Week #2 - Monday June 24 thru Saturday June 29, 2013

Monday June 24, 2013
“The few who do are the envy of the many who only watch.” – Jim Rohn
A – Warm-up and Hip Mobility
B – 40/20 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
Gallows Row
Band Seated Hip Extension Row
KB Squat & High Pull
C – Finish: 15/15 Mountain Climb & MB Jump Slams

Tuesday June 25, 2013
“A computer is not supposed to replace the human mind ... it's supposed leverage it.” - 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, Shuffle Splits, Seal Jacks)
2 - Bodyweight Complex (Sprint in Place, 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 Jumps, Side Plank Reach & Rotate L&R)
C – Finish: 20/10 Bag Work & Burpee

Wednesday June 26, 2013
"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
50 – 10 Protocol X 4 Rounds
Alternating Leg Speed Slide Ham Curl
Band Resisted, ½ Kneeling 1 Arm Speed Press
Gallows 3 Part Press Position Jumps
3 Second Tempo Push Up & Mountain Climb
Broad Jump Burpees
C – Finish: 10/3 Core Stability

Thursday June 27, 2013
“Self-pity is easily the most destructive of the non-pharmaceutical narcotics; it is addictive, gives momentary pleasure and separates the victim from reality.” – John Gardner
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 – KB Swing
A2 – 3 Points of Contact Plank Hold

B1 – DB 1 Arm Squat & Press
B2 – SL Hip Extension Hold

C1 – Gallows Push Ups
C2 – Gallows Row Hold

C – Finish: 8/12 Burpees

Friday June 28, 2013
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
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 Sumo Deadlift
4 – Gallows Rows
C – Finish: Speed Punches!

Saturday June 29, 2013
“Fear not those who argue but those who dodge.” – Marie von Ebner-Eschenbach
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 Steps per leg
Bodysaw x 10
Gallows Shoulder Complex w/ Hip Extension x 12

New 4 Week Training Cycle - Monday June 17 - Saturday June 22, 2013

Monday June 17, 2013
"Birds born in a cage think flying is an illness." — Alejandro Jodorowsky
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes.
1 – Push-up & Reach
2 – KB Swing
3 – Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Jump Squats & Bear Crawls

Tuesday June 18, 2013
“The miracle of the seed and the soil is not available by affirmation; it is only available by labor.” – Jim Rohn
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1 Arm Band Reverse Lunge & Row
3 Push Up & 3 Lateral Bear Crawl
Gallows Row
C – Finish: 20/10 Burpee & Crab Crawl

Wednesday June 19, 2013
“If you want your dreams to come true, don't oversleep.” – Unknown
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Battle Ropes
Band Resisted Shuttle Sprints
Gallows 3 Part (Split, Split, Squat) Jumps
Fast Feet On A Step
3-to-1 Jumping Jack/Burpee Combo
C – Finish: 10/3 Core Stability

Thursday June 20, 2013
“Freedom is nothing else but a chance to be better.” – Albert Camus
A - Warm-up
B - Continuous 30 Second Movement Ladders  
Split Squats
SL Hip Extension Hold
Prone Cobra
Triceps Push-ups
SL Hip Hinge
Rock-the-Boat
Table Top Hold
Burpee
C – Finish: 15/15 Bag Work & Mountain Climb

Friday June 21, 2013
“Winning isn’t everything, but wanting to win is.” – Vince Lombardi
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training 
20/10 X 8 "rounds"
A – Push-up & Pike Combo

B – Squat & Band Row
C – KB Swing & Lateral Step
D1 – Mountain Jumpers
D2 – Squat Jumps
C – Finish: 8/12 Sprints

Saturday June 22, 2013
“A man is the sum of his actions, of what he has done, of what he can do. Nothing else.” – Mahatma Gandhi
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 – Body Saw
4 – Seated Side-2-Side DB Press
5 – Band Resisted SL Hip Extension
6 – Scap Push Up

Week #4 - Monday June 10 thru Saturday June 15, 2013

Monday June 10, 2013
“Texas does not, like any other region, simply have indigenous dishes. It proclaims them. It congratulates you, on your arrival, at having escaped from the slop pails of the other 49 states.” – Alistair Cooke
A – Warm Up
B – 40/20 Monday Special
40 secs work, 20 secs rest, 5 exercises X 4 rounds
1 – Gallows Underhand Row
2 – KB Goblet Squat
3 – Band Resisted Push Ups
4 – Slide Ham Curl
5 – Tall Kneeling Chop
C – Finish: 15/15 Mountain Climb & Skater Hops

Tuesday June 11, 2013
“Without constant activity, the threats of life will soon overwhelm the values.” – Jim Rohn
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Bird Dog Hold
1 Leg ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold & “Sprint” Arms
Superman
Run in place
Squat Hold
C – Finish: 15/15 Bag Work & Burpee

Wednesday June 12, 2013
“Requiring readers to put themselves into the minds of many different kinds of other people is a moral action on the part of the author.” – James Wood
A – Warm Up
B – 50/10 Cardio Blast Wednesday
1 – Reverse Prowler Drags
2 – Jump Slam Ball Burpees
3 – Band Resisted Lateral Hops
4 – Gallows Split Squat Jumps
5 – KB Swing
C – Finish: 10/3 Core Stability

