Monday March 26 - Wednesday March 28, 2012

Monday March 26, 2012
"I watch moms pick up, put down, lift, swing, load, and carry fairly large loads all the time. We call these loads “children.” Yet, when we get to the gym, we seem to think that a woman needs to use very light loads. Like Milo and his calf, perhaps we should start women off with an eight pound weight and progress upwards as the child grows." – Dan John
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Cuplets Dips (4 sec pause at bottom)
Band Squat & Row
Burpees
KB Swing 

Tuesday March 27, 2012
“The trouble with most of us is that we would rather be ruined by praise than saved by criticism.” – Norman Vincent Peale
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Slide Ham Curls
3 Push-ups & 180 Degree Rotation
SL Hip Hinge & DB Row
Side Plank Reach & Rotate

Wednesday March 28, 2012
“The price of greatness is responsibility.” – Winston Churchill
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 – SL Pushups
A2 – 2 Points of Contact Plank Hold

B1 – Shuttle Sprints
B2 – Table Top Hold

C1 – Squat Position Hold & Band Row
C2 – Side Plank Hold

Monday March 19 - Saturday March 24, 2012

Monday March 19, 2012
"You are successful the moment you start moving toward a worthwhile goal." – Chuck Carlson
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Split Stance Squat Rope Slams
2 – Jumping KB Sumo Dead Lift
3 – Gallows Balance Lunge & Hop
4 – Side Plank Band Row w/Abduction 

Tuesday March 20, 2012
"A man to carry on a successful business must have imagination. He must see things as in a vision, a dream of the whole thing." – Charles Schwab
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Vertical Jumps Variation
2 – Spiderman Push Up Variation
3 – DB Rotational Dead Lift Variation
4 – Alternating Reverse Lunge + DB Chop Variation

Wednesday March 21, 2012
"To follow, without halt, one aim: There's the secret of success."  – Anna Pavlova
A – Warm Up
B – 60/30 Strength/Cardio Routine
Perform 60 seconds of work and 30 seconds of rest for each of 2 exercises twice, followed by a one minute rest and transition.
A1 – Walking Asymmetrically Loaded Lunge
A2 – Front-2-Back Hops

B1 – Gallows Chest Press
B2 – Skater Hops

C1 – KB 1 Arm Snatch
C2 – SL Rotational Hops

Thursday March 22, 2012
"The secret of success is constancy to purpose." – Benjamin Disraeli
A – Warm Up
B – Bodyweight 30 Second Complex
Perform each of 6 exercises for 30 seconds followed by a 1 minute rest. Perform 5 rounds.
1 – Top Half Get Up – R
2 – Top Half Get Up – L
3 – Side-2-Side Push Up
4 – Side-2-Side Burpees
5 – SL Bent Knee Hip Extension – R
6 – SL Bent Knee Hip Extension – L

Friday March 23, 2012
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A – Warm Up
B – 10, 20, 30 Ladders and the Push Up Challenge
Perform 10, 20, and 30 seconds “ladders” twice for a particular exercise followed by a 60 second push up challenge, then a 60 second rest and transition.
A1 – KB Swing
A2 – Uchi Mata Push Up

B1 – Gallows Jumping Squats
B2 – Leg Kick Push Up

C1 – Battle Ropes
C2 – Alternating Hand Placement SL Push Up

Saturday March 24, 2012
"Fear not those who argue but those who dodge.” – Marie von Ebner-Eschenbach
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Turkish Get Ups Interval Circuit
1 – LEFT Side 1st Stage Partial Get-Ups: 30 s on, 30 s off
2 – RIGHT Side 1^st Stage Partial Get- Ups: 30 s on, 30 s off
3 – LEFT Side 2nd Stage Partial Get-Ups: 30 s on, 30 s off
4 – RIGHT Side 2^nd Stage Partial Get- Ups: 30 s on, 30 s off
5 – LEFT Side 3rd Stage Partial Get-Ups: 30 s on, 30 s off
6 – RIGHT Side 3^rd Stage Partial Get- Ups: 30 s on, 30 s off
7 – Alternating 1- Repetition Full Getups: Continuous 3 Minutes
8 – Rest for 2 minutes and Repeat

Spring Break Session Training - Monday March 12 - Saturday March 17, 2012

Day 1A) Warm-up well

B) Sprint & Push-ups Routine

In an open area, like a field, parking lot or track, sprint for 15 seconds or about 100 yards. Immediately upon finishing your sprint, drop to the ground and perform 10 STRICT (body straight, hips tight, elbows near your side, reach for the ground with the chest) push-ups. Recover by walking back to the starting point. Upon reaching the starting point, immediately repeat the sprint/push-ups combo.

