Week #3 - Monday December 12 thru Friday December 16, 2011

Monday December 12, 2011
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
Band Tug-of-War
DB Seated “V” Press
KB Swing

Tuesday December 13, 2011
“We don't stop playing because we grow old; we grow old because we stop playing.” - George Bernard Shaw
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 – Renegade Row & Press
2 – "Suicide" Sprints
Superset Station#2:
1 – SL Hip Extension
2 – Band Resisted Lateral Crawl & Side Shuffle
Superset Station#3:
1 – KB Squat & O/H Press
2 – Reverse Lunge & Alternating Waves w/Ropes

Thursday December 15, 2011
"Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress." - Alfred A. Montapert
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB Swing
Bottom Position Pushup Hold, 4 seconds
Squat w/ 4 Second Hold
½ Kneeling 1 Arm Band Reach & Row
SL Plank

Friday December 16, 2011
"Me and George and Billy are two of a kind." - Mickey Rivers, on his relationship with George Steinbrenner and Billy Martin
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 – Reverse Plank Hold
2 – SL Hip Hinge w/Rotation
3 – Triceps Push Up
4 – SL Figure 4 Hip Extension
5 – Corkscrew Push Up
6 – Skater Hops
7 – Hands Over the Line
8 – Mountain Jumpers

Week #2 - Monday December 5 thru Friday December 9, 2011

Monday December 5, 2011
“Without effort, you cannot be prosperous. Though the land be good, you cannot have an abundant crop without cultivation.” – Plato
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 Stance Band Resisted Pushup Hold
2 - Feet Elevated Side Plank Hold
3 - SL Balance Hold w/ Leg & Arm Movement
4 - SL Balance Hold w/ Leg & Arm Movement
5 - SL Squat Hold Variation

Tuesday December 6, 2011
“The longer we dwell on our misfortunes, the greater is their power to harm us.” – Voltaire
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, Split Jacks, Seal Jacks)
2 - Bodyweight Complex (Sprint in Place, Skater Jumps, Squat Jumps)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank reach & Rotate L&R)

Thursday December 8, 2011
“The truth is both confrontational and controversial.” - Edwin Louis Cole
A - Warm Up
B - The WARRIOR Circuit
5 Exercises X 4 Rounds. 40 seconds of work, 20 seconds rest.
1 - Burpees
2 - Band Squat Hold & Row
3 - Weighted Bent Knee Hip Extensions
4 - DB Split Squat & Press
5 - Air Jump Rope

Friday December 9, 2011
“In the middle of difficulty lies opportunity” — Albert Einstein
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 Goblet Squats
2 - SL Push Ups
3 - KB SL Hip Hinge
4 - Split Squat Hold & Band Row
Metabolic Finisher - Speed Punches!