New 4 Week Session - Monday July 2 thru Saturday July 7, 2012

Monday July 2, 2012
"Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it. The man who knows how will always have a job. The man who also knows why will always be his boss. As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble." – Ralph Waldo Emerson
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
Gallows Row
Band “Lawnmower Pull”
KB Squat & High Pull

Tuesday July 3, 2012
"Persistence is to the character of man as carbon is to steel.” – Napoleon Hill
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, Shuffle Splits, Seal Jacks)
2 - Bodyweight Complex (Sprint in Place, Skips, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats & High Pull, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank reach & Rotate L&R)

Wednesday July 4, 2012
“Failure is only postponed as success as long as courage ‘coaches’ ambition. The habit of persistence is the habit of victory” - Herbert Kaufman
A - Warm Up
B - Cardio Blast Wednesday
2 Minute Continuous Circuit – perform 2 minutes of work followed by 2 minutes of active recovery for 10 total rounds.
Main Exercise                           Active Recovery Exercise
1 – KB Swing                                     Jump Rope
2 – Gallows O/H Squat                   Jog in Place
3 – Plank - Push Up Plank             Strongman Crunch – Hip Extension
4 – Step Ups – Squat Jumps         Progressing Row Hold
5 – Band Fwd Lunge & Press        MB Slam – Wood Chop

Thursday July 5, 2012
“The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those which fail.” – Napoleon Hill
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 – 2 Points of Contact Plank Hold

B1 – DB 1 Arm Squat & Press
B2 – SL Hip Extension Hold

C1 – Low Squat Position Hold & 1 Arm Row
C2 – Side Plank Row Hold

Friday July 6, 2012
“Failure is the foundation of success, and the means by which it is achieved.” – Lao Tzu
A - Warm Up
B - Bodybuilding Boot-camp 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 – KB Goblet Squats
2 – SL Push Ups
3 – DB Sumo Deadlift
4 – Gallows Rows
Metabolic Finisher - Speed Punches!

Saturday July 7, 2012
“Adversity will happen. How a person reacts is critical. Successful people have a tendency to see adversity as an opportunity to learn something new, improve and to become a better person.” – Tom Osborne
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 5 Steps per leg
Bodysaw x 10
Gallows Shoulder Complex w/ Hip Extension x 12

Finisher – Steve’s Special Shoulder Burner

Monday June 25 thru Saturday June 30, 2012

Monday June 25, 2012
A - Dynamic Warm-up & Hip Mobility   

B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Push-up & Reach
2 – KB Swing
3 – Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch

Tuesday June 26, 2012  
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Reach & Spiderman Moves
Gallows Row

Wednesday June 27, 2012  
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Slide Ham Curl
Band Resisted, ½ Kneeling Speed Press
Gallows 3 Part (Split, Split, Squat) Jumps
3 Second Pause Power Hops
Broad Jump Burpees

Thursday June 28, 2012  
A - Warm-up
B - Continuous 30 Second Movement Ladders  
Split Squats
SL Hip Extension Hold
Prone Cobra
Triceps Push-ups
SL Hip Hinge
Rock-the-Boat
Table Top Hold
Burpees

Friday June 29, 2012  
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training 
20/10 X 8 "rounds"
A – Push-up & Pike Combo

B – Reverse Lunge & Band Row
C – KB Swing

D1 – Mountain Jumpers
D2 – Supermans

Saturday June 30, 2012  
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 – Body Saw
4 – Seated Side-2-Side KB Press
5 – DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up

Monday June 11 through Saturday June 16, 2012

Monday June 11, 2012
"Every great achievement is the victory of a flaming heart.” – Ralph Waldo Emerson
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Side Plank
1 Leg ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold
Superman
Run in place
Squat Hold

Tuesday June 12, 2012
“Cherish your visions and your dreams as they are the children of your soul, the blueprints of your ultimate achievements.” – Napoleon Hill
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 Swing
3 – Jump Lunge & Slam Ball
4 – Gallows Slide Ham Curl
5 – Strongman Crunch

Wednesday June 13, 2012
“All you need is a plan, a road map, and the courage to press on to your destination.” – Earl Nightingale
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, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
1:00 each exercise x 2
1 – Jumping/Squatting Rope Slams + Burpees/Mountain Jumpers
2 – Gallows Row & Leg Lift + Gallows SL Squat Hops (L & R)
3 – DB SL Hip Hinge (R & L) + Split Squat & DB Press
4 – KB Swing + Band Chest Press w/ Rotation
1:00 rest between

Thursday June 14, 2012
“You can’t depend on your eyes when your imagination is out of focus.” – Mark Twain
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
3 Push-ups & 180 Degree Rotation
“T” Stance DB Row
Curtsy Lunge & Reach w/MB

