Week #2: Monday July 22 thru Saturday July 27, 2013

Monday July 22, 2013  
“People don't want to accept the fact that their lifestyle may be contributing to their disease. They would rather be victims.” – Lucy Hendricks
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 – Body Saw
3 – Bear Crawl
4 – Hip Hinge w/MB
5 – Reverse Lunge
6 – KB Goblet Squat
C – Finish: 15/15 Mountain Climb & Jump Squats

Tuesday July 23, 2013
“You have to do your own growing no matter how tall your grandfather was.” – Abraham Lincoln
A – Warm Up
B – 45/15 Endurance Intervals
1 – Forward Lunge & 1 Arm DB Hammer Curl
2 – Atomic Push Up & Mountain Jump
3 – Band Resisted Lateral Step w/ Squat
4 – MB Slam
5 – Dead Bug
C – Finish: 3 Step Squat Sequence

Wednesday July 24, 2013
“The swift wind of compromise is a lot more devastating than the sudden jolt of misfortune.” – Chuck Swindoll
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
Band Resisted Bear Crawl
Prowler Sprints
Gallows Row & Hop
Wall Ball
C – Finish: 10/3 Core Stability

Thursday July 25, 2013  
“Let freedom never perish in your hands.” – Joseph Addison
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 – Finish: 15/15 Bag Work & Bear Crawl

Friday July 26, 2013
“Every great achievement is the victory of a flaming heart.” – Ralph Waldo Emerson
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/ 90 Degree Rotation
2 – Burpees to Mountain Climber Progression
Superset Station#3:
1 – Gallows Row (Hard to Easy Progression)
2 – Skater Hops
C – Finish: 20/10 Jump Split Squats & 8 Part Burpee

Saturday July 27, 2013
“All achievement is based first on the strength of our will.” – Tom Terwilliger
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
Ab Slides x 10
Band Pull Through X 10

A NEW 4 Week Training Cycle: Monday July 15 thru Saturday July 20, 2013

Monday July 15, 2013
“We've all heard the expression, “An apple a day keeps the doctor away.” Well, I've got a good question for you: What if it's true? Wouldn't that be easy to do - to eat an apple a day? Here's the problem: It's also easy not to do.” – Jim Rohn
A – Warm Up
B – 40/20 Routine
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Gallows Row
2 – KB Goblet Squat
3 – Pikes
4 – DB Windmill
5 – Jumping MB Toss
C – Finish: 15/15 Mountain Climb & Squat Jumps

Tuesday July 16, 2013
“Failure should be our teacher, not our undertaker. Failure is delay not defeat. It is a temporary detour, not a dead end." – Denis Waitley
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
C – Finish: 8/12 Sprints

Wednesday July 17, 2013
"Today is the tomorrow I was so worried about yesterday." – Anthony Hopkins
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Band Resisted Shuttle Run
Battle Ropes “Beat the Drums” Squats
Gallows 3 Part Squat Jumps
Lateral Band Resisted Bear Crawl
Broad Jump Burpee
C – Finish: 10/3 Core Stability

Thursday July 18, 2013
"There are two rules for success. (1) Never tell everything you know." – Roger Lincoln
A - Warm Up
B – Ah Tuesday…The 2^nd Greatest Day of the Week!
40 – 20 Protocol X 4 Rounds
Mountain Jumper to Climber
Split Squat Hold & Row
Renegade Push Up & Row
Parrallets Full Dip to ½ Dips
Side-2-Side MB Slam
C – Finish: 15/15 Bag Work & Burpee

Friday July 19, 2013
"The desire of the man is for the woman, but the desire of the woman is for the desire of the man." - Madame Germaine de Stael
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 Standing Press
2B – ½ Kneeling Band Speed Chest Press

3A – Gallows Row
3B – Squat Jumps
C – Finish: 15/15 Bear Crawl & Skater Hops

Saturday July 20, 2013
"Courage is not the absence of fear, but rather the judgment that something else is more important than fear." – Ambrose Redmoon
A - Dynamic Warm-up & Hip Mobility
B – A.B.S. (Abs, Butt & Shoulders)
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.
1A – Pushup
1B – Dead Bug Hold

