Week #3 - Monday December 16 thru Friday December 20, 2013

Monday December 16, 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 and Hip Mobility
B - 40/20 Training
1 – Spiderman Push Ups
2 – Gallows Row
3 – KB Swing
4 – DB Squat & Press
5 – Ab Slides
C – Finish: 15/15 Lateral Bear Crawl, Jumping Jacks, Bag Work, Skaters Hop

Tuesday December 17, 2013
“Everyone who has ever taken a shower has had an idea. It's the person who gets out of the shower, dries off, and does something about it that makes a difference.” – Nolan Bushnell
A – Warm-up
B – 40 – 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Split Squat Hold & Band Reach to Row
2 – 3 Push-ups & 180 Degree Rotation
3 – SL Hinge w/ DB Curl
4 – Side Plank Reach & Rotate
C – Finish: 15/15 Mountain Climb, Squat Jumps, Bear Crawl, Burpee

Wednesday December 18, 2013
“You've heard that before you die, your whole life flashes before your eyes? This is true. It's called living.” – Terry Prachett
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
1 – Hip Extension Slide Mountain Climb
2 – Band Resisted Leap Frog Hops w/ Walk Back
3 – Gallows Squat Jumps
4 – KB S-2-S Swing
5 – Crashing Waves Series (Lunge, Squat & Jump)
C – Finish: 10/3 Core Stability

Thursday December 19, 2013
“The lure of the distant and the difficult is deceptive. The great opportunity is where you are.” – John Burroughs
A - Warm-up
B - Continuous 30 Second Movement Ladders
Quad Complex Tri-Set (Fwd Lunge, Squat, Rev Lunge)
Clamshell Hold
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Tunnel Hops
Mountain Climb
C – Finisher: 8/12 Sprints

Friday December 20, 2013
“Our eyes are placed in front because it is more important to look ahead than to look back.” – Yer Uncle Steve
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – 1 Arm Band Row
B1 – Jumping MB Slam
B2 – KB Swing
C1 – Side Plank Hip Raise & Lower
C2 – Mountain Jumpers
D1 – Band Resisted Lateral Step
D2 – Superman’s
C – Finish: 15/15 Speed Squats, Bag Work, Bear Crawl, Burpee

Week #2 - Monday December 9 thru Friday December 13, 2013

Monday December 9, 2013
“It's when you're safe at home that you wish you were having an adventure. When you're having an adventure you wish you were safe at home.” – Thornton Wilder
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
Broad Jump & MB Slam
Gallows Underhand Row
KB Swing
Push Up & Reaching Plank
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop

Tuesday December 10, 2013
“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 – Warm Up
B – Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – SL Hinge w/ MB X 10
4 – Bottom to ½ Up Squats w/ Hands O/H X 10
C – Finish: 8/12 Sprints

Wednesday December 11, 2013
“In any moment of decision, the best thing you can do is the right thing. The worst thing you can do is nothing.” – Theodore Roosevelt
A – Warm Up
B – 40/20 Dynamic Training
1 – Prowler Sprints
2 – Band Resisted Jumping Squats
3 – Wall Ball
4 – Bag Work
5 – Lateral Frog Leaps
C – Finish: 10-3 Core Stability

Thursday December 12, 2013
“When a new idea comes our way, we must put it on our mental scales and weigh it carefully before deciding its value.” – Jim Rohn
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 Arm DB Squat, Curl & Press
SL Push Up w/4 Second Pause
Gallows Row
Slide Ham Curls
½ Kneeling Band O/H Palloff Press
C – Finish: 15/15 Mountain Jump, Sprint Arms, Bear Crawl, S-2-S Stability Swings

Friday December 13, 2013
“Liberty, when it begins to take root, is a plant of rapid growth.” – George Washington
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – DB or MB O/H Split Squat – L
3 – DB or MB O/H Split Squat – R
4 – Side-to-Side Push Up
5 – SL Bent-Knee Hip Extension – Left Side
6 – SL Bent-Knee Hip Extension – Right Side
C – Finish: 20/10 Lateral Shuffle, Burpee, Tunnel Hops, Grasshopper Mountain Climb

NEW 4 WEEK TRAINING SESSION - Monday December 2 - Friday December 6, 2013

Monday December 2, 2013
“Failures are like skinned knees. Painful, but superficial.” – Unknown
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 – Reverse Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Bag Work, Burpee, Mountain Jump, SL Hops

Tuesday December 3, 2013
“A better tomorrow starts today.” – Unknown
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Side Plank Hold
SL ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold
Superman
Run in place
Squat Hold
C – Finish: 15/15 Grasshopper Mountain Climbs, Squat Jumps, Bear Crawl, Jumping Jacks

Wednesday December 4, 2013
“It does not take one ounce of talent to get in great shape” – Yer Uncle Steve
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
20/40/60 Giant Sets – Perform 20 seconds of heavy work, followed by 5 seconds rest, then 40 seconds medium work, again followed by 5 seconds rest, then 60 seconds light work followed by a 50 second rest and transition. There are 6 stations.
1 – Jump Crashing Waves, Reverse Lunge & Beat The Drums, Rollovers
2 – Gallows Jump Squats, Gallows Bent Knee Rows, Gallows Bicep Curls
3 – MB High Toss, MB Slams, MB Woodchops
4 – Band Resisted Bear Crawl, Band Horizontal Leg Press, Band Run In Place
5 – Burpee, Push Up, Plank Hold
6 – KB Sumo Deadlift, KB Squat & Press, KB Swing

