Monday April 23 - Saturday April 28, 2012

Monday April 23, 2012
“Did you ever notice: When you put the 2 words "The" and "IRS" together it spells "THEIRS?" – Anonymous
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & DB Press
1 ½ Push Up
Gallows Underhand Row
KB Swing
Reaching Planks 

Tuesday April 24, 2012
“A penny saved is a government oversight.” – Anonymous
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

Wednesday April 25, 2012
“The older you get, the tougher it is to lose weight because, by then, your body and your fat are really good friends.” – Anonymous
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (45 Minute Class)
45 – 15 Routine – 10 Exercise X 3 Rounds. 2 minutes rest between rounds
1 – Lateral Shuffle Left
2 – Lateral Shuffle Right
3 – Lateral Hop Left
4 – Lateral Hop Right
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Back Pedal
9 – Stationary Run
10 – Split Jump

Thursday April 26, 2012
“If you think there is good in everybody, you haven't met everybody.” – Anonymous
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Split Squat Hold & Row
Slide Ham Curls
Slalom Skiers Position Palloff Press

Friday April 27, 2012
“I don't feel old. I don't feel anything until noon. Then it's time for my nap.” – Bob Hope
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
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

Saturday April 28, 2012
“The male is a domestic animal which, if treated with firmness and kindness, can be trained to do most things.” – Jilly Cooper
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops
Band Resisted Incline Press w/ Loaded Hips

Monday April 16 - Saturday April 21, 2012

Monday April 16, 2012
"Anyone can steer the ship when the sea is calm." - Publilius Syrus
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
DB Squat & Press
Mountain Jumpers
KB Hip Hinge
Strongman Crunch
Band O/H Frankenstein Walk
Spiderman Pushup

Tuesday April 17, 2012
"People write memoirs because they lack the imagination to make things up." – Tom Robbins
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 – Pushups
A2 – Long Plank Hold

B1 – 1 Arm KB Sumo Deadlift
B2 – SL Hip Extension Hold

C1 – Jumping Squats
C2 – Side Plank

Wednesday April 18, 2012
"The only difference between where you are now and where you'll be next year, is the books you read and the people you meet." - Charlie Jones
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB Swing
Body Saw & Pike Combo
Split Squats Hold
Gallows Row
Band Lateral Shuffle & Sprint Combo

Thursday April 19, 2012
“The way to love anything is to realize that it might be lost.” – G.K. Chesterton
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
Band High Knee Monster Walks
Burpees
DB Resisted Hip Extenstion

Friday April 20, 2012
“A man is about as big as the things that make him angry.” – Winston Churchill
A - Warm-up and Hip Mobility
B – 15/15 Tabata Training
Spiderman Push Up/Prisoner Squats
Band Tug-of-War/Mountain Climbers
DB Seated S-2-S Press/Lying Heel Raises
KB Swing/KB Hip Hinge

Saturday April 21, 2012
“If you don't learn from your mistakes, there's no sense making them.” – Anonymous
No class today. I’m in Dallas at the Elite Training Workshop so I can be a better coach for YOU!

Week #2 - Monday April 9 - Saturday April 14, 2012

Monday April 9, 2012
"Don't wish it was easier; wish you were better. Don't wish for less problems; wish for more skills. Don't wish for less challenges; wish for more wisdom." – John Rohn
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 – Band Forward Lunge & Press
5 – Slide Ham Curl

Tuesday April 10, 2012
“The patriot's blood is the seed of Freedom's tree.” – Thomas Campbell
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Belt Squat’s & Horizontal Leg Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climber & Body Saw
4 – Side Plank Band Row (L & R)

Wednesday April 11, 2012
“We on this continent should never forget that men first crossed the Atlantic not to find soil for their ploughs but to secure liberty for their souls.” – Robert J. McCracken
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 – KB Bulgarian Squat
2 – Push Up Position Lateral Feet Hops
Superset Station#2:
1 – Band Resisted Bear Crawl
2 – Band Resisted Squat Jumps
Superset Station#3:
1 – Gallows Row w/Hip Extension
2 – Gallows Ab Rollouts

Thursday April 12, 2012
“Too many people overvalue what they are not and undervalue what they are.” - Malcolm Forbes
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat w/4 Sec Pause & Jump
Jump & Slam Ball
DB 1 Arm Clean & Press
Push-up & 1 Arm Slides
1 Arm Gallows Row

