Week #3 - Monday September 1 - Saturday September 6, 2014

Monday September 1, 2014
“Freedom is seldom lost all at once. More often, it disappears through salami tactics—one slice at a time.” – Dr. Hans Sennholz
A – Warm Up
B – Mitochondria Workout
40 secs work in a two sec up, two sec down tempo, 20 secs rest X 2 exercises X 3 rounds each exercise followed by one minute rest and transition
1A – KB Goblet Squat
1B – Gallows Row

2A – DB SL Hinge
2B – Push Up

3A – Wall Braced Dead Bug
3B – Bird Dog Hold
C – Finish: 15/15 Jumping Jacks, Bear Crawl, Sprint Arms, Horizontal Jump Jacks

Tuesday September 2, 2014
“I have wondered at times what the Ten Commandments would have looked like if Moses had run them through the U.S. Congress.” – Ronald Reagan
A – Warm Up
B – Thriller Tuesday's
15 second succession complex. Perform each exercise consecutively for 15 secs each, followed by 60 secs rest. Perform 8 rounds.
1 – Squat Jump
2 – Mountain Climb
3 – Split Jumps
4 – Prone Shoulder Touch
5 – Squat Hold
6 – Mountain Jump
C – Finish: 15/15 Bag Work, Hands Over Line, Nordic Sprint Arms, Tunnel Hops

Wednesday September 3, 2014
“We refuse to spoil the present over concern for the future. However, when the future becomes the present, we are always sorry we failed to exercise our foresight.” – Unknown
A – Warm Up
B – Conditioning Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Band Resisted Bear Crawl
3 – Bulgarian Squat Hops
4 – Push Up Position Plank w/Leg AB/ADduction Slides
5 – DB Burpee
C – Finish: 10/3 Core Stability – Long Plank Hold, Side Plank Hold L&R, SL Hip Extension Hold L&R

Thursday September 4, 2014
“I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, every day, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek to rest. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person.” – Og Mandino
A – Warm Up
B – Thrasher Thursday!
Bodybuilding Bootcamp – 30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition
1 – Band Squat & 1 Arm Row
2 – KB Swing, Goblet Squat & Hinge Combo
3 – Atomic Push Up & Plank Combo
4 – Seated "V" DB Press
C – Finish: 15/15 Speed Punch, Sprint In Place, Speed Inch Worm, Skaters Hop

Friday September 5, 2014
“Two little words that can make the difference: START NOW.” – Mary C. Crowley
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – SL Bent-Knee Resisted Hip Extension - Left Side
2 – SL Bent-Knee Resisted Hip Extension - Right Side
3 – Side to Side Push-ups
4 – Skater Hops
5 – Body Saw
6 – Loaded Kneel & Rise
C – Finish: 8/12 Skips & Bear Crawls

Saturday September 6, 2014
“Men think about it every seven seconds or so. Women romanticize it. Teenagers yearn for the weekends, when they might get a little of it... Sleep is the new sex.” – Susan A. Nielsen, journalist for The Oregonian
A – Warm Up
B – The Ultimate Bootcamp Challenge
60 secs work, 60 secs rest X2 rounds per exercise.
1 – Hip Thrust
2 – Forward Position Bulgarian Squat
3 – Body Saw to Ab Slide Combo
4 – Band High Pull to Press Combo
5 – Side Plank Hip Raise & Lower

Week #2 - Monday August 25 - Thursday August 28, 2014

Monday August 25, 2014
“The best advice I ever came across on the subject of concentration is: Wherever you are, be there. When you work, work. When you play, play. Don’t mix the two.” — 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 Band Row
2 – Push Up w/ 4 sec Pause
3 – Band Lawnmower Row
4 – DB SL Hinge
5 – Side Plank Reach & Rotate
C – Finish: 15/15 Mountain Climb, Skaters Hop, Reverse Bear Crawl, Speed Punches

Tuesday August 26, 2014
“The creation of a thousand forests is in one acorn.” – Ralph Waldo Emerson
A – Warm-up and Hip Mobility
B – 40/20 X 4 Training
1 – Knee Friendly Lunge w/MB
2 – Dips
3 – Band Hinge & Row
4 – DB Squat & Press
5 – KB Swing 
C – Finish: 20/10 Bag Work, Sprint In Place, Hands Over The Line, Tunnel Hop

