Final Week of This 4 Week Session - Monday May 21 thru Saturday May 26, 2012

Monday May 21, 2012
“The Pilgrims made seven times more graves than huts.  No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.”  – H.U. Westermayer
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB O/H ½ Kneel & Stand
Band Squat & Row
Atomic Plank & Push Up
Reverse Mountain Climbers

  

Tuesday May 22, 2012
"There is no such thing as gratitude unexpressed.  If it is unexpressed, it is plain, old-fashioned ingratitude.” – Robert Brault
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Split Squat & Band Press Combo

B – MB Slam

C1 – Gallows Row
C2 – Body Saw

D – KB Swing

  

Wednesday May 23, 2012
“Gratitude is the memory of the heart.”  – Jean Baptiste Massieu
A - Warm Up
B - Cardio Blast Wednesday
2 Minute Continuous Circuit – perform 2 minutes of work followed by 2 minutes of active recovery for 10 total rounds.
Main Exercise                                Active Recovery Exercise
1 – KB Swing/KB Hip Hinge                Jump Rope
2 – Gallows O/H Squat/Row                Jog in Place
3 – Plank/Push Up Plank                      Strongman Crunch/Hip Ext Hold
4 – Step Ups/Squat Jumps                    Wall Sit/Foam Roll Hips
5 – Band High Pull/Hammer Curl      Wood Chop /Figure “8”

Thursday May 24, 2012
“When we were children we were grateful to those who filled our stockings at Christmas time.  Why are we not grateful to God for filling our stockings with legs?” – G.K. Chesterton
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & Alt DB Press
Contra-lateral Push-up :)
Band Lawnmower Row
KB Squat & High Pull
Reaching Planks

Friday May 25, 2012
“If you have lived, take thankfully the past.” – John Dryden
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Renegade Row & Press
KB Goblet Squat
Band Resisted Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
Band Resisted SL Hip Extension

Saturday May 26, 2012
“You say grace before meals.  All right.  But I say grace before the concert and the opera, and grace before the play and pantomime, and grace before I open a book, and grace before sketching, painting, swimming, fencing, boxing, walking, playing, dancing and grace before I dip the pen in the ink.” – G.K. Chesterton
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 Plank Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
DB Wide Grip Upright Row
Pikes

Week #3 - Monday May 14 thru Saturday May 19, 2012

Monday May 14, 2012
“The way to love anything is to realize that it might be lost.” – G.K. Chesterton
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 May 15, 2012
“The question should be, is it worth trying to do, not can it be done.” – Allard Lowenstein
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 – Walking Push Up Slides
2 – Suicide Sprints & Shuffles
Superset Station#3:
1 – Pull Ups Row
2 – Gallows Squats & Hops

Wednesday May 15, 2012
“I don’t believe people are looking for the meaning of life as much as looking for the experience of being alive.” – Joseph Campbell
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Push Up Plank w/ Active Leg Hops
½ Squat Band Speed Presses
Battle Ropes Reverse Lunge & Drum Beat
Band Resisted Deadlift
Side Plank Reach & Rotate

Thursday May 16, 2012
“Think of all the beauty still left around you and be happy.” – Anne Frank
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows 1 Arm Row
2 – KB Sumo Dead Lift
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – 1 & ½ Push Ups

Friday May 18, 2012
“Life’s most persistent and urgent question is, 'What are you doing for others?'" – Martin Luther King
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 Bulgarian Squats per leg & 5 Spiderman Push Ups per side
or
2) 5 Dumbbell Reverse Lunge & Press per leg then 5 Renegade Rows per side & 10 Ab Slides

Saturday May 19, 2012
“Being defeated is often only a temporary condition. Giving up is what makes it permanent.” – Marilyn vos Savant
A - Warm Up
B - Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – DB Wide Grip Uprights
2 – Body Saw
3 – MB Lateral Lunge & Reach
4 – KB Swing
Metabolic Finisher - Speed Punches!

Monday May 7 - Saturday May 12, 2012

Monday 7, 2012

"Nothing is worth more than this day."

