Monday November 16, 2015
“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…
Post Exhaustion Routine: 20 secs work, 5 secs rest then 40 secs work. 5 exercise circuit X 2 total cycles.
1 – Bent Over DB Row/Gallows Row
2 – Ab Slide/Strongman Crunch
3 – Push Up/Band Triceps Press
4 – KB Hinge/KB Swing
5 – Siff Squat/Split Squat Hold
C – Finish: 15/15 Bag Work, Tunnel Hop, Boot Strapper, Skaters Hop w/Reach
“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…
Post Exhaustion Routine: 20 secs work, 5 secs rest then 40 secs work. 5 exercise circuit X 2 total cycles.
1 – Bent Over DB Row/Gallows Row
2 – Ab Slide/Strongman Crunch
3 – Push Up/Band Triceps Press
4 – KB Hinge/KB Swing
5 – Siff Squat/Split Squat Hold
C – Finish: 15/15 Bag Work, Tunnel Hop, Boot Strapper, Skaters Hop w/Reach
Tuesday November 17, 2015
“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 Band Row Combo
“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 Band Row Combo
B1 – Body
Saw
B2 – Slide Ham Curl
B2 – Slide Ham Curl
C – SL
Hip Thrust
D1 – Bag
Hold
D2 – Superman’s or Prone Cobra
C – Finish: 15/15 DB Speed Punch, Rock The Boat, Mountain Climb, Jumping Jack
D2 – Superman’s or Prone Cobra
C – Finish: 15/15 DB Speed Punch, Rock The Boat, Mountain Climb, Jumping Jack
Wednesday November 18, 2015
“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
30/30 Protocol X 4 Rounds
1 – Sliding Mountain Climb
2 – Pulsing Low Split Squat & Band 2 Arm “Y” Hold
3 – Band Body Integrity Tug-O-War
4 – Reverse Lunge & Beat The Drums
5 – DB Sumo Squat w/Curl & Press
C – Finish: 10/3 Core Stability – Long Plank Hold, T Push Up Hold L&R, SL Hip Extension Hold L&R
“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
30/30 Protocol X 4 Rounds
1 – Sliding Mountain Climb
2 – Pulsing Low Split Squat & Band 2 Arm “Y” Hold
3 – Band Body Integrity Tug-O-War
4 – Reverse Lunge & Beat The Drums
5 – DB Sumo Squat w/Curl & Press
C – Finish: 10/3 Core Stability – Long Plank Hold, T Push Up Hold L&R, SL Hip Extension Hold L&R
Thursday November 19, 2015
“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
“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 20, 2015
“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)
“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 21, 2015
“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)
“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)
