NEW 4 Week Cycle: Monday January 18 - Saturday January 23, 2016

Monday January 18, 2016
"People with goals succeed because they know where they are going... It's as simple as that." – Earl Nightingale
A – Warm Up
B – 30/30 Circuit X 4
1 – KB Swing
2 – Push Up
3 – DB Squat & Press
4 – Ab Slide
5 – Gallows Row
C – Cardio Finish: 15/15 Bag Work, Skater’s Hop, Bear Crawl, Seal Jacks

Tuesday January 19, 2016
"You can't hit a target you cannot see, and you cannot see a target you do not have." – Zig Ziglar
A – Dynamic Warm-up and Hip Mobility
B – 40/20 Training
40 seconds of work, followed by 20 seconds of rest. 5 exercises X 4 “rounds”.
1 – DB SL Hinge & Curl
2 – 3 Push Ups then 4 Second Pause
3 – Split Squat Hold & Row
4 – SHELC
5 – Wall Braced Dead Bug
C – Finish: 15/15 Sprint In Place, Cross Body Mountain Climb, DB Speed Punch, Horizontal Squats

Wednesday January 20, 2016
"Men do not succeed in business or in life, no matter how intelligent they may be, no matter how sharply their aptitudes are defined, no matter how brilliantly they may be educated unless they are oriented toward the proper goals and have the drive or motivating force to succeed. One has to want something mighty hard and keep on wanting things all his life. . . ." – Wallace H. Wulfeck
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 5 Rounds
1 – Gallows Mountain Climb
2 – Crashing Waves to Beat-the-Drums
3 – Band Resisted Sprints
4 – SL Hopping Bulgarian Squats
5 – Jumping MB Slams
C – Finish: 10/3 Core Stability – McGill Curl Up Hold, Bird Dog Hold L&R, Side Plank Hold L&R

Thursday January 21, 2016
"In the long run men hit only what they aim at." – Henry David Thoreau
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 & Band Chest Press
2 – Slide Lunge & MB Rotational Chop (Shoulder Level)
3 – Gallows Row
4 – Standing DB Shoulder-to-Shoulder Press
5 – Reaching Plank
6 – Frog Crunch
C – Cardio Finish: 15/15 Squat Jump, Reverse Bear Crawl, In & Out Squats, Bootstrapper

Friday January 22, 2016
“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 Mountain Climb
Sprint 100 yards
Walk Back Quickly
20 Shoulder Touch Planks (total)
Sprint 100 yards
Bear Crawl 1/2 the distance back, then walk to start
Sprint 100 yards

Saturday January 23, 2016
“Expectancy is the atmosphere for miracles.” – Edwin Louis Cole
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)

Week #3: Monday January 4 - Friday January 8, 2016

Monday January 4, 2016
“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 Chop
2 – MB Squat w/4 Sec Hold
3 – KB Swing
4 – McGill Curl-up Hold
5 – Spiderman Pushup
6 – SL Hip Extension
C – Finish: 15/15 DB Speed Upper Cut Punch, Bear Crawl, Skaters Hop, Mountain Climb

Tuesday January 5, 2016
“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 – McGill Curl-Up Hold
C – Finish: 15/15 Twist Mountain Jump, Lateral Bear Crawl, DB Speed “Double Gun” Punch, Squat Jumps

Wednesday January 6, 2016
“Most human beings have an almost infinite capacity for taking things for granted.”  – Aldous Huxley
A – Warm up
B – 30/30 training 
30 seconds of work, 30 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 7, 2016
“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 8, 2016
“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 – L
2 – Reaching Plank
3 – SL Hip Hinge w/Rotation
4 – Offset Grip Push Up
5 – Sliding Reverse Lunge – R
6 – Skaters Hop
7 – Hands Over the Line
8 – In & Out Squat
C – Finish: 20/10 Jump MB Slam, Sprint In Place, Reverse Bear Crawl, S-2-S Stability Swing

