Week #2 of this session - Monday October 10 - Friday October 14, 2011

Monday October 10, 2011
"I never met a carbohydrate I didn't like." - David Lygre
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Tube Row Combo

B1 – Jumping Split Squat MB Slam
B2 – KB Swing

C1 – Forward Lunge & Hammer Curl (L & R)
C2 –Mountain Jumpers

D1 – Band Resisted Lateral Step
D2 – Superman’s

Tuesday October 11, 2011
“Making life “easy” for children usually makes life “hard” for them in adulthood" - Napoleon Hill
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Curtsy Lunge w/ DB
Lateral Hurdle Jumps
Strongman Crunch

Thursday October 13, 2011
"If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?" – Stephen Levine
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
1 Arm KB Swing
Push-up & Circle Pike Combo
Seated Band Row
DB Reverse Lunge & Step Up
Band Resisted Reaching Press

Friday October 14, 2011
"The mind learns the body can go at least a bit farther even though it feels increasingly uncomfortable." – Pritikin
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Renegade Row & Press
Rear Leg Elevated Squat with Hands O/H
Side Plank Hip Raise & Lower
Push Up Position Band Row
MB SLDL & Reach

NEW SESSION - Monday October 3 - Friday October 7, 2011

Monday October 3, 2011
"When you're going through hell, keep going" – Winston Churchill
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. – Renegade Push-up & Row
2. – ¾ Goblet Squat
3. – Jumping Slam Ball
4. – Slide Ham Curl
5. – Pikes

Tuesday October 4, 2011
"Only those who will risk going too far can find out how far they can go." – T. S. Eliot
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Reverse Plank Hold
2 – SL Hip Hinge w/Rotation
3 – Triceps Push Up
4 – SL Hip Extension
5 – Corkscrew Push Up
6 – Skater Jumps
7 – Hands Over the Line
8 – Burpees

Thursday October 6, 2011
"I can't give you brains, but I can give you a diploma." – The Wizard of Oz
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Split Squat & Band Press
Atomic Plank & Push Up
Squat Hold & Row
KB Swing
Body Saw

Friday October 7, 2011
"Courage is the price that life exacts for granting peace." – Amelia Earhart
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – SL Hip Extension Hold (L & R)
2 – Rows w/4 second hold – Side Plank Reach & Rotate
3 – Jumping Squats – Kneel & rise and Squat Hold
4 – Seated “V” Press – Skater Hops & Jumping Jacks
5 – KB Squat & Press – Broad Jump Burpee & Bear Crawl

Week #4 Of This Current Session - Monday September 26 - Friday September 30, 2011

Monday September 26, 2011
“The older you get, the tougher it is to lose weight because, by then, your body and your fat are really good friends.” – Me
A - Dynamic Warm Up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
Reverse Lunge & Alt Press
Push Up w/ 4 Second Hold
Kneeling Band “Tug-O-War”
Body Saw

Tuesday September 27, 2011
“Until I was thirteen, I thought my name was “shut up.” – Joe Namath
A – Warm Up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – DB Goblet Squats
2 – Burpee/Sprint Combo
Superset Station#2:
1 – 180 Degree Rotating Push-ups
2 – Rock The Boats/Mountain Jumpers :)
Superset Station#3:
1 – Band Resisted 1 Foot Elevated Hip Extensions
2 – Bear Crawl & Crab Crawl

Thursday September 29, 2011 (Happy Birthday to my Dad – 74 Today!)
“Don't go around saying the world owes you a living. The world owes you nothing. It was here first.” – Mark Twain
A – Warm-up
B – 30 Second Complexes
1 – Reaching Planks
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – Side Plank, Rotate & Reach - Left Side
6 – Side Plank, Rotate & Reach - Right Side

Friday September 30, 2011
"The road to Easy Street goes through the sewer." – John Madden
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 – Side-to-Side MB Slams
A2 – Bird Dog Plank Hold

B1 – Bulgarian Squat
B2 – SL Elevated ¾ Push Up Hold

C1 – SL DB Hip Hinge
C2 – T-Push-Up Hold

Final 2 Minutes – Finisher!