Week #1 of Session #2 - Monday January 28 - Saturday February 2, 2013

Monday January 28, 2013
"What lies behind us and what lies before us are tiny matters compared to what lies within us." – Ralph Waldo Emerson
A – Warm Up
B – 30/30 Strength Training Intervals
30 secs of work, 30 secs of rest. 5 exercises X 4 "rounds" = 20 minutes.
1 – Gallows Row
2 – Push Up
3 – KB Swing
4 – MB Slams
5 – DB Squat & Press
C – Cardio Finish: 15/15 Bag Work & Mountain Jump

Tuesday January 29, 2013
“Neil Armstrong once said, "You only have to solve two problems when going to the moon: first, how to get there; and second, how to get back. The key is don't leave until you have solved both problems." – Jim Rohn
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 Squat & OH Press
2 – Ladder Skips, Sprints & Hops
Superset Station#2:
1 – Hip Extension Walk Outs
2 – Crashing Waves Sequence
Superset Station#3:
1 – Lunge Stance 1 Arm Band Row
2 – Skater Hops/Mountain Climber Combo

Wednesday January 30, 2013
"A nation which can prefer disgrace to danger is prepared for a master, and deserves one." – Alexander Hamilton
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 – Band Resisted Sprints
3 – Jumping MB Slam
4 – Walking KB Swing
5 – Burpee/Atomic Plank Combo
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 – S-2-S Gallows Rows
2 – Resisted Bear Crawl
3 – Reverse Lunge & MB Slam
4 – Band Resisted KB Swing
5 – Kneeling Ropes Waves

Thursday January 31, 2013
"Reduce your plan to writing... The moment you complete this, you will have definitely given concrete form to the intangible desire." – Napoleon Hill
A - Dynamic Warm Up & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo DB Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Hinge Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Side Plank Reach & Rotate (fast return, 3 seconds rotate)
4) Tempo Gallows Rows (back fast, 3 second pull)
C – Cardio Finish: 8/12 Burpees & Speed Punches

Friday February 1, 2013
"Too low they build who build beneath the stars." – Edward Young
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Gallows Push Up/Pikes
2 – Battle Ropes Jumping Jack Waves
3 – KB/DB Threaded Lunges
4 – KB/DB 1 Arm Floor Press
5 – Slide Ham Curls
C – Cardio Finish: 20/10 Wall Sprints & Bear Crawl

Saturday February 2, 2013
"No one knows what he can do until he tries." – Publilius Syrus
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 Steps per leg
Gallows Ab Slides x 15
Plank Position Push Ups x 12

Week #4 - Monday January 21 - Saturday January 26, 2013

Monday January 21, 2013
“No man in the world has more courage than the man who can stop after eating one peanut.” – Channing Pollock
A – Warm Up
B – 15/15 X8 Intervals Protocol
1 – Push Ups
2 – Gallows Rows
3 – Goblet Squats
4 – 3 Point Plank Hold
C – Cardio Finish: 20/10 Ball Slams & Bear Crawls

Tuesday January 22, 2013
"The ladder of success is best climbed by stepping on the rungs of opportunity." – Ayn Rand
A - Warm Up
B – Just Gotta Love Tuesday
50 – 10 Protocol X 4 Rounds
Ab Slides
Forward Lunge & Band Press
Gallows O/H Squats
Dip Bars Push Ups & Dips
Hip Extension Band Rows
C – Finish: 15/15 Jumping Jacks & Crab Crawl

Wednesday January 23, 2012
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” – Edward B. Butler
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (34 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 Hop, Back Pedal Return
4 – Sprint in Place
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Skip Out & In
9 – Bear Crawl
10 – Split Jump

Thursday January 24, 2013
"When you hang out with the ordinary you lose your desire to be exceptional" – Sheryl Brady
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat w/ 4 Sec Hold & Press
Push Ups w/4 Second Pause
Split Squat Position Hold & Row
Slide Ham Curls
Long Plank Hold
C – Cardio Finish: 20/10 Jump Rope & Mountain Climb

Friday January 25, 2013
"A man as a general rule, owes very little to what he is born with – a man is what he makes of himself" – Alexander Graham Bell
A - Warm-up and Hip Mobility
B – 15/15 Tabata Training
Spiderman Push Up/Hands O/H Squats
Band Tug-of-War/Mountain Climbers
DB Seated S-2-S Press/Lying Heel Raises
KB Swing/KB Hip Hinge
C – Cardio Finish: 8/12 Burpees & Squat Jumps

Saturday January 26, 2013
"The only thing worse than being blind is having sight but no vision." – Helen Keller
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
Alternating MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops (15, 30, 45, 60)
Rock the Boats (60, 45, 30, 15)
DB Sumo Deadlift & Upright Row

Week #3 - Monday January 14 thru Friday January 18, 2013

Monday January 14, 2013
"People with goals succeed because they know where they are going... It's as simple as that." – Earl Nightingale
A – Warm Up
B – 30/30 Circuit X 4
1 – KB Swing
2 – Push Up
3 – SL Hip Hinge w/DB’s
4 – Body Saw
5 – Gallows Row
C – Cardio Finish: 15/15 Bag Work & Burpee

Tuesday January 15, 2013
"You can't hit a target you cannot see, and you cannot see a target you do not have." – Zig Ziglar
A - Dynamic Warm-up and Hip Mobility
B – 40/40 – 20/20 Training
40 seconds of strength work, followed by 40 seconds of rest, then 20 seconds of cardio, followed by 20 seconds of rest. 5 exercises X 3 “rounds”.
DB Squat & Press & Mountain Climb
Push Ups w/4 Second Pause & Burpees
Split Squat Hold & Row & Skaters Hop
Slide Ham Curls & Jumping Squats
Offset Gallows Row & Wall Sprints

