NEW 4 Week Training Cycle - Monday December 8 thru Saturday December 13, 2014

Monday December 8, 2014
“If the only prayer you said in your whole life was, “thank you,” that would suffice.” – Meister Eckhart
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Lunge & DB Press
2 – Sliding Inch Worms
3 – Gallows Row
4 – KB Swing
5 – Cook's Hip Lift
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop

Tuesday December 9, 2014
“What you get by achieving your goals is not as important as what you become by achieving your goals.” – Zig Ziglar
A – Warm Up
B – Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Spiderman Push Ups X 10
3 – SL Hinge w/ MB X 10
4 – Squat w/ Hands O/H X 10
C – Finish: 8/12 Sprints & Skipping

Wednesday December 10, 2014
“The fight is won or lost far away from witnesses, behind the lines, in the gym, and out there on the road, long before I dance under those lights.” – Muhammad Ali
A – Warm Up
B – 30/30 Dynamic Training
1 – Prowler Sprints
2 – Band Resisted Broad Jump
3 – Crashing Waves
4 – Bag Work
5 – Lateral Frog Leaps
C – Finish: 10/3 Core Stability – 3 Point Plank Hold, Side Plank Hold L&R, Hip Extension Hold, 3 Point Table Top Hold

Thursday December 11, 2014
“Action without thought is a form of insanity; Thought without action is a crime.” – Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – DB Forward Lunge w/ Curl & Press
2 – SL Push Up w/4 Second Pause
3 – Gallows Row
4 – Slide Ham Curls
5 – ½ Kneeling Band O/H Palloff Press Hold
C – Finish: 15/15 Mountain Jump, Speed Punch, Reverse Bear Crawl, Squat Jump

Friday December 12, 2014
“Today, the most common form of physical ABUSE is DISUSE.” – Stephen Seiler
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 – Cook Hip Lift – Left Side
6 – Cook Hip Lift – Right Side
C – Finish: 20/10 Quick Feet Shuffle & Jump, Burpee, Football Quick Feet w/ Hip Disassociation, Grasshopper Mountain Climb

Saturday December 13, 2014
“Youth passes, but immaturity can last a lifetime.” – Unknown
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 Rows
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Body Saw
5 – DB Upright Row w/ Wide Grip
6 – Scap Push Ups

Week #4 - Monday December 1 - Friday December 5, 2014

Monday December 1, 2014
“Everything unpleasant is developmental.” – Mika Salkola
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 & DB Row
2 – KB Swing
3 – Knee Friendly Lunge w/MB
4 – Slide Mountain Climb
5 – Strongman Crunch
C – Finish: 15/15 Bag Work, Burpee, Mountain Jump, SL Hops

Tuesday December 2, 2014
“People are able to wonder at the height of mountains, and the huge waves of the sea, the vast compass of the ocean, at the circular motion of the stars, and then pass by themselves without wondering at all.” – St. Augustine
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Prisoner Squats
2 – Side Plank Hold
3 – SL ½ Hinged Dead-lift
4 – Narrow-to-Wide Push-up
5 – Split Squat Hold
6 – Superman
7 – Run in place
8 – Squat Hold
C – Finish: 15/15 Crossbody Mountain Climbs, Squat Jumps, Bear Crawl, Jumping Jacks

Wednesday December 3, 2014
“It is a sublime thing to suffer and be stronger.” – Henry Wadsworth Longfellow
A – Warm Up
B – Conditioning 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 & High Pull, KB Swing
C – Finish: 10/3 Core Stability – Long Plank Hold, Clam Shell Hold L&R, SL Hip Extension Hold L&R

Thursday December 4, 2014
“Everything should be made as simple as possible, but not simpler.” – Albert Einstein
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Parralets Dips
2 – Gallows One Arm Row
3 – DB Goblet Squat
4 – KB SL Hinge
5 – Body Saw
C – Finish: 8/12 Reverse Bear Crawl & Jumping Jacks

Friday December 5, 2014
“Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit.” – Somerset Maugham
A – Warm-up
B – 40/20 X 4
40 seconds of work, 20 seconds of rest. 5 exercise circuit X 4 rounds…
1 – DB 1 Arm Squat & Press
2 – 1 Arm Band Hip Hinge w/ Reach to Row
3 – Side Plank Hip Raise & Lower
4 – Split Squat & MB O/H Lateral Reach
5 – Wall Braced Dead Bug
C – Finish: 20/10 Bag Work, Tunnel Hops, Lateral Bear Crawl, Skaters Hop

Week #3 - Monday November 24 - Saturday November 29, 2014

Monday November 24, 2014
“There are two optimal and opportune times when one should keep their mouth shut…when swimming and when angry.” – Me
A – Warm Up
B – 45/15 Unilateral Circuit Training
45 secs work, 15 secs rest on both left and right side of body per exercise. Perform 2 total circuits.
1 – Reverse Lunge & 1 Arm DB Press
2 – Hinge w/ 1 Arm Band Row
3 – McGill Crunch
4 – SL Resisted Hip Extension
5 – Clam Shell Raise & Lower
C – Finish: 15/15 Jumping Jacks, Mountain Climb, Skaters Hop, Quick Hands Over The Line

