Monday September 10, 2012 - Saturday September 15, 2012

Monday September 10, 2012
“I am always doing that which I cannot in order that I may learn how to do it.” – Pablo Picasso
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 & Band Row
Side Plank Reach & Rotate

Tuesday September 11, 2012
“It’s not about time, it’s about choices. How are you spending your choices?” – Beverly Adamo
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 – Bird Dog Hold
2 – Prisoner Squats
3 – Triceps Push Up
4 – SL Hip Extension & Lower
5 – Push Up Plank with Active Leg Hops
6 – Squat Jumps
7 – Hands Over the Line
8 – Mountain Jumpers

Wednesday September 12, 2012
“Too many people overvalue what they are not and undervalue what they are.” - Malcolm Forbes
A – Warm Up
B – Spartacus Cardio
60 secs work, 15 secs rest X 10 exercise set. Perform 3 rounds.
1 – Gallows Single Bar Side-2-Side Rows
2 – KB Swing
3 – 4 Stage Push Ups (Spiderman, Corkscrew, Hindu, Standard)
4 – KB Squat & High Pull
5 – Gallows Over/Under Grip Rows
6 – Gallows Ab Rollout
7 – 1 Arm KB Swing
8 – Skater Jumps w/ Hops
9 – Crashing Waves
10 – Burpee to Mountain Climbers

Thursday September 13, 2012
“Hindsight is an exact science.” – Guy Bellamy
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 – KB Sumo Dead-lift
3 – Reverse Lunge & Slam Ball
4 – Gallows Slide Ham Curl
5 – Strongman Crunch

Friday September 14, 2012
“The mind is its own place, and in itself can make a heaven of Hell, a hell of Heaven.” – John Milton
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 – Scapular Pushups
A2 – Active Bird Dogs

B1 – DB Split Squat & Press
B2 – 3 Points of Contact Plank

C1 – Gallows Row
C2 – Squat Hold

2 Minute Finisher!!! (Wall Sprints & Bear Crawls)

Saturday September 15, 2012
“A light heart lives long.” – William Shakespeare
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 – 1 Arm Underhand Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Plank Position Leg Slides
5 – MB Curtsy Lunge & Reach
6 – Seated “V” Press

Week #2 - Monday September 3 thru Saturday September 8, 2012

Monday September 3, 2012
“What may be done at any time will be done at no time.” – Scottish Proverb
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!
Reverse Lunge & 1 Arm DB Press
1 ½ Push Up w/180 Degree Rotation
Gallows Underhand Row
KB Swing
Reaching Planks
C – Finisher

Tuesday September 4, 2012
“How does one become a butterfly? You must want to fly so much that you are willing to give up being a caterpillar.” – Trina Paulus
A - Warm Up
B - Continuous 20 Minute Routine
1 – Dead Bugs X 10
2 – Spiderman Push Ups X 10
3 – Jumping Slam Ball X 10
4 – Bottom to ½ Squats X 10
C – Finisher

Wednesday September 5, 2012
“In times like these it helps to recall there have always been times like these.” – Paul Harvey
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 – Forward Lunge & Press (Right Leg)
4 – Forward Lunge & Press (Left Leg)
5 – Lateral Step & Swing – Right
6 – Reverse Lunge Left
7 – Reverse Lunge Right
8 – Lateral Step & Swing – Left  
9 – Stationary Run
10 – Alternating Split Jumps

Thursday September 6, 2012
“Say what you want to say when you have the feeling and the chance. My greatest regrets are the things I did not do, the opportunities missed and the things unsaid.” – Jim Keller
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
Slide Ham Curls
KB Sumo Deadlift
C – Finisher

Friday September 7, 2012
“The true measure of an individual is how he treats a person who can do him absolutely no good.” – Ann Landers
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
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
C – Finisher

Saturday September 8, 2012
“Pain is inevitable, but misery is optional. We cannot avoid pain, but we can avoid joy.” – Tim Hansel
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Elevated Curtsy Lunge & Reach
Push Up Plank w/ Active Leg Hops
Band Resisted Upright Row w/Lateral Step

Week #1 of the New Session of Classes - Monday August 27 thru Saturday September 1, 2012

Monday August 27, 2012
“Apathy is the glove into which evil slips its hand.” – Bodie Thoene
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Sumo Dead Lift
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – ½ Push Up Position Mountain Jumpers