Wednesday January 16, 2013
"Men do not succeed in business or in life, no matter how intelligent they may be, no matter how sharply their aptitudes are defined, no matter how brilliantly they may be educated unless they are oriented toward the proper goals and have the drive or motivating force to succeed. One has to want something mighty hard and keep on wanting things all his life. . . ." – Wallace H. Wulfeck
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
Push Up Plank w/ Active Leg AB/ADduction Hops
Crashing Waves to Beat-the-Drums
Gallows Sprints
SL Hopping Bulgarian Squats
Band Tug of War

Thursday January 17, 2013
"In the long run men hit only what they aim at." – Henry David Thoreau
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Forward Lunge & Band Chest Press
Band Resisted Lateral Walk
Gallows Low Row
Standing DB Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch
C –Cardio Finish: 15/15 Jumping Ball Slams & Bear Crawls

Friday January 18, 2013
"When a man does not know what harbor he is making for, no wind is the right wind." – Lucius Anneus Seneca
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 (Side-2-Side, Crashing Waves, Jumping Jacks)
2 – Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Incline Press R & L, Hammer Curls)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
 C – Finisher: (15/15 Ground & Sky Squats & Skater Hops)

Week #2 - Monday January 7 thru Saturday January 12, 2013

Monday January 7, 2013
“Create a definite plan for carrying out your desire and begin at once, whether you’re ready or not, to put this plan into action.” – Napoleon Hill
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
MB Lunge & Lateral Reach
SL Dead-lift w/ DB
Band Resisted Hip Walk
Strongman Crunch
Spiderman Pushup
KB Swing
C – Cardio Finish: 15/15 Speed Punches

Tuesday January 8, 2013
“If your only goal is to become rich, you will never achieve it.” – John Rockefeller
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 – Bird Dog Plank Hold

B1 – 1 Arm DB Squat & Press
B2 – SL Hip Extension Hold

C1 – Knee Friendly Lunge w/MB
C2 – Side Plank

Wednesday January 9, 2013
“Efforts and courage are not enough without purpose and direction.” – John F. Kennedy
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up, Pike & Body Saw Combo (2 of each)
Gallows Jumping Split Squats
Band Squat & Row
Jump Rope

Thursday January 10, 2013
“The key to life is to become skillful enough to be able to do rewarding things.” – Jim Rohn
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 – Close Stance Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Balance Hold w/ Hands O/H Waves
4 – ½ Kneeling Pallof Press Hold
5 – Gallows Row Hold
C – Cardio Finish: 8/12 Sprints

Friday January 11, 2013
"This one step - choosing a goal and sticking to it - changes everything." – Scott Reed
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Table Top Hold
2 – SL Hip Hinge w/Rotation
3 – Triceps Push Up
4 – SL Figure 4 Hip Extension
5 – Corkscrew Push Up
6 – Skater Hops
7 – Hands Over the Line
8 – Mountain Jumpers
C – Cardio Finish: 20/10 MB Slams & Wall Sprints

Saturday January 12, 2013
"Every man is a diary in which he writes one story while intending to write another. His humblest moment is when he compares the two." – Hugh B. Brown
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
Curtsy Lunge From Deficit (Right Side)
Seated Side-2-Side Press
Gallows Push-Up Position Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
Band Resisted Wide Grip Upright Row
Pikes

Happy New Year! Monday December 31, 2012 to Friday January 4, 2013

Monday December 31, 2012
“I believe you should live each day as if it is your last, which is why I don't have any clean laundry, because, come on, who wants to wash clothes on the last day of their life?” – Unknown
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Gallows Row
MB Slams
KB Swing
C – Cardio Finish: 15/15 Mountain Climber & Speed Punches

Tuesday January 1, 2013
“It isn’t what you do between Christmas and the New Year that spoils your health and fitness goals so much as what you do between the New Year and Christmas.” – Me
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Plank Position Reach & Row
MB O/H Bulgarian Squats
SL Hip Hinge
Rock The Boat
C – Cardio Finish: 20/10 Wall Sprints & Bear Crawl

Wednesday January 2, 2013
“To solve any problem, there are three questions to ask yourself: First, what could I do? Second, what could I read? And third, whom could I ask?” – Jim Rohn
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Push Up Plank w/ Active Leg Slides
½ Squat Band Speed Presses
Gallows Squat Jumps
Dip Bars Front-2-Backs
Resisted Bear Crawl
C – Core Stability Finish: 10/3 X 6, 5 exercise circuit

Thursday January 3, 2013
“Success equals goals; all else is commentary.” – Brian Tracy
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Prisoner Squat
B – Side Plank Cross-body Arcing Press
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Gallows Row
D2 – Gallows Plank Stability Hold
C – Cardio Finish: 15/15 Jumping Jacks & Crab Crawl

Friday January 4, 2013
"When you can, always advise people to do what you see they really want to do . . . . Doing what they want to do, they may succeed; doing what they don't want to do, they won't." – James Gould Cozzens
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 Goblet Squat
2 – Skater Hops/Hands Over The Line Combo
Superset Station#2:
1 – Band Dead Lift w/ 4 sec hold
2 – Burpee/Wall Sprints Combo
Superset Station#3:
1 – Renegade Push Up & Row
2 – MB Toss & Chase