Week #4 - Monday October 15 - Friday October 19, 2012

Monday October 15, 2012
“Remember that everyone you meet is afraid of something, loves something, and has lost something.” – H. Jackson Brown Jr.
A – Warm Up
B – Monday…the GREATEST day of the week!
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Hip Extension Band Row
2 – Spiderman Push Up
3 – DB Goblet Squat
4 – Strongman Crunch
C – Finisher (15 – 15 Bag Work & Burpee Complex)

Tuesday October 16, 2012
“What may be done at any time will be done at no time.” – Scottish Proverb
A – Warm Up
B – Tuesday’s “Get ‘er done!” Routine
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Slam
Pike & Shoulder Touch
Gallows Row
C – Finisher (8/12 Sprints)

Wednesday October 17, 2012
“It is not what we take up, but what we give up, that makes us rich.” – Henry Ward Beecher
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
High Speed Forward Lunge & Band Press
DB Loaded Kneel & Rise
KB Swings
Step Up & MB Press
Mountain Climb to Hands Over The Line

Thursday October 18, 2012
“Everybody has a plan until they get hit” – Mike Tyson
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – KB Goblet Squat
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 (15/15 Bear Crawl & Jumping Jacks)

Friday October 19, 2012
"Spectacular achievement is always preceded by unspectacular preparation” – Robert Schuller
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 Bulgarian Squat
2 – Burpee to Skater Hops
Superset Station#2:
1 – 1 Arm Gallows Row
2 – Jumping MB Slams
Superset Station#3:
1 – Push Up & 180 Degree Rotation
2 – Jump Rope
C – Finisher (20/10 Squat Complex)

Week #3 - Monday October 8 - Saturday October 13, 2012

Monday October 8, 2012
“You can cut down a tree with a hammer, but it takes about 30 days. If you trade the hammer for an ax, you can cut it down in about 30 minutes. The difference between 30 days and 30 minutes is skills.” – Jim Rohn
A – Warm Up
B – Continuous 15 Second Routine
6 consecutive 15 second work periods followed by 1 minute rest. 8 rounds
1 – Prisoner Squat
2 – Push Up
3 – Hip Hinge w/MB
4 – Mountain Climb
5 – Table Top Hold
6 – Burpee
C – High Speed Finisher (20/10 Speed Punches & Knee Kicks)

Tuesday October 9, 2012
"Goals allow you to control the direction of change in your favor." – Brian Tracy
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Band Chest Flyes
Band Resisted Walks
Renegade Row
KB Squat & Press
Siff Squats
Kneeling Gallows Abs Rollout
C – Finisher (20/15/10 Squat Routine)

Wednesday October 10, 2012
"Aim for the top. There is plenty of room there. There are so few at the top it is almost lonely there." – Samuel Insull
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Band Resisted Body Saw
Lateral Shuffle & Burpee
Gallows Squat Jumps
Broad Jump/Push Up
Band Resisted Jumping Jacks
C – Finisher (10 – 3 Core Stability)

Thursday October 11, 2012
“If you go to work on your goals, your goals will go to work on you. If you go to work on your plan, your plan will go to work on you. Whatever good things we build end up building us.” – Jim Rohn
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 Dead-lift
4 – Gallows Row
C – Finisher (15/15 Lateral Band Resisted Bear Crawl)

Friday October 12, 2012
"If you don't know where you are going, you might wind up someplace else." – Yogi Berra
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 – Dips Bars Pushups
A2 – ½ Kneeling Band Pallof Press O/H Hold

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

C1 – Gallows Row
C2 – Gallows Abs Rollout Hold

C – Finisher (Skater Hops/Split Squat Jumps)

Saturday October 13, 2012
"What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it." – Alexander Graham Bell
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1 – DB or KB Lunge & Press Complex (Fwd Lunge, Reverse Lunge, Curtsy Lunge) x 3 cycles per leg
2 – Body-saw & Pike Complex x 10
3 – Band Resisted Shoulder Range-of-Motion Complex x 10

C – Finisher  (Shoulder finisher routine)

Week #2 - Monday October 1 - Saturday October 6, 2012

Monday October 1, 2012
“To dare is to lose one's footing momentarily. To not dare is to lose oneself.” – Soren Kierkegaard
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 Gallows Row (3 sec up, fast back)
3) Tempo DB Loaded Hip Extension (fast down, 3 seconds up)
4) Long Plank Hold to Plank Hold
C – Finisher

Tuesday October 2, 2012
“What is to give light must endure burning.” – Victor Frankl, Auschwitz survivor and author of the must-read classic, Man's Search for Meaning
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
C – Finisher

Wednesday October 3, 2012
“Think of all the beauty still left around you and be happy.” – Anne Frank
A - Warm Up
B - Band Stretching Class
We will use the resistance bands as a tool for stretching and creating more flexibility and mobility in our ankles, hips and shoulders.

