Week #2 - Monday January 12 thru Saturday January 17, 2015

Monday January 12, 2015
“The hardest arithmetic to master is that which enables us to count our blessings.” – Eric Hoffer
A – Warm Up
B – Bodybuilding Bootcamp Program
30/30 X 4
1 – Band Pull-Through
2 – DB Squat & Press
3 – Gallows Row
4 – Ab Slide
C – Cardio Finish: 15/15 Bag Work, Beast Crawl, Tunnel Hops, Mountain Climb

Tuesday January 13, 2015
“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 – 15 Second Succession Training
6 exercises performed for 15 secs each in succession then 1 minute rest. Perform 8 rounds.
1 – Jump Squat
2 – Squat
3 – Squat Hold
4 – Push Up
5 – Mountain Climb
6 – Burpee
C – Finish: 15/15 Skaters Hop, Cross Body Mountain Climb, DB Sprint Arms, Jumping Jacks

Wednesday January 14, 2015
“Attitude is a little thing that makes a big difference.” - Winston Churchill
A – Warm Up
B – Yes…It's Conditioning Day…
20/40 Protocol X 5 Rounds
1 – Slide Mountain Climb
2 – Prowler Sprints
3 – Gallows Low Position Row Hold
4 – Hopping Bulgarian Squats
5 – Band Tug of War
C – Finish: 10/3 Core Stability - Wall Braced Dead Bug Hold L&R, Clam Shell Hold L&R, Long Plank Hold

Thursday January 15, 2015
“You cannot escape the responsibility of tomorrow by evading it today.” – Abraham Lincoln
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Forward Lunge & 1 Arm Band Chest Press
2 – Walking Lunge w/ Plate O/H
3 – Gallows Row
4 – Standing DB Shoulder-to-Shoulder Press
5 – Cossack Squats
6 – Frog Crunch w/Hands O/H
C – Finish: 15/15 DB Speed Punch, Reverse Bear Crawls, High Knee Skips In Place, Mountain Jump

Friday January 16, 2015
“A fool thinks himself to be wise, but a wise man knows himself to be a fool.” – William Shakespeare
A – Warm Up
B – OMG Friday…
Post Exhaustion Training – 20 secs work, 5 secs rest, 40 secs work, 55 secs rest. 5 stations X 2 rounds.
1 – Squat Hold to Goblet Squat
2 – Atomic Push Up & Plank to Pike
3 – Standing DB Press to S-2-S Press
4 – KB Hinge to KB Swing
5 – Gallows Row Hold to Row
C – Finish: 20/10 – Low Tunnel Hops, Bag Work, Plank Hold, Broad Jump Burpee

Saturday January 17, 2015
“Procrastination is the art of keeping up with yesterday.” – Don Marquis
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 – Body Saw
2 – Side Plank w/ Band Press – R
3 – Side Plank w/ Band Press – L
4 – SL Hip Thrust – R
5 – SL Hip Thrust – L
6 – Scap Push Up

Week #1 Of The 1st 3 Week Training Cycle of 2015 - Monday January 5 - Friday January 9, 2015

Monday January 5, 2015
“Every man with a new idea is a crank until the idea succeeds... Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” – Mark Twain
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Reverse Lunge & MB O/H Reach
2 – SL Dead-lift w/ DB
3 – SL Hip Extension
4 – Strongman Crunch
5 – Spiderman Pushup
6 – KB Swing  
C – Finish: 15/15 DB Speed Upper Cut Punch, Bear Crawl, Skaters Hop, Mountain Climb

Tuesday January 6, 2015
“Thanks are justly due for boons unbought.” – Ovid
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 – Pushup
1B – Bird Dog Hold

2A – 1 Arm DB Squat & Press
2B – Clamshell Hold

3A – Knee Friendly Lunge w/MB
3B – 3 Point Plank Hold
C – Finish: 15/15 Twist Mountain Jump, Lateral Bear Crawl, DB Speed “Double Gun” Punch, Squat Jumps

Wednesday January 7, 2015
“Most human beings have an almost infinite capacity for taking things for granted.”  – Aldous Huxley
A – Warm up B – 40/20 training  40 seconds of work, 20 seconds of rest X 4 rounds
1 – Crashing Waves to Drum Beats
2 – Slide Mountain Climb to Body Saw
3 – Gallows Triple Threat Jump Squats
4 – Band Hinge & Row
5 – Wall Sit w/ MB Raises
C – Finish: 10/3 Core Stability – Side Plank Hold L&R, Table Top, Dead Bug Hold L&R

Thursday January 8, 2015
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” – William Arthur Ward
A – Warm Up
B – Tempo Intervals – Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – Close Grip Pushup Hold
2 – Gallows Feet Elevated Side Plank Hold w/ Arm Wave
3 – SL 1/2 Dead-lift Hold w/ 1 Arm Rope Wave
4 – ½ Kneeling Pallof Press Hold
5 – DB Push Up Position Row Hold
C – Finish: 8/12 Squat Jump & Slide Inch Worm

Friday January 9, 2015
“Only a stomach that rarely feels hungry scorns common things.” – Horace
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 – Sliding Reverse Lunge
2 – Reaching Planks
3 – SL Hip Hinge w/Rotation
4 – Triceps Push Up
5 – SL Figure 4 Hip Extension
6 – Skaters Hop
7 – Hands Over the Line
8 – Burpee
C – Finish: 20/10 Jumping MB Slam, Sprint In Place, Reverse Bear Crawl, S-2-S Stability Swing

