-Rotation Chop – R
2 – Band Wide-Stance Anti-Rotation Chop – L
3 – SHELC
4 – Scap Push Up
5 – O/H Band Cossack Squat – R
6 – O/H Band Cossack Squat – L