2A – KB Swing
2B – SL Hip Extension Hold

3A – Shoulders Elevated SL Hip Extension
3B – T-Push Up Hold

C – Finish: Speed Punch & Jumping Jacks

Week #4 - Monday July 8 thru Saturday July 13, 2013

Monday July 8, 2013
“If you wish to find, you must search. Rarely does a good idea interrupt you.” – Jim Rohn
A – Warm Up
B – 40/20 Routine
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Side-2-Side Gallows Row
2 – Band Squat & Press
3 – Ab Slides
4 – KB Swings
5 – Jumping MB Slams
C – Finish: 15/15 Bear Crawl & Skaters Hop

Tuesday July 9, 2013
"No snowflake in the avalanche ever feels responsible." – Stanislaw Lec
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Squat Jumps
2 – Spiderman Push Up
3 – DB RDL
4 – Alternating Reverse Lunge + MB Chop Variation
C – Finish: 15/15 Mountain Climb & Bag Work

Wednesday July 10, 2013
“When you let others create your world for you, they will always create it too small.” – Edwin Louis Cole
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Plank Hold w/ Active Leg Slides
Reverse Lunge w/ Palloff Hold
Gallows Split Squat Jumps
MB Toss & Chase
Band Resisted Mountain Jumps to Push Ups
C – Finish: 10/3 Core Stability

Thursday July 11, 2013
"In playing ball, and in life, a person occasionally gets the opportunity to do something great. When that time comes, only two things matter: being prepared to seize the moment and having the courage to take your best swing." – Hank Aaron
A – Warm-up
B – 30 Second Complexes
1 – Body Saw
2 – Slide Ham Curls
3 – Side to Side Push-ups
4 – MB Slam & Jump
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 20/10 Burpee & Drop Squats

Friday July 12, 2013
“Every man has three men to deal with: the man he thinks others see, the man he thinks he is and the man he really is.” – Dr Edwin Louis Cole
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 Bulgarian Squat
2 – Mountain Climber/Hands Over The Line Combo
Superset Station#2:
1 – Pikes
2 – Bag Work
Superset Station#3:
1 – 1 Arm DB Row
2 – Ladder Work & Sprint
C – Finish: 8/12 Burpee

Saturday July 13, 2013
"A man who does not read good books has no advantage over the man who can't." – Mark Twain
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 – Plank & Band Row R
2 –Plank & Band Row L
3 – Hips Elevated Heel Walks
4 – ½ Kneeling S-2-S DB Press
5 – Lateral Lunge & MB Reach
6 – Scap Push Up

Week #3: Monday July 1 through Friday July 5, 2013

Monday July 1, 2013
“When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.” – Herophiles
A – Warm Up
B – Monday Morning Mindfulness
40 seconds of work, 20 seconds of rest X 5 exercises for 4 “rounds”.
1 – Gallows 1 ½ Row
2 – KB Goblet Squat Hold & Pulse
3 – Push Up & Reach
4 – DB Hip Hinge w/ Shrug Finish
5 – MB Slam & High Toss
C – Finish: 20/10 SL Burpee & Bag Work

Tuesday July 2, 2013
“If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all.” – Joey Adams
A - Warm-up
B – 45 – 15 Training
45 seconds of work, 15 seconds of rest X 4 rounds
1 – KB Swing
2 – Push-up & Pike Combo
3 – ½ Kneeling 1 Arm Press
4 – Band Squat & Row
5 – Rock The Boat
C – Finish: 15/15 Mountain Climb & MB Slam

Wednesday July 3, 2013
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. Allinear
A - Warm Up & Hip Mobility
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Prowler Sprints
Band Resisted, Dancing Punches
Battle Ropes Lateral Shuffle & Drum Beat
DB Speed Squat & Alternate Press
Lateral Lunge & MB Slams
C – Finish: 10/3 Core Stability Work

Thursday July 4, 2013
“Arbitrary power is most easily established on the ruins of liberty abused to licentiousness.” – George Washington
 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. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Friday July 5, 2013
“A critic is a legless man who teaches running.” – Channing Pollock
A) Warm-up Well
B) Bodyweight "500" Routine
Perform 50 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (25 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (25 L & R)
7) Walking Lunges (50 L & R)
8) Bench Dips (Keep your back next to the bench, like in the video)
9) Squat Jumps
10) Hip/Thigh Extension on toes (25 L & R)