Week #3 - Monday August 26 - Saturday August 31, 2013

Monday August 26, 2013
“A human being fashions his consequences as surely as he fashions his goods or his dwelling. Nothing that he says, thinks or does is without consequences.” – Norman Cousins
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!
Forward Lunge & 1 Arm Band Press
In & Outs
Lawnmower Row
DB SL Hinge
Side Plank Reach & Rotate
C – Finish: 10/20 Band Slams

Tuesday August 27, 2013

“Success is not measured in achievement of goals, but in the stress and strain of meeting those goals.” – Spencer W. Kimball
A - Warm Up
B - Continuous 20 Minute Routine
1 – Dead Bug X 10
2 – Spiderman Push Ups X 10
3 – Jumping Slam Ball X 10
4 – Slide Ham Curls X 10
C – Finish: 15/15 Bear Crawl & Inverted Burpee

Wednesday August 28, 2013
“I respect the man who knows distinctly what he wishes. The greater part of all mischief in the world arises from the fact that men do not sufficiently understand their own aims. They have undertaken to build a tower, and spend no more labor on the foundation than would be necessary to erect a hut.” – John Wolfgang von Goethe
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Prowler Sprints
MB Push Up 360 Degree Rotations
Gallows Squat Jumps
Wall Ball
Slide Army Crawls
C – Finish: 10/3 Core Stability

Thursday August 29, 2013
“Some gyms use machines… Firestorm fitcamps! turns YOU into one!” – Yer Uncle Steve
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Gallows Row
Rock The Boat
Band Resisted SL Hip Extension
C – Finish: 20/10 Broad Jump Burpee & Skater Hops

Friday August 30, 2013
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times” – Bruce Lee
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Squat Jump/Burpee Combo (2-1 Ratio)
3 – In & Out Push Ups
4 – Hip Extension Band Row - R
5 – Hip Extension Band Row - L
6 – Hips High Shoulder Press
C – Finish: 8/12 Sprints

Saturday August 31, 2013
“If your dog is fat, you’re not getting enough exercise.” – Unknown
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
Part 1 – 30, 60, 90 Tri-set
1 – Band Upright Row
2 – Plank Row
3 – Jump Squat, Squat, Lunge Combo
Part 2 – 40/20 Superset
1 – Atomic Plank & Push Up
2 – Clam Shell Hip Extensions

Week #2 of the Current 4 Week Training Cycle - Monday August 19 - Saturday August 24, 2013

Monday August 19, 2013
“All disciplines affect each other. Mistakenly the man says, "This is the only area where I let down." Not true. Every letdown affects the rest. Not to think so is naive.” – Jim Rohn
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!

1. Reverse Lunge & 1 Arm DB Press 
2. 1 ½ Push Up w/180 Degree Rotation
3. Gallows Underhand Row
4. KB Swing
5. Reaching Planks

C – Finish: 20/10 Twisting Mountain Jumps & Bag Work

Tuesday August 20, 2013
“There is no such thing as gratitude unexpressed.  If it is unexpressed, it is plain, old-fashioned ingratitude.” – Robert Brault
A – Warm Up
B – Tremendous Tuesday Training Tribulation!
15 second succession complexes. Perform 6 consecutive 15 second movement patterns followed by 1 minute rest. Perform 8 total rounds.
1 – Squat Jumps
2 – Squat
3 – Squat Hold
4 – Mountain Climb
5 – Mountain Jump
6 – Burpee
C – Finish: 8/12 Sprints & Skips

Wednesday August 21, 2013
“If you want to turn your life around, try thankfulness.  It will change your life mightily.” – Gerald Good
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Push Up Plank w/ Active Leg AB/ADduction Slides
½ Split Squat DB Speed Punches
Gallows Band Tug-O-War
Ropes Crashing Waves to Beat the Drums
Band Resisted Bear Crawl
C – Finish: 10/3 Core Stability

Thursday August 22, 2013
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Squat & Band Row
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Hip Extension Clam Shell
D2 – Strongman Crunch 
C – Finish: 15/15 Lateral Bear Crawl & Split Squat Jumps

Friday August 23, 2013
“He that would make his own liberty secure, must guard even his enemy from opposition; for if he violates this duty he establishes a precedent that will reach himself.” – Thomas Paine
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 Loaded Bulgarian Squat
2 – Mountain Jumps to Hands Over The Line
Superset Station#2:
1 – Band Dead Lift w/ 4 sec hold
2 – ½ Split Squats Sprints
Superset Station#3:
1 – Gallows Tempo Row
2 – MB Toss & Chase 
C – Finish: 15/15 Tension Punches & Mountain Climb

