Week #1 of the 4 weeks session - Monday February 27 - Saturday March 3, 2012

Monday February 27, 2011
“When you get to the end of all the light you know, and it's time to step into the darkness of the unknown, faith is knowing that one of two things shall happen: Either you will be given something solid to stand on or you will be taught how to fly.” – Edward Teller
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 (L & R)
C2 – Mountain Climber
D1 – Band Resisted Clam Shell
D2 – Prone Cobra

Tuesday February 28, 2012
“To carry a grudge is like being stung to death by one bee.” – William Walton
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Rear Foot Elevated Split Squat
Gallows Row
PVC Dips & Chest Press

Wednesday February 29, 2012
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” – Stephen Covey
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Ham Curls
Band Resisted, ½ Kneeling Speed Press
Gallows Mountain Climbers
SL Elevated Power Hops
Band Resisted Sprint & Shuffle

Thursday March 1, 2012
“It is amazing what you can accomplish if you do not care who gets the credit.” – Harry Truman
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat 4 Sec Pause & Jump
180 Degree Jump & Slam Ball
DB Squat & Press
Push-up & 1 Arm Slides
1 Arm Gallows Row

Friday March 2, 2012
“Many of the things you can count, don't count. Many of the things you can't count, really count.” – Albert Einstein
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Spiderman Push Up X 10
3 – Body Saw X 10
4 – SL Hip Hinge with Rotation X 10 (5 L&R)

Saturday March 3, 2012
“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 – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Part The Uno – 10 – 3 Core Crazies…
1 – Side Plank with Abduction (R)
2 – Side Plank with Abduction (L)
3 – Band Resisted SL Hip Extension Hold (R)
4 – Band Resisted SL Hip Extension Hold (L)
5 – Plank With Active Leg Slides
Part The Dos – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Seated Russian Twist, Jumping MB Slams, Standing MB Figure 8’s)
3 – Kettlebell Complex (1 Arm DL (L & R), 2 Arm Swing)
4 – Band Complex (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up/Plank Complex (Mountain Jumpers, Mountain Climbers, Plank Position Push Up)

Monday February 20 - Saturday February 25, 2012

Monday February 20, 2012
“Success depends on your backbone not your wishbone.” – By that famous author, Anonymous…
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Sumo Dead Lift
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – Mountain Jumpers

Tuesday February 21, 2012
“That some achieve great success, is proof to all that others can achieve it as well.” – Abraham Lincoln
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – Lying SL Hip Extension (L & R)
2 – Split Squat Hold & Row – Foam Roll TFL & IT Bands (L & R)
3 – Jumping Squats – ½ Kneeling 90/90 EQI Stretch (L & R)
4 – Seated “V” Press – Gallows Band Lat & Pec Stretch
5 – KB Swings – Bird Dog Hold (L & R)

Wednesday February 22, 2012
“Success comes in cans; failure in cant’s” – Anonymous
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 manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
1:00 each exercise x 2
1. – Reverse Lunge & Side-2-Side Rope Slams + Burpees
2. – Gallows Starters Sprints + Gallows SL Squat Hops (L & R)
3. – DB Cleans (R & L) + Walking Renegade Row
4. – KB Swing + Band Tug-of-War w/Squat Sequence
1:00 rest between

Thursday February 23, 2012
“True leadership lies in guiding others to success. In ensuring that everyone is performing at their best, doing the work they are pledged to do and doing it well.” – Bill Owens
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
SL Band Press
Band Resisted Jumping Jacks
Gallows Row
Standing Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch

Friday February 24, 2012
“Some people dream of success while others wake up and work hard at it.” – Anonymous
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
3 Push-ups & 180 Degree Rotation
“T” Stance DB Row
Curtsy Lunge w/MB

Saturday February 25, 2012
“During the Samuel Johnson days they had big men enjoying small talk; today we have small men enjoying big talk” – Fred Allen
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 – Band Pull-Through
4 – Seated Side-2-Side Press
5 – Shoulders Elevated, DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up

Monday February 13 - Saturday February 18, 2012

Monday February 13, 2012
“Thanks are justly due for boons unbought.” – Ovid
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Pushups (4 sec pause at bottom)
Squat & 1 Arm Band Row
Burpee w/ Atomic Plank
KB Swing

Tuesday February 14, 2012
“We are each of us angels with only one wing, and we can only fly by embracing one another.” –Lucretius
A - Warm-up
B - Continuous 30 Second Movement Ladders
Siff Squats
Side Plank
Prone Cobra
2 Stage Push-up Hold
1 Leg Dead-lift
Snails
Run in place
Squat Hold