Do this for 10 to 15 rounds.

Day 2

Active Recovery Day

Go for a good long walk...

Day 3

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 14, 12, 10, 8, 6 repetition format, whereby you will do each exercise for 14 repetitions (left AND right where merited), then 12 repetitions, then 10 and so on until 6. 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)

Day 4
Active Recovery

Go for a good long walk...

Day 5

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)

Day 6

Active Recovery

Go for a good long walk...

Week #2 - Monday March 5 thru Saturday March 10, 2012

Monday March 5, 2012
"If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with the success unexpected in common hours." – Henry David Thoreau
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Atomic Plank & Push Up
2 – DB Goblet Squat
3 – Gallows Row
4 – Sliding Ham Curls
5 – Pikes

Tuesday March 6, 2012
"Before the beginning of great brilliance, there must be chaos. Before a brilliant person begins something great, they must look foolish to the crowd." – I Ching
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
Knee Friendly Lunge w/MB
Dips
½ Kneeling 1 Arm Band Row
DB Seated “V” Press
KB Swing

Wednesday March 7, 2012
"I would rather be ashes than dust! I would rather that spark should burn out in a brilliant blaze than it should be stilled by dry rot. I would rather be a superb meteor, every atom of me in a significant glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist...." – Jack London
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Push Up Plank w/ Active Leg Slides
½ Squat Band Speed Presses
Gallows Squat Jumps
Dip Bars Front-2-Backs
Band Resisted Front-2-Back Hops

Thursday March 8, 2012
"The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night." – Henry Wadsworth Longfellow
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
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

Friday March 9, 2012
"Progress stops upon satisfaction." – Unknown
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 – Zombie Slides
2 – Human Sled
Superset Station#3:
1 – Gallows Row w/Hip Extension
2 – Squats & Hops

Saturday March 10, 2012
"If you race merely for the tributes from others, you will be at the mercy of their expectations." – Scott Tinley
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 – Individual Leg Ham Slides
4 – Seated Side-2-Side KB Press
5 – Lateral Lunge & MB Reach
6 – “I Dream of Genie” Push Up

Week #1 of the 4 weeks session - Monday February 27 - Saturday March 3, 2012

Monday February 27, 2011
“When you get to the end of all the light you know, and it's time to step into the darkness of the unknown, faith is knowing that one of two things shall happen: Either you will be given something solid to stand on or you will be taught how to fly.” – Edward Teller
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 (L & R)
C2 – Mountain Climber
D1 – Band Resisted Clam Shell
D2 – Prone Cobra

Tuesday February 28, 2012
“To carry a grudge is like being stung to death by one bee.” – William Walton
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Rear Foot Elevated Split Squat
Gallows Row
PVC Dips & Chest Press

Wednesday February 29, 2012
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” – Stephen Covey
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Ham Curls
Band Resisted, ½ Kneeling Speed Press
Gallows Mountain Climbers
SL Elevated Power Hops
Band Resisted Sprint & Shuffle

Thursday March 1, 2012
“It is amazing what you can accomplish if you do not care who gets the credit.” – Harry Truman
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat 4 Sec Pause & Jump
180 Degree Jump & Slam Ball
DB Squat & Press
Push-up & 1 Arm Slides
1 Arm Gallows Row

Friday March 2, 2012
“Many of the things you can count, don't count. Many of the things you can't count, really count.” – Albert Einstein
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 Hip Hinge with Rotation X 10 (5 L&R)

Saturday March 3, 2012
“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman
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)