Week #4 - Monday November 25 - Saturday November 30, 2013

Monday November 25, 2013
“It is easier to fight for principles than to live up to them.” – Alfred Adler
A – Warm Up
B – 30/30 Routine:
30 secs work, 30 secs rest X 5 exercises. Complete 4 rounds for a 20 minute routine.
1 – DB Squat & Press
2 – KB Swing
3 – Gallows Row
4 – Push Up
5 – SL Hip Hinge w/MB
C – Finish: 15/15 Mountain Climber, Squat Jumps, Bear Crawl, S-2-S Stability Swing

Tuesday November 26, 2013
“Calm self-confidence is as far from conceit as the desire to earn a decent living is remote from greed.” – Channing Pollock
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Reverse Lunge & Row
2 – KB SL Dead-lift
3 – Jumping MB Slam
4 – Body Saw
C – Finish: 20/10 Bag Work, Burpee, Twist Mountain Jumps, Squat Hold

 

Wednesday November 27, 2013
“The Pilgrims made seven times more graves than huts.  No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.”  – H.U. Westermayer
A – Warm Up
B – 7 Rounds
You will have one minute to complete each round.
Once the clock starts it does not stop. Better hurry up…
1 - 10 yds and back 1 burpee
2 - 20 yds and back 2 burpees
3 - 40 yds and back 4 burpees
4 - 80 yds and back 8 burpees
5 - 40 yds and back 4 burpees
6 - 20 yds and back 2 burpees
7 - 10 yds and back 1 burpee

 

Thursday November 28, 2013
“When we were children we were grateful to those who filled our stockings at Christmas time.  Why are we not grateful to God for filling our stockings with legs?” – G.K. Chesterton
Seriously?
It’s Thanksgiving Day.
Spend it with your family, loved ones and friends.
Work out tomorrow…

 

Friday November 29, 2013
“The difference between what we do and what we are capable of doing would suffice to solve most of the world's problems.” – Mahatma Gandhi
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Saturday November 30, 2013
“As each day comes to us refreshed and anew, so does my gratitude renew itself daily.  The breaking of the sun over the horizon is my grateful heart dawning upon a blessed world.” – Terri Guillemets
A) Warm-up Well
B) Bodyweight "300" Routine
Perform 30 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (15 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (15 L & R)
7) Walking Lunges (30 L & R)
8) Close Grip Push Up
9) Squat Jumps
10) Hip/Thigh Extension on toes (15 L & R)

Week #3 - Monday November 18 thru Friday November 22, 2013

Monday November 18, 2013
“The problem with the world is that intelligent people are full of doubts while the stupid ones are full of confidence.” – Charles Bukowski
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery. You will perform each exercise station twice.
1 – Push Up w/4 second hold – Jump Rope
2 – Band Simulated “MB Toss” – Mountain Jump to Mountain Climb
3 – KB Sumo Deadlift – KB Swing & Burpee Combo (10 swing, 3 Burpee)
4 – Seated “V” Press – Skater Hops to Jumping Jacks
5 – Gallows Row – Wall Sprints to Bear Crawl
C – Finish: 15/15 Band Step Thru, MB Slam, Tunnel Hops, Speed Punch

Tuesday November 19, 2013
“An ancient script says, “Would you let a man rule the city who cannot even rule his own spirit?” Sometimes we do.” – Jim Rohn
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Alternate Row Combo

B1 – Reaching Planks
B2 – KB Swing

C – Side Plank Hip Raise & Lower

D1 – Band Resisted Lateral Step
D2 – Superman’s or Prone Cobra
C – Finish: 15/15 Bag Work, Rock The Boat, Mountain Climb, Jumping Jack

Wednesday November 20, 2013
“Who does not thank for little will not thank for much.” – Estonian Proverb
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Push Up Plank w/ Active Leg Slides to Slide Mountain Climb
2 – ½ Squat Band Speed Presses
3 – Gallows Squat Jumps
4 – Prowler Sprints
5 – Band Resisted Lateral Shuffle
C – Finish: 10/3 Core Stability

Thursday November 21, 2013
“When our perils are past, shall our gratitude sleep?” – George Canning
A – Warm-up
B – 30 Second Complexes
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
C – Finish: 20/10 Jump Squat, Lateral Bear Crawl, Shoulder-to-Shoulder Stability Swings, Mountain Climb

Friday November 22, 2013
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” – William Arthur Ward
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 – Running Ham Slides
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – “I Dream of Genie” Push Up

Week #2 Of The Current 4 Week Cycle: Monday November 11 - Friday November 15, 2013

Monday November 11, 2013
“First say to yourself what you would be; and then do what you have to do.” – Epictetus
A – Warm Up
B – Escalating Density Circuits
Maintain the same intensity level through each cycle as the work sets get longer while the rest periods get shorter.
1 – Goblet Squats
2 – 3 Sec Pause Push Up
3 – Gallows Row
4 – Band Pull Through
5 – ½ Kneeling 1 Arm DB Press
C – Finish: 15/15 Bear Crawl, Jumping Jacks, Mountain Climb, Tunnel Hops

Tuesday November 12, 2013
“You must have long term goals to keep you from being frustrated by short term failures.” – Charles C. Noble
A – Warm-up
B – 45/15 Strength & Endurance Work X 4 rounds
DB Split Squat w/4 Sec Pause & Press
Side-2-Side MB Slam Ball
KB Swing
1 & 1/2 Push-up
1 Arm Gallows Row
C – Finish: 15/15 Burpee, Bag Work, Twist Mountain Jump, Sprint Arms

