Week #3 - Monday January 14 thru Friday January 18, 2013

Monday January 14, 2013
"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 – SL Hip Hinge w/DB’s
4 – Body Saw
5 – Gallows Row
C – Cardio Finish: 15/15 Bag Work & Burpee

Tuesday January 15, 2013
"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 – 40/40 – 20/20 Training
40 seconds of strength work, followed by 40 seconds of rest, then 20 seconds of cardio, followed by 20 seconds of rest. 5 exercises X 3 “rounds”.
DB Squat & Press & Mountain Climb
Push Ups w/4 Second Pause & Burpees
Split Squat Hold & Row & Skaters Hop
Slide Ham Curls & Jumping Squats
Offset Gallows Row & Wall Sprints

Wednesday January 16, 2013
"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
40 – 20 Protocol X 5 Rounds
Push Up Plank w/ Active Leg AB/ADduction Hops
Crashing Waves to Beat-the-Drums
Gallows Sprints
SL Hopping Bulgarian Squats
Band Tug of War

Thursday January 17, 2013
"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
Forward Lunge & Band Chest Press
Band Resisted Lateral Walk
Gallows Low Row
Standing DB Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch
C –Cardio Finish: 15/15 Jumping Ball Slams & Bear Crawls

Friday January 18, 2013
"When a man does not know what harbor he is making for, no wind is the right wind." – Lucius Anneus Seneca
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 (Side-2-Side, Crashing Waves, Jumping Jacks)
2 – Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Incline Press R & L, Hammer Curls)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
 C – Finisher: (15/15 Ground & Sky Squats & Skater Hops)

Week #2 - Monday January 7 thru Saturday January 12, 2013

Monday January 7, 2013
“Create a definite plan for carrying out your desire and begin at once, whether you’re ready or not, to put this plan into action.” – Napoleon Hill
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
MB Lunge & Lateral Reach
SL Dead-lift w/ DB
Band Resisted Hip Walk
Strongman Crunch
Spiderman Pushup
KB Swing
C – Cardio Finish: 15/15 Speed Punches

Tuesday January 8, 2013
“If your only goal is to become rich, you will never achieve it.” – John Rockefeller
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 – Bird Dog Plank Hold

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

C1 – Knee Friendly Lunge w/MB
C2 – Side Plank

Wednesday January 9, 2013
“Efforts and courage are not enough without purpose and direction.” – John F. Kennedy
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up, Pike & Body Saw Combo (2 of each)
Gallows Jumping Split Squats
Band Squat & Row
Jump Rope

Thursday January 10, 2013
“The key to life is to become skillful enough to be able to do rewarding things.” – Jim Rohn
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 Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Balance Hold w/ Hands O/H Waves
4 – ½ Kneeling Pallof Press Hold
5 – Gallows Row Hold
C – Cardio Finish: 8/12 Sprints

Friday January 11, 2013
"This one step - choosing a goal and sticking to it - changes everything." – Scott Reed
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 – Table Top 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
C – Cardio Finish: 20/10 MB Slams & Wall Sprints

Saturday January 12, 2013
"Every man is a diary in which he writes one story while intending to write another. His humblest moment is when he compares the two." – Hugh B. Brown
A – 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
Curtsy Lunge From Deficit (Right Side)
Seated Side-2-Side Press
Gallows Push-Up Position Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
Band Resisted Wide Grip Upright Row
Pikes

Happy New Year! Monday December 31, 2012 to Friday January 4, 2013

Monday December 31, 2012
“I believe you should live each day as if it is your last, which is why I don't have any clean laundry, because, come on, who wants to wash clothes on the last day of their life?” – Unknown
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Gallows Row
MB Slams
KB Swing
C – Cardio Finish: 15/15 Mountain Climber & Speed Punches

Tuesday January 1, 2013
“It isn’t what you do between Christmas and the New Year that spoils your health and fitness goals so much as what you do between the New Year and Christmas.” – Me
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Plank Position Reach & Row
MB O/H Bulgarian Squats
SL Hip Hinge
Rock The Boat
C – Cardio Finish: 20/10 Wall Sprints & Bear Crawl

Wednesday January 2, 2013
“To solve any problem, there are three questions to ask yourself: First, what could I do? Second, what could I read? And third, whom could I ask?” – Jim Rohn
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Push Up Plank w/ Active Leg Slides
½ Squat Band Speed Presses
Gallows Squat Jumps
Dip Bars Front-2-Backs
Resisted Bear Crawl
C – Core Stability Finish: 10/3 X 6, 5 exercise circuit

Thursday January 3, 2013
“Success equals goals; all else is commentary.” – Brian Tracy
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Prisoner Squat
B – Side Plank Cross-body Arcing Press
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Gallows Row
D2 – Gallows Plank Stability Hold
C – Cardio Finish: 15/15 Jumping Jacks & Crab Crawl

Friday January 4, 2013
"When you can, always advise people to do what you see they really want to do . . . . Doing what they want to do, they may succeed; doing what they don't want to do, they won't." – James Gould Cozzens
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 Goblet Squat
2 – Skater Hops/Hands Over The Line Combo
Superset Station#2:
1 – Band Dead Lift w/ 4 sec hold
2 – Burpee/Wall Sprints Combo
Superset Station#3:
1 – Renegade Push Up & Row
2 – MB Toss & Chase 

Christmas Week Training - Monday December 24 thru Saturday December 29, 2012

Monday December 24, 2012 
"The only blind person at Christmastime is he who has not Christmas in his heart." - Helen Keller
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

Tuesday December 25, 2012
“The best Christmas of all is the presence of a happy family all wrapped up with one another.” - Unknown

A - Warm Up

Get up, drink coffee, read paper, etc...

B - Christmas Day Massacre...

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.

Wednesday December 26, 2012

“Never attack a problem without also presenting a solution.” – Jim Rohn   

 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
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Thursday December 27, 2012

“Without effort, you cannot be prosperous. Though the land be good, you cannot have an abundant crop without cultivation.” – Plato 

Recovery Day

Go for a leisurely walk or bike ride.

Breathe the air, listen to the birds and look at the sky.

Friday December 28, 2012

“A choice between two good things is the hardest choice there is.” - Dorn of Islandia

A) Warm-up Well
B) Bodyweight "500" Routine
Perform 50 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (25 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (25 L & R)
7) Walking Lunges (50 L & R)
8) Bench Dips (Keep your back next to the bench, like in the video)
9) Squat Jumps
10) Hip/Thigh Extension on toes (25 L & R) 

Saturday December 29, 2012

"Perfection is not attainable, but if we chase perfection we can catch excellence." – Vince Lombardi

Follow Thursday's routine...