Week #2: Monday December 28, 2015 - Saturday January 2, 2016

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 – Palloff Band Squat w/2 sec Pause
2 – Push Up w/4 sec Pause
3 – Gallows Row
4 – Farmers Walk
5 – KB Swing
C – Finish: 15/15 Mountain Climb, DB Speed Punch, Bear Crawl, Skater’s Hop w/Reach

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 – Bulgarian Squat Hold – L
3 – Bulgarian Squat Hold – 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 Tall Kneeling Sprint Arms
3 – Gallows Squat Jumps
4 – Battle Ropes Drum Beat
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 & Body Saw
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, Tunnel Hop

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 Goblet Squat
2 – DB 1 Arm Lunge Stance Row
3 – Push Up w/Shoulder Touch
4 – DB Hinge w/Biceps Hammer Curl
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 #1.5: Monday December 21 - Saturday December 26, 2015

Monday December 21, 2015  
“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 – Palloff Hold w/Lateral Step
C – Finish: 15/15 Lateral Bear Crawl, Jumping Jacks, Mountain Climb, DB Speed Punch

Tuesday December 22, 2015
“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 – Push Up to Scap Push Up
3 – Skater’s Hop w/MB
4 – SHELC
C – Finish: 15/15 Bag Work, Bootstrapper, Tunnel Hop, Horizontal Squat

Wednesday December 23, 2015
“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 Mountain Climb
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 24, 2015
“Expectancy is the atmosphere for miracles.” – Edwin Louis Cole
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)

Friday December 25, 2015
“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
Get up, drink coffee or tea, 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.

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 gaze longingly and in awe at the sky.

Week #1: Monday December 14, 2015 - Saturday December 19, 2015

Monday December 14, 2015
“The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night.” – Henry Wadsworth Longfellow
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Gallows Row w/Hip Extension/Flexion
2 – Push Up & Shoulder Touch
3 – Band Resisted SL Hip Extension
4 – KB Swing
5 – Ab Slides
C – Finish: 15/15 Mountain Climb, Skater’s Hop, Bear Crawl, DB Speed Punch

Tuesday December 15, 2015
“An old man in Vietnam explained that happiness was simple ... a bowl of rice, a happy wife and a mother in law who was far, far away ... I think he was on to something.” – Dink Weber
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Step Up & Reverse Lunge w/DB Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climb & Body Saw
4 – Side Plank Band Row (L & R)
C – Finish: 15/15 Jump Squat, Hands Over The Line, Tunnel Hop, Sprint Arms

Wednesday December 16, 2015
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – 20/40 X 4
20 secs work, 40 secs rest for 5 exercises X 4 rounds
1 – Jump Crashing Waves
2 – Band Resisted Sprint In Place
3 – Bag Work
4 – DB Burpee
5 – Squat Jumps w/MB
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Side Plank Hold L&R, Long Plank Hold

Thursday December 17, 2015
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm-up
B – 40/20 Endurance Intervals X 4 rounds
1 – Split Squat w/4 Sec Pause & Hop
2 – Side-2-Side MB Slam
3 – DB 1 Arm Hinge & Curl
4 – Pike & Push Up
5 – Gallows U/H Row
C – Finish: 15/15 Sprint In Place, Bear Crawl, Seal Jacks, Mountain Jump

Friday December 18, 2015
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Hold w/MB Figure 8’s
A2 – 3 Point Plank Hold

B1 – SL Hinge w/DB Rotational Reach
B2 – Clamshell Hold

C1 – 1 Arm KB Swing
C2 – SL Hip Extension Hold
C – Finish: 20/10 Reverse Bear Crawl, Bag Work, Mountain Climb, Skaters Hop

Saturday December 19, 2015
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
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 – Ab Slide
2 – Band Face Pull w/Pull Apart
3 – Bulgarian Squat w/Forward Lean – L
4 – Bulgarian Squat w/Forward Lean – R
5 – Band Pull Through
6 – Standing DB S-2-S Press