Week #3 - Monday August13, 2012 thru Saturday August 18, 2012

Monday August 13, 2012
"Happiness does not consist in pastimes and amusements but in virtuous activities." - Aristotle
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – Two Handed DB Swing
2 – Spiderman Push Ups
3 – Bar O/H Squats
4 – Gallows Rows
5 – Body Saw
C – 4 Minute Cardio Finisher

Tuesday August 14, 2012
"If we do not plant knowledge when young, it will give us no shade when we are old." - Lord Chesterfield
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Squat & Press
2 – Renegade Row
3 – KB Swing
4 – Jumping MB Slam
C – Cardio Finisher

Wednesday August 15, 2012
"Reputation is what men and women think of us; character is what God and angels know of us." - Thomas Paine
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 Squats

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

3a – Gallows Skiers Hops
3b – Band Lawn Mower Rows

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

C – Core Stability Challenge

Thursday August 16, 2012
"In the hopes of reaching the moon men fail to see the flowers that blossom at their feet." - Albert Schweitzer
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat 4 Sec Pause & Jump
180 Degree Jump & Slam Ball
KB Goblet Squat
Plank Position Band Reach & Row
1 Arm Gallows Row
C - Strong Cardio Finisher

Friday August 17, 2012
"The man is happiest who lives from day to day and asks no more, garnering the simple goodness of life." – Euripides
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 MB Hip Hinge with Rotation X 10 (5 L&R)

C – 4 Minute Cardio Finisher 

Saturday August 18, 2012
"Who is the happiest of men? He who values the merits of others, and in their pleasure takes joy, even as though 'twere his own." - Johann Wolfgang von Goethe
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)

Week #2 - Monday August 6 thru Saturday August 11, 2012

Monday August 6, 2012
"The quality of a person's life is in direct proportion to their commitment to excellence." – Vince Lombardi
A – Warm Up
B – Bodybuilding Bootcamp…Thunder & Lightning Version
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 – Band Resisted Push Ups
C – 4 Minute Cardio Finisher

Tuesday August 7, 2012
"You were made to soar, to crash to earth, then to rise and soar again" – Alfred Wainwright
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1 – MB Lateral Lunge & Reach
2 – Push Up Plank w/ Reach & Spiderman Moves
3 – Band Squat & Row
C – Cardio Finisher

Wednesday August 8, 2012
"Do today what others will not, so that you may do tomorrow what others cannot." – Author Unknown
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Glute Bridge
Band Resisted, ½ Kneeling Speed Press
Gallows 3 Part Jumps (Split, Split, Squat)
3 Second Pause Power Hops
Broad Jump Burpees

Thursday August 9, 2012
"I am being stalked by death, but he will never take me alive!" – Harry Jarvis
A - Warm-up
B - Continuous 30 Second Movement Ladders  
Reverse Knee Friendly Lunge & Touch
SL Hip Extension Hold
Superman 3 Second Hold Repeats
Offset Grip Triceps Push-ups
SL Cross Body Hip Hinge
Rock-the-Boats
Table Top Hold
Burpees
C – 4 Minute Cardio Finisher

Friday August 10, 2012
"It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power." – Alan Cohen
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB Forward Lunge & Press
Parallet Dips
½ Kneeling 1 Arm Band Reach & Row
Dead Bugs
KB Swing
C – 4 Minute Cardio Finisher

Saturday August 11, 2012
"An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know, you think you know and what you don't." – Me
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 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up
C – Sizzling Cardio Finisher

NEW 4 WEEK SESSION! - Monday July 30 - Saturday August 4, 2012

Monday July 30, 2012
"It's better to wear out than rust out" – Dr. Lawrence Line
A – Warm Up
B – 30/15, 6 Exercise Routine X 4 Rounds
30 seconds work, 15 seconds rest X 6 exercises then 60 secs rest. 4 rounds
1 – Push Ups
2 – Renegade Row
3 – Burpee
4 – Hip Hinge
5 – Reverse Lunge
6 – Squat & Press
C – Optional – 5 Minute Cardio Finisher
D – Cool Down & Stretching

Tuesday July 31, 2012
“Our bodies are our gardens - our wills are our gardeners" – William Shakespeare
A – Warm Up
B – 45/15 Endurance Intervals
1 – 1 Arm DB Forward Lunge & Hammer Curl
2 – Atomic Push Up & Plank Burpee
3 – Band Resisted Lateral Step & Squat
4 – MB SL Anterior Reach
5 – Body Saw
C – Optional – 5 Minute Cardio Finisher
D – Cool Down & Stretching

Wednesday August 1, 2012
"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all." – Dale Carnegie
A – Warm Up
B – I am Spartacus…
Step 1 – Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again. Rest again for 2 minutes, then go to Step 2.
1 – Rear Foot Elevated Split Squat Jumps
2 – Split Stance Band Reach & Row
3 – Jumping MB Slam
4 – KB Swing
5 – DB Loaded "Monkey Hops"
Step 2 - Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again and then you’re done!
1 – Gallows Rows
2 – Split Stance Band Chest Press
3 – Reverse Lunge & MB Slam
4 – KB Sumo DL
5 – Kneeling Ropes Waves
C – Cool Down & Stretching

Thursday August 2, 2012
"We judge others by what we feel capable of doing, while others judge us by what we have already done."  - Longfellow
A - Warm-up
B - 20 - 10 training
20 seconds of work, 10 seconds of rest X 8 rounds
1. – 1-Arm KB Swings
2a. – Push – Band-Resisted Push-up
2b. – Pull – See-Saw Bent Over Rows
3. – DB Split Squat Hold & Alternating Press
4. – Twisting Mountain Jumpers
C – Optional – 5 Minute Cardio Finisher
D – Cool Down & Stretching