Wednesday November 13, 2013
“When you’re in the gym to train, then train. It makes no sense to have $100 shoes and a .10c butt!” – Me
A - Warm-up
B – 45 – 15 training
45 seconds of work, 15 seconds of rest X 4 rounds
KB Swing & Burpee Combo (5 to 1 ratio)
Push Up & Pike Combo (1 to 1 ratio)
Reverse Lunge Rope Slams to Drum Beats
Band Squat & 1 Arm Row
MB Toss & Chase
C – 10/3 Core Stability Finish

Thursday November 14, 2013
“I will not allow yesterday's success to lull me into today's complacency, for this is the great foundation of failure.” – Og Mandino
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 Squat & High Pull
3 – Reverse Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 8/12 Skipping & Sprinting

Friday November 15, 2013
“Bad times come to all of us. Our attitude determines how we react to them. Whether we allow them to make us bitter or better is up to us.” – Me
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 – Corkscrew Pushups
A2 – Bird Dog Plank Hold

B1 – DB ½ Kneeling Get Up
B2 – SL Hip Extension Hold

C1 – 1 Arm KB Row
C2 – T-Push Up Hold 

2 Minute Finisher!!! (Snails & Bear Crawls)

New 4 Week Training Cycle - Monday November 4 thru Friday November 8, 2013

Monday November 4, 2013 “If you want to see a positive, measurable change in your life you simply must be able to endure being uncomfortable.” – Me
A – Warm Up
B – 30-30 X 4
30 seconds of work followed by 30 seconds of rest, 5 exercise circuit, 4 rounds.
1 – DB Squat & Alternate Press
2 – KB Swing
3 – Gallows Row
4 – Partial Push Ups
5 – Slide Ham Curl
C – Finish: 15/15 Bear Crawl, Skaters Hop, Burpee, Jumping Squats

Tuesday November 5, 2013
“Tyranny knows no restraint of appetite.” – Jim Rohn
A – Warm Up
B – 15/15 X 4
1 – Belt Squat’s & Horizontal Leg Press
2 – Band Lawn Mower Rows
3 – Gallows Mountain Climber & Body Saw Combo
4 – Weighted Side Plank Hip Raise & Lower (L & R)
C – Finish: 8/12 Sprints

Wednesday November 6, 2013
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
A - Warm-up
B – 40 – 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Prowler Drags
2 – Push Up & Pike Combo
3 – Jump Split Squats MB Slams
4 – Lateral Lunge & Band Press
5 – Band Resisted Jumping Jacks
C – 10/3 Core Stability:

Thursday November 7, 2013
“I find it fascinating that most people plan their vacation with better care than they do their lives. Perhaps that is because escape is easier than change.” – Jim Rohn
A – Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB
2 – Alternating Grip Pushups
3 – Band Reverse High Knee Monster Walks
4 – Ab Slides
5 – Band Resisted Hip Extension
C – Finish: 20/10 Plank In & Outs, Bag Work, Mountain Climb, Lateral Shuffle

Friday November 8, 2013
“My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose – somehow we win out.” - Ronald Reagan
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – McGill Crunches
2 – Squat & Split Squat Jump Combo
3 – Side to Side Push-ups
4 – Side-to-side Frog Hops
5 – SL Hip Hinge w/ MB – Left Side
6 – SL Hip Hinge w/ MB – Right Side
C – Finish: 15/15 Lateral Bear Crawl, 4 Sec Squat Hold & Jump, 4 Square Hops, Speed Punch

Week #4 - Monday October 28 - Friday November 1, 2013

Monday October 28, 2013
“The educated differ from the uneducated as much as the living from the dead.” – Aristotle
A – Warm-up
B – 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Gallows Rows
Push Up Plank Position Band Press
DB Squat & Hammer Curl
KB Swing
Band Forward & Backward Train Track Walks
C – Finish: 20/10 Bag Work, Mountain Climb, Squat Jumps, Push Up Position 360 Spins

Tuesday October 29, 2013
“When the debate is lost, slander becomes the tool of the loser.” – Socrates
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 (Side-2-Side, Crashing Waves, Drums)
2 - Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 - Kettlebell Complex (1 Arm Hinge L & R, 2 Arm Swing)
4 - Band Complex (Incline Press R & L, Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
 C – Finish: 15/15 Ground & Sky Squats, Bear Crawl, Jump MB Slam, Lateral Spider Crawl

Wednesday October 30, 2013
“The big challenge is to become all that you have the possibility of becoming. You cannot believe what it does to the human spirit to maximize your human potential and stretch yourself to the limit.” – Jim Rohn
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 Sumo Deadlift Jumps
Band Resisted Bear Crawl
C – Finish: 10/3 Core Stability – Bird Dog/R, Bird Dog/L, Table Top, SL Hip Extension/R, SL Hip Extension/L

Thursday October 31, 2013
“No one ever excused his way to success.” – Dave Del Dotto
A – Warm Up
B – Density Training
3 minute rounds then 1 minute rest X 5 exercises
1 – Bag Work
2 – MB Toss & Slam
3 – Band Squat & Row to Reverse Lunge & Press
4 – Plank to Push Up to Mountain Climb
5 – Ladder Work with Shuffle
C – Finish: 20/10 Dead Bugs & Running Glute Bridge

Friday November 1, 2013
“Hitch your wagon to a star.” – Ralph Waldo Emerson
A – Warm Up
B – Down & Dirty Training
50, 40, 30, 20, 10 – Pick a number as a rep count and match it to an exercise. Go through each exercise twice using a different rep count the second time per exercise.
1 – Prisoner Squats
2 – Push Ups
3 – SL Hip Hinge & Reach (total)
4 – Broad Jump Burpees
5 – Strongman Crunch