Tuesday November 25, 2014
“What you get by achieving your goals is not as important as what you become by achieving your goals.” – Zig Ziglar
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 – Prowler Sprint to MB Slam
4 – Body Saw
C – Finish: 20/10 Bag Work, DB Burpee, Horizontal Squat, Squat Hold

 

Wednesday November 26, 2014
“First say to yourself what you would be; and then do what you have to do.” – Epictetus
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 – Sprint 10 yds and back 1 burpee
2 – Sprint 20 yds and back 2 burpees
3 – Sprint 40 yds and back 4 burpees
4 – Sprint 60 yds and back 8 burpees
5 – Sprint 40 yds and back 4 burpees
6 – Sprint 20 yds and back 2 burpees
7 – Sprint 10 yds and back 1 burpee

 

Thursday November 27, 2014
“To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong (people).” – Fred Hatfield
Seriously?
It’s Thanksgiving Day!
Spend it with your family, loved ones and friends.
Go for a walk and talk with them as you stroll.
Work out tomorrow…

 

Friday November 28, 2014
“Without deviation from the norm, progress is not possible.” – Frank Zappa
A – Warm Up
B – Pick Your Poison…
50, 40, 30, 20, 10. There are 5 exercises. Pick one to perform for 50 reps, then one for 40, then 30 and so on. Go through the circuit twice.
1 – Push Up
2 – Jumping Squats
3 – SL Hinge (perform equal repetitions on each side)
4 – SL Hip Extension (perform equal repetitions on each side)
5 – Strongman Crunch (total)

 

Saturday November 29, 2014
“A man who won’t die for something is not fit to live.” – Martin Luther King, Jr.
A – Warm Up
B – Saturday Recoup Session
Go for a brisk, but somewhat lengthy walk...two to three miles. Vary your pace so that you're walking fairly fast for about 2 minutes, then at a moderate but comfortable pace for 1 minute. Do this for the lemgth of your walk.

Week #2 - Monday November 17 - Saturday November 22, 2014

Monday November 17, 2014
“Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving.” – W.T. Purkiser
A – Warm Up
B – Marvelous Monday Madness…
20 secs work, 5 secs rest then 40 secs work. 5 exercise circuit X 2 total cycles.
1 – Band Straight Arm Pulldown/Gallows Row
2 – Ab Slide/Strongman Crunch
3 – Push Up/Lying DB Triceps Press
4 – KB Swing/KB Sumo Deadlift
5 – Siff Squat/Split Sqat Hold
C – Finish: 15/15 Bag Work, Tunnel Hop, Mountain Jump, Skaters Hop

Tuesday November 18, 2014
“Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates
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 SL Hinge

C – SL Hip Thrust

D1 – Bag Hold
D2 – Superman’s or Prone Cobra
C – Finish: 15/15 DB Burpee, Rock The Boat, Mountain Climb, Jumping Jack

Wednesday November 19, 2014
“It isn't what you do or eat between Christmas and New Year's that thwarts your efforts for a lean and healthy physique but rather what you do between New Year's and Christmas.” – Yer Uncle Steve
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Sliding Mountain Climb
2 – Pulsing Low Split Squat Hold & Band 1 Arm Press Hold
3 – Band Tug-O-War
4 – Prowler Sprints
5 – DB Squat & Press
C – Finish: 10/3 Core Stability – Long Plank Hold, Clam Shell Hold L&R, SL Hip Extension Hold L&R

Thursday November 20, 2014
“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius "Dr. J" Erving
A – Warm Up
B – 30/30 X 4
1 – Gallows Row
2 – Spiderman Push Up
3 – Bulgarian Squat w/Forward Lean
4 – Band Pull Thru
5 – Body Saw
C – Finish: 15/15 Hula Hoop, Prone Shoulder Rotations, Squat Hold, Nordic Sprint Arms

Friday November 21, 2014
“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” – Edward Stanley
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. Take time as needed between exercises to rest but try to make the rest period as short as possible. Here are the exercises. Click the link for a video demonstration of each.
1 – SLDL and reach with Medicine Ball (or light weight)
2 – 1 Leg Elevated Push-up
3 – Bent Over "Y" Raises
4 – Single Leg Hip Extensions (L & R)
5 – Reaching Planks (L & R)

Saturday November 22, 2014
“What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn’t think I could lift another ounce of weight. What I learned is that we are always stronger than we know.” – Arnold Schwarzenegger
A) Warm-up Well
B) Bodyweight "300" Routine
Perform 30 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Plank Hold (30 secs)
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)