Week #4 - Monday December 29, 2014 thru Saturday January 3, 2015

Monday December 29, 2014
“Nothing can stop the man with the right mental attitude from achieving his goal, nothing on earth can help the man with the wrong attitude.” – Thomas Jefferson
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Push Ups
3 – Gallows Row
4 – Farmers Walk
5 – KB Swing
C – Finish: 15/15 Mountain Climbs, DB Speed Punch, Bear Crawl, Burpee

Tuesday December 30, 2014
“It is a sublime thing to suffer and be stronger.” – Henry Wadsworth Longfellow
A – Warm Up
B – Isometric Interval Training
10 sec hold, 5 sec rest X 6 rounds followed by 30 sec rest. 5 exercises X 2 cyles.
1 – Anterior Reach Hold Variation
2 – SL Squat – L
3 – SL Squat – R
4 – Push Up Position DB Row Hold – L
5 – Push Up Position DB Row Hold – R
C – Finish: 20/10 Mountain Jump, Bag Work, Hands Over The Line, Sprint In Place

Wednesday December 31, 2014
“Actions speak louder than coaches.” – Speedo ad
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Push Up Plank Hold w/Horizontal Leg Slides
2 – DB Resisted 1/2 Kneeling Sprint Arms
3 – Gallows Squat Jumps
4 – Prowler Sprints
5 – Band Resisted Bear Crawl
C – 10/3 Core Stability: Bird Dog (L & R), SL Hip Extension Hold (L & R), 3 Point Plank Hold

Thursday January 1, 2015
“Let us run with patience the race that is set before us.” – Hebrews 12:1
A – Dynamic Warm-up & Hip Mobility
B – Tabata Protocol Coupled Training
20/10 X 8 "rounds" per station
A1 – Push Up
A2 – Prisoner Squat
B – Side Plank Reach & Rotate
C1 – Slide Lunge
C2 – Mountain Climb
D1 – Gallows Row
D2 – Gallows O/H Plank Stability Hold
C – Finish: 15/15 Jumping Jacks, Stiff Legged Lateral Push Up Position Crawl, McGill Crunch w/Hands O/H, Mountain Jump

Friday January 2, 2015
“Time is a great teacher, but unfortunately it kills all its pupils.” – Hector Berliaz
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition.
1 – KB Sumo Deadlift
2 – DB 1 Arm Lunge Stance Row
3 – Siff Squats
4 – Alternating Grip Push Up
C – Finish: 15/15 Bag Work, MB Slams, Skaters Hop, Sliding Inch Worms

Saturday January 3, 2015
“Everything should be made as simple as possible, but not simpler.” – Albert Einstein
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 Plank Row
2 – "V" Seated DB S-2-S Press
3 – SL Hip Thrust – L
4 – SL Hip Thrust – R
5 – KB Goblet Squat Position Pulse
6 – Scap Push Ups

Week #3 - Monday December 22 - Saturday December 27, 2014

Monday December 22, 2014  
“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – Spiderman Push Ups
2 – Gallows In & Out Row
3 – KB Swing
4 – DB Squat & Press
5 – Band Swing Away's
C – Finish: 15/15 Lateral Bear Crawl, Jumping Jacks, Mountain Climb, DB Speed Punch

Tuesday December 23, 2014
“Grace isn't a little prayer you chant before receiving a meal.  It's a way to live.” – Jacqueline Winspear
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Split Squat Hold & Band Row
2 – 3 Push-ups & 180 Degree Rotation
3 – Prowler Sprint & Pull
4 – Side Plank Reach & Rotate
C – Finish: 15/15 Bag Work, Burpee, Skaters Hop, Horizontal Jumping Jacks

Wednesday December 24, 2014
“I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” – G.K. Chesterton
A – Warm Up
B – 1st and 10
Perform the following routine as quickly as possible. 
Start on a goal line...
Perform 12 Hands Overhead Squats
Run 20 yards and back to your goal line
12 Mountain Jumpers
Run 20 yards and back to your goal line
12 Push Ups
Run 20 yards and back to your goal line
12 Single Leg Hinges per leg
Run 20 yards and back to your goal line
12 Hands Overhead Squats
Run 20 yards and back to your goal line
Rest for 2 minutes, then:

Full Court Press
Perform the following routine as quickly as possible.
20 Push Ups
Sprint 100 yards
Walk Back Quickly
20 Burpees
Sprint 100 yards
Walk Back Quickly
20 Reaching Planks (total)
Sprint 100 yards
Bear Crawl 1/2 the distance back, then walk to start
Sprint 100 yards

Thursday December 25, 2014
“Expectancy is the atmosphere for miracles.” – Edwin Louis Cole
A – Warm Up
Get up, drink coffee, read paper, etc...
B – Christmas Day Love...
Perform the following at your leisure and to your satisfaction:
1 – Eat with family and/or friends
2 – Open presents with family and/or friends
3 – Enjoy the company of loved ones
4 – Get some holiday "cheer" in you
5 – Hugs and kisses for everyone
Repeat as necessary. Merry Christmas.

Friday December 26, 2014
“It isn't really what you eat and drink between Christmas and New Year's that ruin's your health, fitness and fat loss goals. Rather, it's what you do between New Year's and Christmas.” – Yer Uncle Steve
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 (Perform with or without weight)
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Saturday December 27, 2014
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha
Recovery Day
Go for a leisurely walk or bike ride.
Breathe the air, listen to the birds and look at the sky.