Week #4 Of This Current Session - Monday September 26 - Friday September 30, 2011

Monday September 26, 2011
“The older you get, the tougher it is to lose weight because, by then, your body and your fat are really good friends.” – Me
A - Dynamic Warm Up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
Reverse Lunge & Alt Press
Push Up w/ 4 Second Hold
Kneeling Band “Tug-O-War”
Body Saw

Tuesday September 27, 2011
“Until I was thirteen, I thought my name was “shut up.” – Joe Namath
A – Warm Up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – DB Goblet Squats
2 – Burpee/Sprint Combo
Superset Station#2:
1 – 180 Degree Rotating Push-ups
2 – Rock The Boats/Mountain Jumpers :)
Superset Station#3:
1 – Band Resisted 1 Foot Elevated Hip Extensions
2 – Bear Crawl & Crab Crawl

Thursday September 29, 2011 (Happy Birthday to my Dad – 74 Today!)
“Don't go around saying the world owes you a living. The world owes you nothing. It was here first.” – Mark Twain
A – Warm-up
B – 30 Second Complexes
1 – Reaching Planks
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – Side Plank, Rotate & Reach - Left Side
6 – Side Plank, Rotate & Reach - Right Side

Friday September 30, 2011
"The road to Easy Street goes through the sewer." – John Madden
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 – Side-to-Side MB Slams
A2 – Bird Dog Plank Hold

B1 – Bulgarian Squat
B2 – SL Elevated ¾ Push Up Hold

C1 – SL DB Hip Hinge
C2 – T-Push-Up Hold

Final 2 Minutes – Finisher!

Week #3 of This Session - Monday September 19 - Friday September 23, 2011

Monday September 19, 2011
“Advice should always be consumed between two thick slices of doubt.” – Walt Schmidt
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
1 Leg Elevated Split Squat Jumps
Jump Slam Ball
KB or DB 1 Arm Squat & Press
Push-up Plank Alphabet Slides
Band Pull Aparts

Tuesday September 20, 2011
“Too many people overvalue what they are not, and undervalue what they are.” – Malcolm Forbes
A – Warmup
B - 10-20-30 Ladder Intervals and the Push-up Challenge
Perform 10-20-30 ladder intervals with a 1:1 work to rest ratio twice. Then perform a push-up variation for 60 seconds followed by a 60-second rest and transition.

A1) 10-20-30 Ladders#1 with KB Swings
A2) P/U Challenge#1: Uchi Mata Push-up

B1) 10-20-30 Ladders#2 with SL Box Jumps
B2) P/U Challenge#2: Leg Kick Push-up

C1) 10-20-30 Ladders#3 with Wind Mills
C2) P/U Challenge#3: Alt. Grip SL Push-up

Thursday September 22, 2011
“Once the game is over, the king and the pawn go back into the same box.” – Italian Proverb
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Split Squat (fast drop into squat, 3 seconds up)
2) Tempo Band Resisted Hip Ext (3 sec up, fast down)
3) Tempo Push-up (fast down, 3 seconds push)
4) Tempo Ab Slide (1 sec forward, 3 sec back)

Friday September 23, 2011
“You know you are getting old when everything either dries up completely or leaks continually.” – Me
A – Warm Up
B – 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1 – 10 KB Swings, 5 Goblet Position Reverse Lunge & Step Ups per leg & 5 Spiderman Push Ups per side
or
2 – 10 Dumbbell Reverse Lunge & Curl then 10 Renegade Rows & 10 Atomic Planks w/Push-up

Week #2 - Monday September 12 - Friday September 16, 2011

Monday September 12, 2011
"Above all, train hard, eat light, and avoid TV and people with negative attitudes." - Scott Tinley
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Tube Row Combo

B1 – Jumping Slam Ball
B2 – KB Swing

C1 – Forward Lunge & Hammer Curl (L & R)
C2 –Mountain Jumpers

D1 – Band Resisted Train Track Walk
D2 – Superman’s

Tuesday September 13, 2011
"Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic." - Tim Noakes
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 & 45 Degree Press
2 – Fast Feet & Lateral Hand Walk in Ladder
Superset Station#2:
1 – 1 & ½ Row
2 – 1 Burpee & 5 Jumping Jack Combo
Superset Station#3:
1 – MB Toss & Sprint
2 – 7 Skater Hops & 4 Forward Lunges (2 L & R)

Thursday September 15, 2011
"Beware of the chair!" – Unknown
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
MB Forward Lunge & Lateral Reach
SL Hip Hinge w/ DB or KB
SL Hip Extension
Strongman Crunch
Atomic Plank & Push-up
Broad Jump / Burpee Combo

Friday September 16, 2011
"When you're afraid of failure you're more likely to do it." - Gordy Ainsleigh
A – Warm-up
B – 10, 20, 30 Ladders
1 – Band Resisted Mountain Climbers
2 – Bulgarian Squat – Right Leg
3 – Bulgarian Squat – Left Leg
4 – DB Bent Over Rows
5 – Band Resisted Lateral Steps

NEW SESSION OF CLASSES - Monday September 5 - friday September 9, 2011

Monday September 5, 2011
“What the world needs is more geniuses with humility, there are so few of us left.” – Oscar Levant
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Spiderman Push-ups
A2 – Squat & Tube Row Combo
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge (L & R)
C2 – Mountain Climbers
D1 – Band Resisted Hip Walks
D2 – Prone Cobra

Tuesday September 6, 2011
“A choice between two good things is the hardest choice there is.” - Dorn of Islandia
A - Warm Up
B - Continuous 20 Minute Routine
1 – Bulgarian Squats X 10 (5 R & L)
2 – Hindu Push Up X 10
3 – Strongman Crunch X 10 (5 R & L)
4 – SL Hip Hinge w/ Rotation X 10 (5 L&R)

Thursday September 8, 2011
“When a friend is in trouble, don't annoy him by asking if there is anything you can do. Think up something appropriate and do it.” – E.W. Howe
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 – SL Hip Extension Hold (L & R)
2 – Rows w/4 second hold – Side Plank Reach & Rotate (L & R)
3 – Jumping Squats – Kneel & rise and Squat Hold
4 – Seated “V” Press – Skater Hops & Jumping Jacks
5 – KB Swings – Broad Jump Burpee & Bear Crawl

Friday September 9, 2011
"Democracy is two wolves and a lamb voting on what to have for lunch. Liberty is a well-armed lamb contesting the vote." – Benjamin Franklin
A – Warmup
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 Reverse Lunge to Row
Side Plank Hip Raise & Lower
Corkscrew Push Up
DB Squat & SLDL