Wednesday August 27, 2014
“In times like these it helps to recall there have always been times like these.” – Paul Harvey
A – Warm Up
B – Cardio Blast Wednesday
30 – 30 Protocol X 4 Rounds
1 – Push Up Plank Position w/ Horizontal Leg Slide & Pike  Combo
2 – Prowler Press & Lunge Walk
3 – Gallows Squat Jumps
4 – Battle Ropes
5 – Band Resisted Lateral Step
C – Finish: 10/3 Core Stability – Braced Dead Bug Hold L&R, Clam Shell Hold L&R, Bird Dog Hold

Thursday August 28, 2014
“Pain is inevitable, but misery is optional. We cannot avoid pain, but we can avoid joy.” – Tim Hansel
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – DB Goblet Squat
2 – Spiderman Push Up w/2 Second Pause
3 – Gallows Row
4 – Slide Ham Curls
5 – KB Sumo Dead–lift Pulse
C – Finish: 15/15 Split Jumps, Burpee, Band Speed Press, Mountain Climb

Friday August 29, 2014
No Training Sessions Today

Saturday August 30, 2014
No Training Sessions Today

NEW 4 Week Training Cycle - Monday August 18 - Saturday August 23, 2014

Monday August 18, 2014
“I studied the lives of great men and famous women, and I found that the men and women who got to the top were those who did the jobs they had in hand, with everything they had of energy and enthusiasm.” - Harry Truman
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 1/2 Push Up Hold
2 – Side Plank Hold
3 – Band Lunge & Row Hold
4 – KB Goblet Squat Hold
5 – Gallows Ab Rollout Hold
C – Finish: 15/15 Reverse Bear Crawl, Skaters Hop, Mountain Jump, Sprint In Place

Tuesday August 19, 2014
“No one ever excused his way to success.” – Dave Del Dotto
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strong Man Crunch X 10
2 – Spiderman Push Ups X 10
3 – SL Hinge w/MB Reach X 10
4 – Jump Squat X 10
C – Finish: 15/15 Bag Work, Burpee, Nordic Sprint Arms, Tunnel Hop

Wednesday August 20, 2014
“Patience is the ability to idle your motor when you feel like stripping your gears.” – Barbara Johnson
A – Warm Up
B – Cardio Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Double Slides
3 – Band Resisted Skaters Hop
4 – Gallows Mountain Climb
5 – Lateral Push Up Position Ladder Walk
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Side Plank Hold L&R, Bird Dog Hold

Thursday August 21, 2014
“People are lonely because they build walls instead of bridges.” – Unknown
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Forward Lunge & Band Chest Press
2 – Band Resisted Lateral Walk
3 – Gallows Row
4 – Standing DB Shoulder-to-Shoulder Press
5 – OH Bar Squats
6 – Frog Crunch
C – Finish: 20/10 Burpee, Horizontal Jumping Jack, Push Up Plank w/Shoulder Touch, Beast Crawl

Friday August 22, 2014
“Life is a lot like a ladder. Each step we take is either up or down.” – Me
A – Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – Lateral Bear Crawls
3 – “T” Stance 1 Arm DB Row
4 – Plia Lunge w/MB
C – Finish: 15/15 Mountain Climb, Squat Jump, Bear Crawl, Sprint In Place

Saturday August 23, 2014
Client: “What is discipline, Uncle Steve?”
Me: “It's simply knowing and choosing what you want RIGHT NOW or what you want MOST!”
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 Press (L)
2 – DB High Pulls
3 – 1 Arm Plank Press (R)
4 – Overhead Lateral Lunge Reach Right and Left
5 – Band Resisted Hinge
6 – Gallows Scap Rows

Week #4 - Monday August 11 - Saturday August 16, 2014

Monday August 11, 2014
“You can only teach 10% of what you know.” – Alexander Everett
A – Warm Up
B – Monday Madness…
40 secs work, 20 secs recovery X 4 cycles
1 – Bulgarian Squat w/DB
2 – Push Up
3 – Gallows Row
4 – Band Hip Hinge
5 – Wall Braced Dead Bug
C – Finish: 15/15 Skaters Hop, Bear Crawl, Sprint Arms, Mountain Climb