Thursday October 4, 2012
“To love and win is the best thing. To love and lose, the next best.” – William M. Thackeray
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – Two Handed DB Swing
2 – Spiderman Push Ups
3 – Band O/H Squats
4 – Gallows Rows
5 – Body Saw
C – Finisher

Friday October 5, 2012
“The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing.” – Albert Einstein
A – Warm Up
B – Continuous 20 Minute Routine
1 – Low Push Up Hold (10 seconds)
2 – Single Leg Squat X10 (5 R & L)
3 – Strongman Crunch X10
4 – SL MB Hip Hinge with Rotation X10 (5 R &L)

C – Finisher 

Saturday October 6, 2012
“The real joy of life is in its play. Play is anything we do for the joy and love of doing it, apart from any profit, compulsion, or sense of duty. It is the real joy of living.” – Walter Rauschbusch, theologian
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 – Side Plank & Band Press – R
2 – Side Plank & Band Press – L
3 – KB Sumo Dead-lift w/ Hip Shift
4 – Seated Side-2-Side DB Press
5 – DB Loaded Hip Extension
6 – Scapular Push Up
C – Sizzling Cardio Finisher

NEW 4 WEEK SESSION OF CLASSES - Monday September 24 - Friday September 28, 2012

Monday September 24, 2012
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Rows
2 – DB Squat & Press
3 – Push Up & Reach
4 – KB Swing
C – Finisher

Tuesday September 25, 2012
"You never fail, you simply produce results. Learn from these." – Anonymous
A – Warm Up
B – Welcome to Monday, The Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Slam
Push Up Plank w/ Band Resisted Active Leg Hops
DB Renegade Row & Press
C – Finisher

Wednesday September 26, 2012
"Today, the most common form of physical ABUSE is DISUSE." – Stephen Seiler
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Reverse Sliding Mountain Climbers
Band Resisted, ½ Kneeling Alternating Speed Row
Gallows Split Squat Jumps
KB Swing
Band Resisted Bear Crawl
C – Finisher

Thursday September 27, 2012
"Training is principally an act of faith. The athlete must believe in its efficacy; he must believe that through training he will become fitter and stronger; that by constant repetition of the same movements he will become more skillful and his muscles more relaxed...He must be a fanatic for hard work and enthusiastic enough to enjoy it." – Franz Stampfl
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
C – Finisher

Friday September 28, 2012
“To be pure and objective, as well as to bring about further excellence, praise should be directed at the performance and not the person.” – Coach Steve
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Band Row Combo

B1 – Jumping Split Squat Slam Ball
B2 – KB Swing

C1 – Side Plank Band Press (L & R)
C2 –Mountain Jumpers

D1 – Band Resisted Lateral Step
D2 – Superman’s
C – Finisher

Week #4 - Monday September 17 - Saturday September 22, 2012

Monday September 17, 2012
“Giving money and power to government is like giving whiskey and car keys to teenage boys.” – P.J. O'Rourke
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Gallows Rows
Push Up & Reach
DB Squat & Press
KB Swing
Band Resisted Forward & Backward Walks
C - Finisher

Tuesday September 18, 2012
“Talk is cheap...except when Congress does it.” – Anonymous
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, Crashing Waves, Drums)
2 - Bodyweight Complex (Jumping Squat, Squat, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Step & Press, O/H Press Squat, Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L&R)
C - Finisher

Wednesday September 19, 2012
"Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment." – Eric Butterworth
A - Warm Up
B - Cardio Blast Wednesday
2 Minute Continuous Circuit – perform 2 minutes of work followed by 2 minutes of active recovery for 10 total rounds.
Main Exercise                           Active Recovery Exercise
1 – KB Swing & Step                        Jump Rope
2 – Gallows O/H Squat                   Easy Sprint & Walk
3 – 3 Pt Plank - P/U Plank             Strongman Crunch – Hip Ext
4 – Bulg Squat – Squat Jumps      Progressing Row Hold
5 – Band Fwd Lunge & Press         MB Slam – Wood Chop

Thursday September 20, 2012
“One truth I think I have found is that people overestimate what they can do in the short term but greatly underestimate what they can do in the long term.” – Jeremy Belter
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 – Low Gallows Row
5 – Body Saw
C – Finisher

Friday September 21, 2012
“Don't Take Anything Personally. Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.” – Don Miguel Ruiz
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.

Saturday September 22, 2012
"Perfection is not attainable, but if we chase perfection we can catch excellence." – Vince Lombardi
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 3 – 5 Steps per leg
Body Saw x 10
Band Resisted Neck Pulls x 12
C – Finisher - Shoulder Burnout