Thursday June 13, 2013
“Never forget that only dead fish swim with the stream.” – Malcolm Muggeridge
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – 3 Push-ups & 180 Degree Rotation
3 – Lunge Stance 1 Arm Dumbbell Row
4 – Curtsy Lunge & Reach w/MB
C – Finish: 8/12 Jump Squat & Mountain Jump

Friday June 14, 2013
“A good example is a lesson anyone can read.” – Unknown
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB Squat & Alternate Press
1 – Arm Band Resisted Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & Elbow to Ankle Reach
SLDL w/ KB
C – Finish: 15/15 Bear Crawl & Bag Work

Saturday June 15, 2013
“Once you start worrying about what other people think of you, you stop being yourself.” – Unknown
A – Warm Up
B – Bodybuilding Bootcamp 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 – DB Wide Grip Uprights
2 – Body Saw
3 – MB Lateral Lunge & Reach
4 – 1 Arm KB Swing
C – Finish: Speed Punches!

Week #3 - Monday June 3 thru Saturday June 8, 2013

Monday June 3, 2013
“The real problem is usually two or three questions deep. If you want to go after someone's problem, be aware that most people aren't going to reveal what the real problem is after the first question.” – Jim Rohn
A – Dynamic Warm-up & Hip Mobility
B – 40/20 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Swing
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – Push Up
C – Finish: 30/15 Jump Rope Run & Mountain Climb

Tuesday June 4, 2013
"A goal is a planned event." – Hayrum W. Smith
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 Row
Jumping Jacks
Renegade Row
KB Goblet Squat
Slide Ham Curl
Gallows Abs Rollout
C – Finish: 20/10 Bear Crawl & Jump Squats

Wednesday June 5, 2013
“Committing your goals to paper increases the likelihood of your achieving them by one thousand percent!” – Brian Tracy
A – Warm Up
B – 45/15 Cardio-liciousness…
45 secs work, 15 secs rest & transition X 5 exercises and 4 rounds
1 – Reverse Lunge & Beat The Drums
2 – Band Resisted Shuffle
3 – Walking KB Swings
4 – MB Squat & Jump Slams
5 – Gallows Drop Squats
C – Finish: 10/3 Core Stability

Thursday June 6, 2013
“You can't hug your kids too much.” – Me
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
SL ½ Squat Gallows Row
Ab Slides
Split Squat Outside Leg Forward Band Palloff Press
C – Finish: 15/15 Bag Work & Burpee

Friday June 7, 2013
“I am so clever that sometimes I don't understand a single word of what I am saying.” – Oscar Wilde
A - Warm Up
B - Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – Jumping Slam Ball X 10
4 – Bottom to ½ Squats X 10
C – Finish: 20/10 Broad Jump Burpee & Speed Punches

Saturday June 8, 2013
“The soul becomes dyed with the color of its thoughts.” – Marcus Aurelius Antonius
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
One Foot Elevated Band Resisted Squat (Right Side)
DB Clean & Press (Right Side)
Frog Crunch
60, 45, 30, 15
One Foot Elevated Band Resisted Squat (Left Side)
DB Clean & Press (Left Side)
Pikes

Week #2 - Monday May 27 to Saturday June 1, 2013

Monday May 27, 2013
“We can no more afford to spend major time on minor things than we can to spend minor time on major things.” – Jim Rohn
A - Warm-up and Hip Mobility
B - 40/20 X 5 Training
Gallows Row
Steps Up w/ KB
Body Saw
DB Squat & Press
C – Finish: 20/10 Lateral Bear Crawl & Wall Sprints

Tuesday May 28, 2013
"An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't." – Anatole France
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.
1A – Pushups
2A – 3 Point Plank Hold

1B – DB Split Squat & Press
2B – SL Lateral Hip Extension Hold

1C – Squat Position Hold & Row
2C – Side Plank Row Hold

C – Finish: 15/15 Jump Split Squats & Bag Work

Wednesday May 29, 2013
“If the world seems cold to you, kindle fires to warm it.” – Lucy Larcom
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Mountain Climbers
Jump Squats w/ Band Row Hold
Gallows Roll Out Position Sprints
Prowler Sprints
KB Swings
C – Finish: 10/3 Core Stability

Thursday May 30, 2013
“To love and win is the best thing. To love and lose, the next best.” – William M. Thackeray
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Kneeling Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
C – Finish: 8/12 Skipping

Friday May 31, 2013
“When one door closes another door opens; but we often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.” – Alexander Graham Bell
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
1A – Push-up & Pike Combo
2A – Squat & Band Row Combo

1B – Jumping Split Squat Slam Ball
2B – KB Swing

1C – Push Up Position Hammer Curl (L & R)
2C –Mountain Jumpers

1D – Band Resisted Lateral Step
2D – Superman’s

C – Finish: 15/15 Bag Work & Burpee

Saturday June 1, 2013
“You were born an original. Don't die a copy.” – John Mason
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 – Body Saw
4 – Standing Shoulder-2-Shoulder KB Press
5 – SL Elevated DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up