Wednesday February 15, 2012
"All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act their dream with open eyes, to make it possible." – Lawrence of Arabia (1888-1935)
A – Warm Up
B – Spartacus Cardio
60 secs work, 15 secs rest X 10 exercise set. Perform 3 rounds.
1 – Gallows Dip Position Knee Raise
2 – KB Swing
3 – 4 Stage Push Up Hold (Low, High Wide Grip Hold, 1/2 Narrow Grip, High Wide Grip SL Hold)
4 – KB Squat & High Pull
5 – Gallows Rows
6 – Gallows Ab Rollout
7 – 1 Arm KB Swing
8 – Skater Jump w/ Hop
9 – Crashing Waves
10 – Slalom Jumps

Thursday February 16, 2012
"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 - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Side-2-Side Step & Swing
3 – Reverse Lunge & Slam Ball
4 – Gallows Slide Ham Curl
5 – Strongman Crunch

Friday February 17, 2012
"I believe in Christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." – C.S. Lewis
A - Dynamic Warmup & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Spiderman Pushups
A2 – Bird Dog Plank Hold

B1 – DB Bulgarian Split Squat & Press
B2 – Elevated SL Hip Extension Hold

C1 – KB Windmill
C2 – Swimmers Plank

2 Minute Finisher!!! (Snails & Bear Crawls)

Saturday February 18, 2012
“Freedom has its life in the hearts, the actions, the spirit of men and so it must be daily earned and refreshed - else like a flower cut from its life-giving roots, it will wither and die.” – Dwight D. Eisenhower
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 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Long Plank Hold
5 – MB Lateral Lunge & Reach
6 – Plank Position Push Ups

Monday February 6 - Saturday February 11, 2012

Monday February 6, 2012
“I contend that for a nation to try to tax itself into prosperity is like a man standing in a bucket and trying to lift himself up by the handle.” – Winston Churchill
A - Warm Up
B - Tempo Intervals - Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – SL Band Resisted Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Balance Hold w/ MB Toss
4 – SL Balance Hold w/ MB Toss
5 – Gallows Row Hold

Tuesday February 7, 2012
“A choice between two good things is the hardest choice there is.” - Dorn of Islandia
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Jumping Slams, Jumping Jack Slams, Reverse Lunge Slams)
2 – Bodyweight Complex (Jumping Squats, Squats, Squat Hold)
3 – Kettlebell Complex (1 Arm DL L & R, 2 Arm Swing)
4 – Band Complex (Band OH Press, Band Squats, Band Hammer Curls)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L&R)

Wednesday February 8, 2012
"You have to go into the jungle, find the lion, and spit in his face...then shoot him. You guys are not good enough to win on talent alone...you have to want it." – Herbie Brooks- coach of the 1980 U.S. Olympic Hockey Team
A - Warm Up
B - Cardio Blast Wednesday
KB Walk & Touch X 3 Trips
Begin at one end of the "track", hold the KB at arm's length between the thighs, take a step and touch the ground with the KB, stand back up, then touch the ground. Continue in this fashion until you walk the length of the track. Walk to the other end while your partner performs their walk.
Main Program
1:00 each exercise x 2
1. – Seated Side-2-Side Rope Slams + Skater Hops
2. – Wide Stance Shoulder-2-Shoulder Press + Broad Jump Burpee
3. – Gallows Row & Gallows Mountain Climbers
4. – KB Swing & Band Tug-of-War w/Squat Sequence
1:00 rest between

Thursday February 9, 2012
"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve." – Anonymous
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Reverse Lunge & Band Row
2 – Corkscrew Pushup
3 – Jumping MB Slam
4 – SL Hip Hinge w/DB or KB
5 – Alternating 3 Point Plank

Friday February 10, 2012
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." – Emil Zatopek
A - Warm Up
B - Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squats
2 – SL Band Resisted Push Up
3 – Elevated DB Resisted Hip Extension
4 – Split Squat Hold & Band Row

Metabolic Finisher - Speed Punches!

Saturday February 11, 2012
“Don’t wish it was easier…wish you were better.” – Jim Rohn
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Lunge/Step Up Complex x 5 Steps per leg
Gallows Body Saw x 10
Band Hip Hinge Shoulder Work x 12

Finisher - 10 Set Shoulder Burnout