Friday June 15, 2012
“There is no happiness except in the realization that we have accomplished something.” – Henry Ford
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1 – Arm Squat & Press
1 – Arm Band Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & MB Lateral Reach
SLDL w/ KB

Saturday June 16, 2012
“The value of achievement lies in the achieving.” – Albert Einstein
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Turkish Get Ups Interval Circuit
1 – LEFT Side 1st Stage Partial Get-Ups: 30 s on, 30 s off
2 – RIGHT Side 1^st Stage Partial Get- Ups: 30 s on, 30 s off
3 – LEFT Side 2nd Stage Partial Get-Ups: 30 s on, 30 s off
4 – RIGHT Side 2^nd Stage Partial Get- Ups: 30 s on, 30 s off
5 – LEFT Side 3rd Stage Partial Get-Ups: 30 s on, 30 s off
6 – RIGHT Side 3^rd Stage Partial Get- Ups: 30 s on, 30 s off
7 – Alternating 1- Repetition Full Getups: Continuous 3 Minutes
8 – Rest for 2 minutes and Repeat

Monday June 4 - Saturday June 9, 2012

Monday June 4, 2012
“We hang the petty thieves and appoint the great ones to public office.” – Aesop
A - Warm-up and Hip Mobility
B - 40/20 X 5 Training
Gallows Row
Steps Up w/ KB
Body Saw
DB Squat & Press

Tuesday June 5, 2012
“Don't be content with being average. Average is a close to the bottom as it is to the top. It’s the cream of the crap.” – 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 – Pushups
A2 – 2 Points of Contact Plank Hold

B1 – DB Bulgarian Split Squat & Press
B2 – Weighted SL Hip Extension Hold

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

Wednesday June 6, 2012
“There is not a more pleasing exercise of the mind than gratitude.  It is accompanied with such an inward satisfaction that the duty is sufficiently rewarded by the performance.” – Joseph Addison
A – Warm Up
B – I am Spartacus…
Step 1 – Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again. Rest again for 2 minutes, then go to Step 2.
1 – Split Squat Jumps
2 – Band Resisted Squat & Row
3 – Jumping MB Slam
4 – 1 Arm KB Swing
5 – Burpee/Atomic Plank Combo
Step 2 - Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again and then you’re done!
1 – Gallows Squat Jumps
2 – Split Stance Band Chest Press
3 – Reverse Lunge & MB Slam
4 – KB 1 Arm Sumo DL
5 – Lunge & Crashing Waves w/ Ropes

Thursday June 7, 2012
“We cannot defend freedom abroad by deserting it at home.” – Edward R. Murrow
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Strength Training
Tempo Push Up
Tempo DB Squat & Press
Tempo Split Squat Hold & Row
Tempo Slide Ham Curls
Tempo Strongman Crunch

Friday June 8, 2012
“Freedom is nothing else but a chance to be better.” – Albert Camus
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

Saturday June 7, 2012
“Men fight for liberty and win it with hard knocks.  Their children, brought up easy, let it slip away again, poor fools.  And their grandchildren are once more slaves.” – D.H. Lawrence
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Turkish Get Ups Interval Circuit
1 – LEFT Side 1st Stage Partial Get-Ups: 30 s on, 30 s off
2 – RIGHT Side 1^st Stage Partial Get- Ups: 30 s on, 30 s off
3 – LEFT Side 2nd Stage Partial Get-Ups: 30 s on, 30 s off
4 – RIGHT Side 2^nd Stage Partial Get- Ups: 30 s on, 30 s off
5 – LEFT Side 3rd Stage Partial Get-Ups: 30 s on, 30 s off
6 – RIGHT Side 3^rd Stage Partial Get- Ups: 30 s on, 30 s off
7 – Alternating 1- Repetition Full Getups: Continuous 3 Minutes
8 – Rest for 2 minutes and Repeat

New 4 Week Session Monday May 28 - Saturday June 1, 2012

Monday May 28, 2012
“The brave die never, though they sleep in dust: Their courage nerves a thousand living men.” – Minot J. Savage
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Swing
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – Mountain Jumpers

Tuesday May 29, 2012
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." - Zig Ziglar
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
SL Band Press
Band Resisted Jumping Jacks
Renegade Row
Standing Shoulder-to-Shoulder KB Press
OH Bar Squats
Frog Crunch

Wednesday May 30, 2012
“Let freedom never perish in your hands.” – Joseph Addison
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 – Drop Split Squat

Thursday May 31, 2012
“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman
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 Band Palloff Press

Friday June 1, 2012
“It takes courage to grow up and turn out to be who you really are.” – e.e. cummings
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 June 2, 2012“The only people with whom you should try to get even are those who have helped you.” – John E. SouthardA – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
One Foot Elevated Squats (Right Side)
Seated "V" Press
Gallows Push-Up Plank Position Roll Out
60, 45, 30, 15
One Foot Elevated Squats (Left Side)
DB Wide Grip Upright Row
Pikes