Week #2 - Monday September 3 thru Saturday September 8, 2012

Monday September 3, 2012
“What may be done at any time will be done at no time.” – Scottish Proverb
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!
Reverse Lunge & 1 Arm DB Press
1 ½ Push Up w/180 Degree Rotation
Gallows Underhand Row
KB Swing
Reaching Planks
C – Finisher

Tuesday September 4, 2012
“How does one become a butterfly? You must want to fly so much that you are willing to give up being a caterpillar.” – Trina Paulus
A - Warm Up
B - Continuous 20 Minute Routine
1 – Dead Bugs X 10
2 – Spiderman Push Ups X 10
3 – Jumping Slam Ball X 10
4 – Bottom to ½ Squats X 10
C – Finisher

Wednesday September 5, 2012
“In times like these it helps to recall there have always been times like these.” – Paul Harvey
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (45 Minute Class)
45 – 15 Routine – 10 Exercise X 3 Rounds. 2 minutes rest between rounds
1 – Lateral Shuffle Left
2 – Lateral Shuffle Right
3 – Forward Lunge & Press (Right Leg)
4 – Forward Lunge & Press (Left Leg)
5 – Lateral Step & Swing – Right
6 – Reverse Lunge Left
7 – Reverse Lunge Right
8 – Lateral Step & Swing – Left  
9 – Stationary Run
10 – Alternating Split Jumps

Thursday September 6, 2012
“Say what you want to say when you have the feeling and the chance. My greatest regrets are the things I did not do, the opportunities missed and the things unsaid.” – Jim Keller
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Split Squat Hold & Row
Slide Ham Curls
KB Sumo Deadlift
C – Finisher

Friday September 7, 2012
“The true measure of an individual is how he treats a person who can do him absolutely no good.” – Ann Landers
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finisher

Saturday September 8, 2012
“Pain is inevitable, but misery is optional. We cannot avoid pain, but we can avoid joy.” – Tim Hansel
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Elevated Curtsy Lunge & Reach
Push Up Plank w/ Active Leg Hops
Band Resisted Upright Row w/Lateral Step

Week #1 of the New Session of Classes - Monday August 27 thru Saturday September 1, 2012

Monday August 27, 2012
“Apathy is the glove into which evil slips its hand.” – Bodie Thoene
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 – ½ Push Up Position Mountain Jumpers

C – 4 Minute Finisher

Tuesday August 28, 2012
“There are two ways to face the future. One way is with apprehension; the other is with anticipation.” – Jim Rohn
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
Knee Friendly Lunge w/MB
Dips
Reverse Lunge & 1 Arm Band Row
DB Squat & Press
KB Swing 
C – 4 Minute Finisher

Wednesday August 29, 2012
"I felt alone out there, like I was on a desert island.  I felt like Gilligan." – Mickey Rivers' response to playing left field for the first time
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Push Up Plank w/ Active Leg AB/ADduction Slides
½ Squat Band Speed Decline Presses
Gallows Squat Jumps
Dip Bars Front-2-Backs
Band Resisted Bear Crawl

Thursday August 30, 2012
“Gratitude is an art of painting an adversity into a lovely picture.” – Kak Sri
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
C2 – Mountain Climber
D1 – Band Resisted Clam Shell
D2 – Prone Cobra 
C – 4 Minute Finisher

Friday August 31, 2012
“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” – Epictetus
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 Loaded Bulgarian Squat
2 – Mountain Climber/Hands Over The Line Combo
Superset Station#2:
1 – Band Dead Lift w/ 4 sec hold
2 – Wall Sprints
Superset Station#3:
1 – Gallows Row w/Hip Extension
2 – MB Toss & Chase 
C – 2 Minute Finisher

Saturday September 1, 2012
“What a miserable thing life is:  you're living in clover, only the clover isn't good enough.” – Bertolt Brecht, Jungle of Cities, 1924
Stacking KB & Bodyweight exercises
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, Squat & High Pull :30 
C – 2 Minute Finisher

Week #4 - Monday August 20 thru Saturday August 25, 2012

Monday August 20, 2012
"The wrong way always seems the more reasonable." – George Moore (1852 - 1933)
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 Push Up Hold
2 – Battle Ropes Side Plank Hold
3 – Weighted SL Balance Hold
4 – MB Squat Hold
5 – Gallows Scap Hold
C – 4 Minute Sprint Finisher

Tuesday August 21, 2012
"It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it." – John Steinbeck
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 – Squat Hold & 1 Arm 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)
C – 4 Minute Cardio Finisher

Wednesday August 22, 2012
"I do not take a single newspaper, nor read one a month, and I feel myself infinitely the happier for it." – Thomas Jefferson
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
30 secs work, 30 secs rest each exercise x 2
1 – Rev & Fwd Lunge w/Rope Slams + Broad Jump Burpees
2 – Band Resisted Sprints + Gallows SL Squat Hops (L & R)
3 – DB Squat Clean & Press (R & L) + DB Sumo DL & Hop
4 – KB Swing + Mountain Climbers w/Push Up
1:00 rest between

Thursday August 23, 2012
"Most plans are just inaccurate predictions." – Ben Bayol
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 Chest Press
Band Resisted Lateral Walk
Gallows Row
Standing KB Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch
C – 4 Minute Cardio Finisher

Friday August 24, 2012
"The soul becomes dyed with the color of its thoughts." – Marcus Aurelius Antonius
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
Lateral Bear Crawls
“T” Stance 1 Arm DB Row
Curtsy Lunge w/MB
C – 4 Minute Sizzling Cardio Finisher

Saturday  August 25, 2012
"How little do they see what really is, who frame their hasty judgment upon that which seems." – Daniel Webster
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 Side Plank Rows (L)
2 – DB High Pulls
3 – 1 Arm Side Plank Rows (R)
4 – Band Resisted Squat w/Knee Abduction
5 – MB Lateral Lunge & O/H Reach
6 – Gallows Scap Rows

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