Saturday August 24, 2013
“There are two freedoms - the false, where a man is free to do what he likes; the true, where he is free to do what he ought.” – Charles Kingsley
Stacking KB & Body Weight Training
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand, Squat & High Pull :30 
C – 2 Minute Finisher

New 4 Week Training Cycle - Monday August 12 through Saturday August 17, 2013

Monday August 12, 2013
“Income seldom exceeds personal development.” – Jim Rohn
A – Warm Up
B – Isometric Interval Training
10 secs isometric hold, 5 secs rest X 6 sets, followed by 30 second recovery & transition to the next exercise. 2 total “rounds”.
1 – Band Resisted Push Up Hold
2 – Battle Ropes Plank Hold
3 – KB Hinged SL Balance Hold
4 – DB Squat Hold
5 – Gallows Scap Hold
C – Finish: 15/15 Mountain Climb & Bag Work

Tuesday August 13, 2013
“Aim for the top. There is plenty of room there. There are so few at the top it is almost lonely there.” – Samuel Insull
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1 – MB Plia Lunge & Reach
2 – Push Up Plank w/ Reach & Spiderman Moves
3 – Band Squat & Row
C – Finish: 8/12 Sprints

Wednesday August 14, 2013
“Remember this: your body is your slave; it works for you.” – Jack LaLanne
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Glute Bridge
Band Resisted, ½ Kneeling Speed Press
Prowler Sprints
Burpee to Mountain Jump
KB Juggling
C – Finish: 10/3 Core Stability

Thursday August 15, 2013
“Don’t have $100.00 shoes and a 10 cent squat” – Louie Simmons
A – Warm Up
B – Bodybuilding Bootcamp…Thunder & Lightning Version
30 secs work, 30 secs rest X 4 “rounds” in each of 4 exercises. 60 recovery between stations.
1 – Gallows Row
2 – Slide Ham Curls (or Walk Out Glute Bridges)
3 – KB Goblet Squats
4 – Band Resisted Push Ups
C – Finish: 15/15 Wolf Lopes & MB Slams

Friday August 16, 2013
“To be number one, you have to train like you’re number two” – Maurice Green
A - Warm-up
B - Continuous 30 Second Movement Ladders  
Reverse Knee Friendly Lunge & Ankle Touch
SL Hip Extension Hold
Superman 3 Second Alternating Hold Repeats
Offset Grip Triceps Push-ups
SL Cross Body Hip Hinge
Rock-the-Boats
Table Top Hold
Burpees
C – Finish: 15/15 Squat Jumps & Push Up Plank Hops

Saturday August 17, 2013
“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh
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 Row - R
2 – Side Plank & Band Row - L
3 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up

Week #4 - Monday August 5 - Saturday August 10, 2013

Monday August 5, 2013
"From now on, ending a sentence with a preposition is something up with which I will not put." - Sir Winston Churchill 
A - Warm Up
B - 45/15 Unilateral Training
1 - Clam Shell w/ Hip Extension
2 - DB O/H 1/2 Kneel & Rise
3 - 1 Arm KB Swing
4 - 1 Arm Squat & Row
5 - 1/2 Dead Bug
C - Finish: 15/15 Bear Crawl & Squat Jumps

Tuesday August 6, 2013
"Nearly all men can stand adversity, but if you want to test a man's character, give him power." - Abraham Lincoln
A - Warm Up
B - Tuesday Tribulation...
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Sprint & Shuffle
2 – Renegade Row
3 – KB Swing
4 – Jumping MB Slam
C – Finish: 15/15 Bag Work & Burpee

Wednesday August 7, 2013
"Adversity is the touchstone of friendship." - French Proverb
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 Tabata protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Mountain Climber
1b – Speed Squats

2a – Jumping Slams w/ Ropes
2b – Burpee

3a – Gallows Split Squat Hops
3b – Jumping Jacks

4a – DB Squat & Press
4b – Skater Hops

C – Core Stability Challenge

Thursday August 8, 2013
"In prosperity our friends know us; in adversity we know our friends." - John Churton Collins
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat 4 Sec Pause & Jump
180 Degree Jump & Slam Ball
KB Goblet Squat
Plank Position Band Reach & Row
1 Arm Gallows Row
C - Finish: 20/10 Twisting Mountain Jumps & Skaters Hop

Friday August 9, 2013
"Adversity causes some men to break; others to break records." - William Arthur Ward
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB Forward Lunge & Press
Parallet Holds
½ Kneeling 1 Arm Band Reach & Row
Dead Bugs
KB Swing
C – Finish: 15/15 Lateral Bear Crawl & Lateral Shuffle

Saturday August 10, 2013
"The body is an instrument, the mind its function, the witness and reward of its operation." - George Santayana
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 Row - R
2 – Side Plank & Band Row - L
3 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up