Monday December 21, 2015
“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – Spiderman Push Ups
2 – Gallows In & Out Row
3 – KB Swing
4 – DB Squat & Press
5 – Palloff Hold w/Lateral Step
C – Finish: 15/15 Lateral Bear Crawl, Jumping Jacks, Mountain Climb, DB Speed Punch
“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – Spiderman Push Ups
2 – Gallows In & Out Row
3 – KB Swing
4 – DB Squat & Press
5 – Palloff Hold w/Lateral Step
C – Finish: 15/15 Lateral Bear Crawl, Jumping Jacks, Mountain Climb, DB Speed Punch
Tuesday December 22, 2015
“Grace isn't a little prayer you chant before receiving a meal. It's a way to live.” – Jacqueline Winspear
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Split Squat Hold & Band Row
2 – Push Up to Scap Push Up
3 – Skater’s Hop w/MB
4 – SHELC
C – Finish: 15/15 Bag Work, Bootstrapper, Tunnel Hop, Horizontal Squat
“Grace isn't a little prayer you chant before receiving a meal. It's a way to live.” – Jacqueline Winspear
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Split Squat Hold & Band Row
2 – Push Up to Scap Push Up
3 – Skater’s Hop w/MB
4 – SHELC
C – Finish: 15/15 Bag Work, Bootstrapper, Tunnel Hop, Horizontal Squat
Wednesday December 23, 2015
“I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” – G.K. Chesterton
A – Warm Up
B – 1st and 10
Perform the following routine as quickly as possible.
Start on a goal line...
Perform 12 Hands Overhead Squats
Run 20 yards and back to your goal line
12 Mountain Jumpers
Run 20 yards and back to your goal line
12 Push Ups
Run 20 yards and back to your goal line
12 Single Leg Hinges per leg
Run 20 yards and back to your goal line
12 Hands Overhead Squats
Run 20 yards and back to your goal line
Rest for 2 minutes, then:
“I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” – G.K. Chesterton
A – Warm Up
B – 1st and 10
Perform the following routine as quickly as possible.
Start on a goal line...
Perform 12 Hands Overhead Squats
Run 20 yards and back to your goal line
12 Mountain Jumpers
Run 20 yards and back to your goal line
12 Push Ups
Run 20 yards and back to your goal line
12 Single Leg Hinges per leg
Run 20 yards and back to your goal line
12 Hands Overhead Squats
Run 20 yards and back to your goal line
Rest for 2 minutes, then:
Full Court Press
Perform the following routine as quickly as possible.
20 Push Ups
Sprint 100 yards
Walk Back Quickly
20 Mountain Climb
Sprint 100 yards
Walk Back Quickly
20 Reaching Planks (total)
Sprint 100 yards
Bear Crawl 1/2 the distance back, then walk to start
Sprint 100 yards
Perform the following routine as quickly as possible.
20 Push Ups
Sprint 100 yards
Walk Back Quickly
20 Mountain Climb
Sprint 100 yards
Walk Back Quickly
20 Reaching Planks (total)
Sprint 100 yards
Bear Crawl 1/2 the distance back, then walk to start
Sprint 100 yards
Thursday December 24, 2015
“Expectancy is the atmosphere for miracles.” – Edwin Louis Cole
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises (Perform with or without weight)
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)
“Expectancy is the atmosphere for miracles.” – Edwin Louis Cole
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises (Perform with or without weight)
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)
Friday December 25, 2015
“It isn't really what you eat and drink between Christmas and New Year's that ruin's your health, fitness and fat loss goals. Rather, it's what you do between New Year's and Christmas.” – Yer Uncle Steve
A – Warm Up
Get up, drink coffee or tea, read paper, etc...
B – Christmas Day Love...
Perform the following at your leisure and to your satisfaction:
1 – Eat with family and/or friends
2 – Open presents with family and/or friends
3 – Enjoy the company of loved ones
4 – Get some holiday "cheer" in you
5 – Hugs and kisses for everyone
Repeat as necessary.
Merry Christmas.
“It isn't really what you eat and drink between Christmas and New Year's that ruin's your health, fitness and fat loss goals. Rather, it's what you do between New Year's and Christmas.” – Yer Uncle Steve
A – Warm Up
Get up, drink coffee or tea, read paper, etc...
B – Christmas Day Love...
Perform the following at your leisure and to your satisfaction:
1 – Eat with family and/or friends
2 – Open presents with family and/or friends
3 – Enjoy the company of loved ones
4 – Get some holiday "cheer" in you
5 – Hugs and kisses for everyone
Repeat as necessary.
Merry Christmas.
Saturday December 27, 2014
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha
Recovery Day
Go for a leisurely walk or bike ride.
Breathe the air, listen to the birds and gaze longingly and in awe at the sky.
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha
Recovery Day
Go for a leisurely walk or bike ride.
Breathe the air, listen to the birds and gaze longingly and in awe at the sky.
