Monday January 23 - Saturday January 28, 2012

Monday January 23, 2012
"We will go to the moon. We will go to the moon and do other things, NOT because they are easy but because they are HARD." – John F. Kennedy
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
High Knee Skips
Gallows Body Saws
180 Degree Surfer Jumps with Rear Heel Touch

Tuesday January 24, 2012
"Even the strongest have their moments of fatigue." – Friedrich Nietzsche
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 – Push Up Plank with Active Leg Hops
6 – Skater Hops
7 – Hands Over the Line
8 – Mountain Jumpers

Wednesday January 25, 2012
"Man is not cut out for defeat. Man can be destroyed but not defeated." – Ernest Hemingway
A – Warm Up
B – Stupendous Cardio Training Day!
Pushup x8
Swing x15
Gallows Rows x5
Complete as many rounds as possible in 15:00
Rest 3:00
Alternating Lunge x 10 per leg
DB Squat and Press x 8
Complete as many rounds as possible in 15:00

Thursday January 26, 2012
"Don't worry about upgrading your equipment. Upgrade your body." – Anonymous cyclist
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
MB Forward Lunge & Lateral Reach
SL Hip Hinge w/ DB or KB
SL Hip Extension
Strongman Crunch
Atomic Plank & Push-up
Jumping Lunge/Jumping Squat Combo

Friday January 27, 2012
"There is a difference between interest and commitment. When you're interested in doing something, you do it only when circumstances permit. When you're committed to something, you accept no excuses, only results." – Art Turock
A – Warm-up
B – 10, 20, 30 Ladders
1 – Mountain Climbers
2 – Bulgarian Squat – Right Leg
3 – Bulgarian Squat – Left Leg
4 – DB Bent Over Rows
5 – Band Resisted Lateral Steps

Saturday January 28, 2012
"The quality of a person's life is in direct proportion to their commitment to excellence." – Vince Lombardi
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
45-15, 10 exercise circuit. Perform all 10 exercises, then take a 2 minute rest. Perform 3 rounds.
1 – Weighted Step Ups Right Leg
2 – Weighted Step Ups Left Leg
3 – Reaching Planks
4 – Wide Grip Dumbbell Uprights
5 – Curtsy Lunge Right Leg
6 – Curtsy Lunge Left Leg
7 – Gallows Push Up Plank Circles
8 – Band Pull Through’s
9 – Side Plank Reach & Rotate (Left & Right)
10 – Renegade Rows

Monday January 16 - Saturday January 21, 2012

Monday January 16, 2012
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” – Martin Luther King Jr.
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Squat & Tube Row Combo

B – Jumping Split Squat Slam Ball

C1 – Alternating Reverse Lunge & Hammer Curl (L & R)
C2 –Mountain Jumper

D – KB Swing

Tuesday January 17, 2012
"The heights which great men reached and kept, were not attained by sudden flight; They, whilst their companions slept, were toiling upwards in the night." – Henry Wadsworth Longfellow
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Squat & OH Press
2 – Ladder Skips & Hops
Superset Station#2:
1 – 180 Degree Push Up
2 – Broad Jump/Burpee
Superset Station#3:
1 – Lunge Stance 1 Arm DB Row
2 – Side Shuffle/Mountain Climber Combo

Wednesday January 18, 2012
"People are able to wonder at the height of mountains, and the huge waves of the sea, the vast compass of the ocean, at the circular motion of the stars, and then pass by themselves without wondering at all." – St. Augustine
A – Warm Up
B – I am Spartacus…
Step 1 – Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again. Rest again for 2 minutes, then go to Step 2.
1 – Rear Foot Elevated Split Squat Jumps
2 – Split Stance Band Row
3 – Jumping MB Slam
4 – KB Swing
5 – Burpee/Atomic Plank Combo
Step 2 - Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again and then you’re done!
1 – Gallows Rows
2 – Split Stance Band Chest Press
3 – Reverse Lunge & MB Slam
4 – KB Sumo DL
5 – Kneeling Ropes Waves

Thursday January 19, 2012
"Progress stops upon satisfaction." – Mika in Finland
A - Dynamic Warm Up & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Side Plank Reach & Rotate (fast down, 3 seconds push)
4) Long Plank Hold, Plank Hold Drop Set