Friday April 13, 2012
“It’s not about time, it’s about choices. How are you spending your choices?” –Beverly Adamo
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Curtsy Lunge from Deficit
Hip Hinged “Y, T, W, L”
PVC Dips & Chest Press

Saturday April 14, 2012
“Love is not blind - it sees more, not less. But because it sees more, it is willing to see less.” – Rabbi Julius Gordon
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Part The Uno – 10 – 3 Core Crazies…
1 – Side Plank with Abduction (R)
2 – Side Plank with Abduction (L)
3 – Band Resisted SL Hip Extension Hold (R)
4 – Band Resisted SL Hip Extension Hold (L)
5 – Plank With Active Leg Slides
Part The Dos – 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 (Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Seated Russian Twist, Jumping MB Slams, Standing MB Figure 8’s)
3 – Kettlebell Complex (1 Arm DL (L & R), 2 Arm Swing)
4 – Band Complex (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up/Plank Complex (Mountain Jumpers, Mountain Climbers, Plank Position Push Up)

Monday April 2 - Saturday April 7, 2012

Monday April 2, 2012
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." – Emil Zatopek
A – Warm Up
B – 15/15 X 4 Tabata
1 – Gallows Row
2 – KB Swing
3 – Slide Ham Curls
4 – MB Slam

Tuesday April 3, 2012
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness." – Edward Stanley (1826-1893) from The Conduct of Life
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Belt Jump Squat, Belt Squat, Belt Horizontal Leg Press
2 – MB Knee Friendly Lunge, Lateral Lunge & Reach – L, LL&R – R
3 – Squat Hold & Row, Split Squat Hold & Row – L, SSH&R – R
4 – KB Hip Hinge – R, HH – L, Sumo Dead-lift
5 – Pike, Body Saw, Slide Mountain Jumper

Wednesday April 4, 2012
"Training is principally an act of faith. The athlete must believe in its efficacy; he must believe that through training he will become fitter and stronger; that by constant repetition of the same movements he will become more skillful and his muscles more relaxed...He must be a fanatic for hard work and enthusiastic enough to enjoy it." – Franz Stampfl from On Running, 1955
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
.30 sec each exercise x 2
1 – Reverse Lunge & Side-2-Side Rope Slams + Mountain Climb
2 – Band Resisted Lateral Bear Crawl + Band Resisted Squats
3 – DB Cleans (R & L) + Burpee
4 – KB Swing + Tall Kneeling KB Woodchop
1:00 rest between

Thursday April 5, 2012
"A true warrior never fights without a purpose that is greater than oneself." – T. Harv Eker
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
Spiderman Push Up
“T” Stance DB Row
Rear Foot Elevated, MB O/H Squat

Friday April 6, 2012
"Things may come to those who wait, but only the things left by those who hustle." – Abraham Lincoln
A - Warm-up
B - Continuous 30 Second Movement Ladders
Siff Squats
Side Plank
Prone Cobra
2 Stage Push-up Hold
1 Leg Dead-lift
Table Top
Run in place
Squat Hold

Saturday April 7, 2012
"The important thing in the Olympic Games is not to win but to take part, the important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well. To spread these precepts is to build up a stronger and more valiant and, above all, more scrupulous and more generous humanity." – Pierre De Coubertin
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 Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Long Plank Hold
5 – MB O/H Lateral Lunge & Reach
6 – “I Dream of Genie” Push Ups

Monday March 26 - Wednesday March 28, 2012

Monday March 26, 2012
"I watch moms pick up, put down, lift, swing, load, and carry fairly large loads all the time. We call these loads “children.” Yet, when we get to the gym, we seem to think that a woman needs to use very light loads. Like Milo and his calf, perhaps we should start women off with an eight pound weight and progress upwards as the child grows." – Dan John
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Cuplets Dips (4 sec pause at bottom)
Band Squat & Row
Burpees
KB Swing 

Tuesday March 27, 2012
“The trouble with most of us is that we would rather be ruined by praise than saved by criticism.” – Norman Vincent Peale
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Slide Ham Curls
3 Push-ups & 180 Degree Rotation
SL Hip Hinge & DB Row
Side Plank Reach & Rotate

Wednesday March 28, 2012
“The price of greatness is responsibility.” – Winston Churchill
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 – SL Pushups
A2 – 2 Points of Contact Plank Hold

B1 – Shuttle Sprints
B2 – Table Top Hold

C1 – Squat Position Hold & Band Row
C2 – Side Plank Hold