C – 4 Minute Finisher

Tuesday August 28, 2012
“There are two ways to face the future. One way is with apprehension; the other is with anticipation.” – Jim Rohn
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
Knee Friendly Lunge w/MB
Dips
Reverse Lunge & 1 Arm Band Row
DB Squat & Press
KB Swing 
C – 4 Minute Finisher

Wednesday August 29, 2012
"I felt alone out there, like I was on a desert island.  I felt like Gilligan." – Mickey Rivers' response to playing left field for the first time
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Push Up Plank w/ Active Leg AB/ADduction Slides
½ Squat Band Speed Decline Presses
Gallows Squat Jumps
Dip Bars Front-2-Backs
Band Resisted Bear Crawl

Thursday August 30, 2012
“Gratitude is an art of painting an adversity into a lovely picture.” – Kak Sri
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Squat & Band Row
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Band Resisted Clam Shell
D2 – Prone Cobra 
C – 4 Minute Finisher

Friday August 31, 2012
“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” – Epictetus
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 Loaded Bulgarian Squat
2 – Mountain Climber/Hands Over The Line Combo
Superset Station#2:
1 – Band Dead Lift w/ 4 sec hold
2 – Wall Sprints
Superset Station#3:
1 – Gallows Row w/Hip Extension
2 – MB Toss & Chase 
C – 2 Minute Finisher

Saturday September 1, 2012
“What a miserable thing life is:  you're living in clover, only the clover isn't good enough.” – Bertolt Brecht, Jungle of Cities, 1924
Stacking KB & Bodyweight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30

Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand

Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand, Squat & High Pull :30 
C – 2 Minute Finisher

Week #4 - Monday August 20 thru Saturday August 25, 2012

Monday August 20, 2012
"The wrong way always seems the more reasonable." – George Moore (1852 - 1933)
A – Warm Up
B – Isometric Interval Training
10 secs isometric hold, 5 secs rest X 6 sets, followed by 30 second recovery & transition to the next exercise. 2 total “rounds”.
1 – Band Resisted Push Up Hold
2 – Battle Ropes Side Plank Hold
3 – Weighted SL Balance Hold
4 – MB Squat Hold
5 – Gallows Scap Hold
C – 4 Minute Sprint Finisher

Tuesday August 21, 2012
"It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it." – John Steinbeck
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 – Lying SL Hip Extension (L & R)
2 – Squat Hold & 1 Arm Row – Foam Roll TFL & IT Bands (L & R)
3 – Jumping Squats – ½ Kneeling 90/90 EQI Stretch (L & R)
4 – Seated “V” Press – Gallows Band Lat & Pec Stretch
5 – KB Swings – Bird Dog Hold (L & R)
C – 4 Minute Cardio Finisher

Wednesday August 22, 2012
"I do not take a single newspaper, nor read one a month, and I feel myself infinitely the happier for it." – Thomas Jefferson
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
30 secs work, 30 secs rest each exercise x 2
1 – Rev & Fwd Lunge w/Rope Slams + Broad Jump Burpees
2 – Band Resisted Sprints + Gallows SL Squat Hops (L & R)
3 – DB Squat Clean & Press (R & L) + DB Sumo DL & Hop
4 – KB Swing + Mountain Climbers w/Push Up
1:00 rest between

Thursday August 23, 2012
"Most plans are just inaccurate predictions." – Ben Bayol
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
SL Band Chest Press
Band Resisted Lateral Walk
Gallows Row
Standing KB Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch
C – 4 Minute Cardio Finisher

Friday August 24, 2012
"The soul becomes dyed with the color of its thoughts." – Marcus Aurelius Antonius
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
Lateral Bear Crawls
“T” Stance 1 Arm DB Row
Curtsy Lunge w/MB
C – 4 Minute Sizzling Cardio Finisher

Saturday  August 25, 2012
"How little do they see what really is, who frame their hasty judgment upon that which seems." – Daniel Webster
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 – 1 Arm Side Plank Rows (L)
2 – DB High Pulls
3 – 1 Arm Side Plank Rows (R)
4 – Band Resisted Squat w/Knee Abduction
5 – MB Lateral Lunge & O/H Reach
6 – Gallows Scap Rows