Friday January 20, 2012
"If a man does his best, what else is there?" – George S. Patton
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Gallows Push Up/Pikes
2 – Battle Ropes Jumping Jack Waves
3 – KB/DB Threaded Lunges
4 – KB/DB 1 Arm Floor Press
5 – Lying Ham Curls

January 9 - January 14, 2012

Monday January 9, 2012
"I was born Italian and raised Catholic. I was seven years old before I realized there was a difference." - Dink Weber
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
1/2 Kneeling Band Row
DB Seated “V” Press
KB Squat & High Pull

Tuesday January 10, 2012
"Fear of being looked on as stupid ... is stupid." - Dink Weber
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 - Battle Ropes Complex (Jumping Jacks, Split Jacks, Seal Jacks)
2 - Bodyweight Complex (Sprint, Skips, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats & High Pull, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank reach & Rotate L&R)

Wednesday January 11, 2012
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." - Henry Ward Beecher
A - Warm Up
B - Cardio Blast Wednesday
KB Walk & Touch X 3 Trips
Begin at one end of the "track", hold the KB at arm's length between the thighs, take a step and touch the ground with the KB, stand back up, then touch the ground. Continue in this fashion until you walk the length of the track. Walk to the other end while your partner performs their walk.
Main Program
1:00 each exercise x 2
1. Seated Hot Potato + Mountain Climber
2. Slingshot + Squat & Press
3. Row & Burpee
4. Swing & Pushup
1:00 rest between

Thursday January 12, 2012
"There is not a more pleasing exercise of the mind than gratitude. It is accompanied with such an inward satisfaction that the duty is sufficiently rewarded by the performance." - Joseph Addison
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 – Pushups
A2 – 2 Points of Contact Plank Hold

B1 – DB Bulgarian Split Squat & Press
B2 – Weighted SL Hip Extension Hold

C1 – Squat Position Hold & Row
C2 – Side Plank Row Hold

Friday January 13, 2012
"Most people want security in this world, not liberty." - H.L. Mencken, Minority Report, 1956
A - Warm Up
B - Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 - KB Goblet Squats
2 - SL Push Ups
3 - DB Deadlift
4 - Rows
Metabolic Finisher - Speed Punches!

Saturday January 14, 2012
"The sound of tireless voices is the price we pay for the right to hear the music of our own opinions." - Adlai Stevenson, speech, New York City, 28 August 1952
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 5 Steps per leg
Bodysaw x 10
Suspension Shoulder Complex w/ Hip Extension x 12

Finisher - 10 Set Shoulder Burnout

Week #1 In The New Facility - Monday January 2 - Saturday January 7, 2012

Monday January 2, 2012
"Many people look forward to the new year, for a new start on old habits." – Joey Adams
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Split Squat Hold & Row
MB Slams

Tuesday January 3, 2012
"The path of least resistance is only paved for the first 200 yards." – Tim Ferris
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Misery Pulls
3 Push-ups & 180 Degree Rotation
SL Hip Hinge & DB Row
Side Plank Reach & Rotate

Wednesday January 4, 2012
"Setting goals is not the main thing. It is deciding how you will achieve them, and staying with that plan." – Tom Landry
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (45 Minute Class)
45 – 15 Routine – 10 Exercise X 3 Rounds. 2 minutes rest between rounds
1 – Lateral Shuffle Left
2 – Lateral Shuffle Right
3 – Lateral Hop Left
4 – Lateral Hop Right
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Back Pedal
9 – Stationary Run
10 – Split Jump

Thursday January 5, 2012
"When you hang out with the ordinary you lose your desire to be exceptional" – Sheryl Brady
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Ab Slides
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side

Friday January 6, 2012
“If all the crutches were laid end to end, there still wouldn't be enough for the LAME EXCUSES!” – Tom Terwilliger
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
1 Arm KB Swing
Push-up & Pike Combo
Jumping Split Squats
Squat & Band 1 Arm Row
Reaching Plank

Saturday January 7, 2012
“No citizen has a right to be an amateur in the matter of physical training… What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops
SL Hip Hinge & Band Pull-Apart