Week #4 - Monday August 5 - Saturday August 10, 2013

Monday August 5, 2013
"From now on, ending a sentence with a preposition is something up with which I will not put." - Sir Winston Churchill 
A - Warm Up
B - 45/15 Unilateral Training
1 - Clam Shell w/ Hip Extension
2 - DB O/H 1/2 Kneel & Rise
3 - 1 Arm KB Swing
4 - 1 Arm Squat & Row
5 - 1/2 Dead Bug
C - Finish: 15/15 Bear Crawl & Squat Jumps

Tuesday August 6, 2013
"Nearly all men can stand adversity, but if you want to test a man's character, give him power." - Abraham Lincoln
A - Warm Up
B - Tuesday Tribulation...
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Sprint & Shuffle
2 – Renegade Row
3 – KB Swing
4 – Jumping MB Slam
C – Finish: 15/15 Bag Work & Burpee

Wednesday August 7, 2013
"Adversity is the touchstone of friendship." - French Proverb
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 Slams w/ Ropes
2b – Burpee

3a – Gallows Split Squat Hops
3b – Jumping Jacks

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

C – Core Stability Challenge

Thursday August 8, 2013
"In prosperity our friends know us; in adversity we know our friends." - John Churton Collins
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 - Finish: 20/10 Twisting Mountain Jumps & Skaters Hop

Friday August 9, 2013
"Adversity causes some men to break; others to break records." - William Arthur Ward
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB Forward Lunge & Press
Parallet Holds
½ Kneeling 1 Arm Band Reach & Row
Dead Bugs
KB Swing
C – Finish: 15/15 Lateral Bear Crawl & Lateral Shuffle

Saturday August 10, 2013
"The body is an instrument, the mind its function, the witness and reward of its operation." - George Santayana
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 Row - R
2 – Side Plank & Band Row - L
3 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up

Week #3 - Monday July 29 thru Saturday August 3, 2013

Monday July 29, 2013
“It is impossible to defeat an ignorant man in an argument” – W.G. McAdoo
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Swing
2 – Spiderman Push Ups
3 – DB ½ Kneel & Rise
4 – Gallows Rows
5 – Turkish Get Up Starts
C – Finish: 15/15 Bear Crawl & Burpee

Tuesday July 30, 2013
“Every young man thinks himself wise enough, just as every drunk man thinks himself sober enough.” – Philip Stanhope
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band 1 Arm Squat & Row
2 – Body Saw to Pike
3 – SL Hinge w/KB
4 – Jump MB Slam
C – Cardio Finish: 15/15 Bag Work & Jump Squats

Wednesday July 31, 2013
“Remember to always be yourself. Unless you suck.” – Josh Whedon
A – Warm Up
B – The Thrill of a Cardio Wednesday...
20/10 Tabata protocol. 20 secs work, 10 secs rest X 8 rounds then 1 minute rest.
1a – Mountain Climber
1b – Speed Squats

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

3 – Prowler Sprints

4a – Wall Ball
4b – Wall Sprints

C – 10/3 Core Stability Challenge

Thursday August 1, 2013
“The swift wind of compromise is a lot more devastating than the sudden jolt of misfortune.” – Chuck Swindoll
A – Warm-up
B – 45/15 Endurance Intervals X 4 rounds
1 – Split Squat 4 Sec Pause & Jump
2 – Behind Back MB Slam
3 – KB Offset Goblet Squat
4 – Plank Position Band Reach & Row
5 – Gallows Row
C – Finish: 15/15 Twisting Mountain Jumps & Speed Punch

Friday August 2, 2013
“If I've got correct goals, and if I keep pursuing them the best way I know how, everything falls into line. If I do the right thing right, I'm going to succeed.” – Dan Dierdorf
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 – Finish: 15/15 Mountain Climb & Tuck Jumps

Saturday August 3, 2013
“If you raise your children to feel that they can accomplish any goal or task they decide upon, you will have succeeded as a parent and you will have given your children the greatest of all blessings.” – Brian Tracy
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Part The Uno – 10 – 3 Core Crazies…
1 – Clam Shell w/Hip Extension (R)
2 – Clam Shell w/Hip Extension (L)
3 – Band Resisted SL Hip Extension Hold (R)
4 – Band Resisted SL Hip Extension Hold (L)
5 – Twisting Mountain 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 (1/2 Kneel Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Wood Chop – L, Wood Chop – R, Figure 8)
3 – Band Complex 1 (Forward Lunge, Reverse Lunge, Squat)
4 – Band Complex 2 (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up/Plank Complex (Mountain Jump, Mountain Climb, Scap Push Up)

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