Friday August 3, 2012
"The world consists largely of weak men made and kept free by better men than themselves" – John Stuart Mill, 1865
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrically Loaded Suitcase Step Up
2 – Running in Place Jump Rope
Superset Station#2:
1 – Push-up w/ 180 Degree Rotation
2 – Burpees to Mountain Climber Progression
Superset Station#3:
1 – Gallows Row (Hard to Easy Progression)
2 – Skater Hops
C – Optional – 5 Minute Cardio Finisher
D – Cool Down & Stretching

Saturday August 4, 2012
"If you can't fly, then run. If you can't run, then walk. If you can't walk, then crawl. But whatever you do, keep moving." - Martin Luther King, Jr.
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 - 5 Steps per leg
Bodysaw x 10
Band Resisted Hip Hinge & Lateral Raise
C – Optional – 5 Minute Cardio Finisher
D – Cool Down & Stretching

Monday July 23 through Friday July 27, 2012

Monday July 23, 2012
“Without effort, you cannot be prosperous. Though the land be good, you cannot have an abundant crop without cultivation.” – Plato
A – Warm Up
B – 15 Second Succession Complexes
15 secs work on each of six exercise then 60 secs rest X 8 rounds
1 – Side Plank Reach & Rotate – L
2 – Side Plank reach & Rotate – R
3 – Spiderman Push Up
4 – Burpee
5 – Reverse Lunge – L
6 – Reverse Lunge – R

Tuesday July 24, 2012
“If you don't read the newspaper you are uninformed, if you do read the newspaper you are misinformed.” – Mark Twain
A - Warm Up
B – Ah Tuesday…The 2^nd Greatest Day of the Week!
50 – 10 Protocol X 4 Rounds
Mountain Jumper to Climber Series
Full Squat to ½ Squat Band Press
½ Row to Full Row on Gallows
Cuplets Full Dip to ½ Dips
Jumping Slam to Slam w/ MB

Wednesday July 25, 2012
"Before the beginning of great brilliance, there must be chaos. Before a brilliant person begins something great, they must look foolish to the crowd." – I Ching
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Band Resisted Bear Crawl
Battle Ropes “Beat the Drums” Squats
Gallows 3 Part Squat Jumps
Wall Sprints
Broad Jump Burpee

Thursday July 26, 2012
"He who has no time for his health today will have no health for his tomorrow." – Unknown
A – Warm Up
B – Thunder & Lightning
30 secs of strength training, 30 secs rest then 15 secs of power training X 3 stations.
1A – KB Goblet Squat
1B – KB Sumo Dead-lift Jumps

2A – DB 2 Arm Standing Press
2B – Kneeling Band Speed Chest Press

3A – Gallows Row
3B – Jumping MB Slams

Friday July 27, 2012
"You are all Champions in your own way. That doesn't mean you have to be number 1 or be the best. Just do your best. If you aren't first, then make those people ahead of you break records by pushing them with your personal best. Consider for a moment what we achieve from athletics - the sheer fun of competing - the building of a healthy and alert mind and body - stamina, courage, perseverance, dedication, commitment, selflessness and most importantly, the will to excel." – Author Unknown
A - Dynamic Warm-up & 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 – Pushups
A2 – Long Plank Hold

B1 – KB Swing
B2 – SL Hip Extension Hold

C1 – Jumping Split Squats
C2 – Long Side Plank Hold

Monday July 16 - Saturday July 21, 2012

Monday July 16, 2012
“Do not argue with an idiot. He will drag you down to his level and
beat you with experience.” – Me
A – Warm Up
B – 40/20 Routine
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Gallows Row
2 – Band Squat & Press
3 – Rock The Boats
4 – KB Windmill
5 – Jumping MB Slams

Tuesday July 17, 2012
“If you think nobody cares, try missing a couple of payments.” – Anon
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 July 18, 2012
“Nothing is fool-proof to a sufficiently talented fool.” – Anon
A – Warm Up
B – Continuous 2 Minute Cardio/Active Recovery Circuit
Cardio Complexes
1 – Roadkill DB Complex X5 (Split Snatch, Snatch Squat, Hip Hinge, Sumo Deadlift)
2 – Battle Ropes Complex X 30 sec (Jumping Waves, Lunging Waves, S-2-S Waves, Jumping Jacks)
3 – Band Complex X 10 (Lawn Mower Row, Push Up, Forward Lunge & Chest Press, Squat & Press)
4 – KB Complex X 15 (1 Arm Swings, 2 Arm Swings, S-2-S Swings)
5 – MB Complex X10 (Reverse Lunge & Slam, Woodchop, Forward Lunge, Toss & Chase)

Thursday July 19, 2012
A famous Playwright sent Churchill two tickets to opening night saying, "Bring a friend,... if you have one." Churchill sent regrets saying, "Can't make opening night, I can come the 2nd night,... if there is one."
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Figure 4 Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees

Friday July 20, 2012
“Gratitude is an art of painting an adversity into a lovely picture.” – Kak Sri
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Squat w/ Reach to Row
Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
SLDL w/ KB

Saturday July 21, 2012
“Patience is something admired in the driver behind you, but not in the one ahead of you.” – Me
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 Pull R
2 – Side Plank & Band Pull L
3 – Body Saw
4 – Seated 1 Arm DB Press
5 – KB Hip Hinge & Shrug
6 – “I Dream of Genie” Push Up