Tuesday August 12, 2014
“Too many people overvalue what they are not and undervalue what they are.” – Malcolm Forbes
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 Jump
2 – Squat
3 – Squat Hold
4 – Burpee
5 – Mountain Jump
6 – Mountain Climb
C – Finish: 15/15 Bag Work, Jumping Jack

Wednesday August 13, 2014
“Hindsight is an exact science.” – Guy Bellamy
A – Warm Up
B – Cardio Blast Wednesday
15/45 Protocol X 4 Cycles
1 – Prowler Sprints
2 – Band Resisted Horizontal Squats
3 – Bulgarian Squat Hops
4 – Band Loaded Gallows Row Holds
5 – DB Burpee
C – Finish: 10/3 Core Stability

Thursday August 14, 2014
“No seed ever sees the flower.” – Zen Saying
A – Warm Up
B – Bodybuilding Bootcamp…
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 – Parallets Push Up
C – Finish: 8/12 Sprints

Friday August 15, 2014
“It’s not about time, it’s about choices. How are you spending your choices?” –Beverly Adamo
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 Step Ups
2 – Mountain Jumps to Hands Over The Line
Superset Station#2:
1 – Gallows Push Up to 1/2 Push Up Hold
2 – Bag Work
Superset Station#3:
1 – Band Pull Through
2 – MB Toss & Chase 
C – Finish: 15/15 Bear Crawl, Tunnel Hop, Mountain Climb, Speed Punch

Saturday August 16, 2014
“We are disturbed not by what happens to us, but by our thoughts about what happens to us.” – Epictetus
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, Sumo Squat & High Pull :30 

Week #3 - Monday August 4 - Saturday August 9, 2014

Monday August 4, 2014
“I like to believe that people in the long run are going to do more to promote peace than our governments. Indeed, I think that people want peace so much that one of these days governments had better get out of the way and let them have it.” – Dwight D. Eisenhower
A – Warm Up
B – Bodybuilding Bootcamp…
30 secs work, 30 secs rest X 4 “rounds” in each of 4 exercises. 60 recovery between stations.
1 – Gallows Transverse Grip Row
2 – Slide Ham Curls w/4 Sec Pause
3 – KB Goblet Squats
4 – Push Ups
C – Finish: 8/12 Sprints

Tuesday August 5, 2014
“The patriot's blood is the seed of Freedom's tree.” – Thomas Campbell
A – Warm Up
B – Tuesday Tribulation...
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Lateral Lunge
2 – Renegade Row
3 – KB Swing
4 – Bulgarian Squat
C – Finish: 15/15 Bag Work, Burpee, Beast Crawl, Tunnel Hop

Wednesday August 6, 2014
“People with goals succeed because they know where they are going... It's as simple as that.” – Earl Nightingale
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 Prisoner Squats

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

3a – Prowler Sprint
3b – Jumping Jacks

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

C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, Dead Bug Hold L&R, Bird Dog Hold

Thursday August 7, 2014
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
A – Warm-up
B – Continuous 30 Second Movement Ladders  
1 – Knee Friendly Lunge & Ankle Touch
2 – Figure 4 Hip Extension Hold
3 – Superman 3 Second Hold Repeats
4 – Offset Grip Triceps Push-ups
5 – Prisoner Squat
6 – Rock-the-Boats
7 – Table Top Hold
8 – Burpees
C – Finish: 15/15 Sprint in Place, Reverse Bear Crawl, Speed Punch, Mountain Climb

Friday August 8, 2014
“The pain you feel today is the strength you’ll feel tomorrow” – Unknown
A – Warm-up and Hip Mobility
B – 30/30 X 4 Training
1 – DB Forward Lunge & Press
2 – Parallet Mid Range Push–Up Pulse
3 – ½ Kneeling 1 Arm Band Reach & Row
4 – Ab Slides
5 – KB Swing
C – Finish: 20/10 Jump Squat, Squat, Squat Hold

Saturday August 9, 2014
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. Allinear
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 – Hip Thrust – L
4 – Hip Thrust – R
5 – Body Saw w/Hip AB/ADduction
6 – Scapular Push Up