Thursday December 5, 2013
“Repetition is the MOTHER of learning, the FATHER of action and the ARCHITECT of accomplishment!” - Zig Ziglar
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Parralets Dips
Gallows One Arm Row
DB Goblet Squat
KB SL Hip Hinge
C – Finish: 8/12 Side Shuffle & Jumping Jacks

Friday December 6, 2013
“Exercise is fertilizer for the brain.” - Dr. Kenneth Cooper
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
C – Finish: 20/10 Bag Work, Tunnel Hops, Lateral Bear Crawl, Skaters Hop

Week #4 - Monday November 25 - Saturday November 30, 2013

Monday November 25, 2013
“It is easier to fight for principles than to live up to them.” – Alfred Adler
A – Warm Up
B – 30/30 Routine:
30 secs work, 30 secs rest X 5 exercises. Complete 4 rounds for a 20 minute routine.
1 – DB Squat & Press
2 – KB Swing
3 – Gallows Row
4 – Push Up
5 – SL Hip Hinge w/MB
C – Finish: 15/15 Mountain Climber, Squat Jumps, Bear Crawl, S-2-S Stability Swing

Tuesday November 26, 2013
“Calm self-confidence is as far from conceit as the desire to earn a decent living is remote from greed.” – Channing Pollock
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Reverse Lunge & Row
2 – KB SL Dead-lift
3 – Jumping MB Slam
4 – Body Saw
C – Finish: 20/10 Bag Work, Burpee, Twist Mountain Jumps, Squat Hold

 

Wednesday November 27, 2013
“The Pilgrims made seven times more graves than huts.  No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.”  – H.U. Westermayer
A – Warm Up
B – 7 Rounds
You will have one minute to complete each round.
Once the clock starts it does not stop. Better hurry up…
1 - 10 yds and back 1 burpee
2 - 20 yds and back 2 burpees
3 - 40 yds and back 4 burpees
4 - 80 yds and back 8 burpees
5 - 40 yds and back 4 burpees
6 - 20 yds and back 2 burpees
7 - 10 yds and back 1 burpee

 

Thursday November 28, 2013
“When we were children we were grateful to those who filled our stockings at Christmas time.  Why are we not grateful to God for filling our stockings with legs?” – G.K. Chesterton
Seriously?
It’s Thanksgiving Day.
Spend it with your family, loved ones and friends.
Work out tomorrow…

 

Friday November 29, 2013
“The difference between what we do and what we are capable of doing would suffice to solve most of the world's problems.” – Mahatma Gandhi
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)

Saturday November 30, 2013
“As each day comes to us refreshed and anew, so does my gratitude renew itself daily.  The breaking of the sun over the horizon is my grateful heart dawning upon a blessed world.” – Terri Guillemets
A) Warm-up Well
B) Bodyweight "300" Routine
Perform 30 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (15 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (15 L & R)
7) Walking Lunges (30 L & R)
8) Close Grip Push Up
9) Squat Jumps
10) Hip/Thigh Extension on toes (15 L & R)

Week #3 - Monday November 18 thru Friday November 22, 2013

Monday November 18, 2013
“The problem with the world is that intelligent people are full of doubts while the stupid ones are full of confidence.” – Charles Bukowski
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery. You will perform each exercise station twice.
1 – Push Up w/4 second hold – Jump Rope
2 – Band Simulated “MB Toss” – Mountain Jump to Mountain Climb
3 – KB Sumo Deadlift – KB Swing & Burpee Combo (10 swing, 3 Burpee)
4 – Seated “V” Press – Skater Hops to Jumping Jacks
5 – Gallows Row – Wall Sprints to Bear Crawl
C – Finish: 15/15 Band Step Thru, MB Slam, Tunnel Hops, Speed Punch

Tuesday November 19, 2013
“An ancient script says, “Would you let a man rule the city who cannot even rule his own spirit?” Sometimes we do.” – Jim Rohn
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Alternate Row Combo

B1 – Reaching Planks
B2 – KB Swing

C – Side Plank Hip Raise & Lower

D1 – Band Resisted Lateral Step
D2 – Superman’s or Prone Cobra
C – Finish: 15/15 Bag Work, Rock The Boat, Mountain Climb, Jumping Jack

Wednesday November 20, 2013
“Who does not thank for little will not thank for much.” – Estonian Proverb
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Push Up Plank w/ Active Leg Slides to Slide Mountain Climb
2 – ½ Squat Band Speed Presses
3 – Gallows Squat Jumps
4 – Prowler Sprints
5 – Band Resisted Lateral Shuffle
C – Finish: 10/3 Core Stability

Thursday November 21, 2013
“When our perils are past, shall our gratitude sleep?” – George Canning
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
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
C – Finish: 20/10 Jump Squat, Lateral Bear Crawl, Shoulder-to-Shoulder Stability Swings, Mountain Climb

Friday November 22, 2013
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” – William Arthur Ward
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 – Running Ham Slides
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – “I Dream of Genie” Push Up