A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 10 minutes are up. Rest 2 minutes between rounds.
Round 1
Push-ups
DB Goblet Squats
Burpees
Front to Back Lunges (10 on both sides)
Gallows Row
Round 2
Slide Lunges (10 per side)
Pikes
Mountain Jumpers
Close Grip Push Ups
KB Swings

Tuesday May 8, 2012

"Patience is the ability to idle your motor when you feel like stripping your gears."

A – Calisthenics and Planking
B – “I Go – You Go” Partner Rows
Partner up. Perform 30 “I Go – You Go” Band Squat & Row.
C – WOD
4 – 5 Rounds for Time of:
7 Side Plank Band Rows (per side)
14 DB Squat & Press
21 Gallows Push Ups
100 Jump Rope

Wednesday May 9, 2012

"People are lonely because they build walls instead of bridges."

A) Warm up: Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Reverse Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (30s each side)
Phase Two:
Single Hip Hinge (60s each leg)
½ Squat Alternate Band Rows (60s)
Strongman Crunch (60s)
T-Push Ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead Lift (60s each)
Dips (60s)
Table Top (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s, 15s, 10s each - 3 circuits)

Thursday May 10, 2012

"It isn't our position but our disposition that makes us happy."

A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.

Friday May 11, 2012
"I believe that there's an athlete in all of us."
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- MB Jump & Slam
- Gallows Rows
- Goblet squat with Kettle Bell
- SL DB Hip Hinge
- High step-up or Bulgarian Squats
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg

Saturday May 12, 2012
“Isn’t it a strange fact of life that golfers are happiest when they are below par.” – Me
Stacking KB & Bodyweight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30
Rest :30

Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand, Squat & High Pull :30

New 4 Week Session Monday April 30 - Saturday May 5, 2012

Monday April 30, 2012
"Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment." – Eric Butterworth
A – Warm Up
B – Welcome to Monday, The Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops
DB Renegade Row & Press

Tuesday May 1, 2012
“Making life “easy” for children usually makes life “hard” for them in adulthood" - Napoleon Hill
A - Warm Up
B – Just Gotta Love Tuesday
50 – 10 Protocol X 4 Rounds
Ab Slides
½ Squat Band Speed Presses
Gallows O/H Squats
Dip Bars Front-2-Backs & Press
Lunge Position Band Resisted Lawn Mowers

Wednesday May 2, 2012
"If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?" – Stephen Levine
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Ham Curl Mountain Climbers
Band Resisted, ½ Kneeling Speed Row
Gallows Split Squat Jumps
Rear Leg Elevated Power Hops
Band Resisted Broad Jump Burpees

Thursday May 3, 2012
“When wealth is lost, nothing is lost; when health is lost, something is lost; when character is lost, all is lost.” – Billy Graham
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees

Friday May 4, 2012
"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve." – Anonymous
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Band Row Combo

B1 – Jumping Split Squat Slam Ball
B2 – KB Swing

C1 – Push Up Position Hammer Curl (L & R)
C2 –Mountain Jumpers

D1 – Band Resisted Lateral Step
D2 – Supermans

Saturday May 5, 2012
"Today is the tomorrow I was so worried about yesterday." – Anthony Hopkins
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 – Body Saw
4 – Seated Side-2-Side KB Press
5 – Elevated DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up

Monday April 23 - Saturday April 28, 2012

Monday April 23, 2012
“Did you ever notice: When you put the 2 words "The" and "IRS" together it spells "THEIRS?" – Anonymous
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & DB Press
1 ½ Push Up
Gallows Underhand Row
KB Swing
Reaching Planks 

Tuesday April 24, 2012
“A penny saved is a government oversight.” – Anonymous
A - Warm Up
B - Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – Jumping Slam Ball X 10
4 – Bottom to ½ Squats X 10

Wednesday April 25, 2012
“The older you get, the tougher it is to lose weight because, by then, your body and your fat are really good friends.” – Anonymous
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (45 Minute Class)
45 – 15 Routine – 10 Exercise X 3 Rounds. 2 minutes rest between rounds
1 – Lateral Shuffle Left
2 – Lateral Shuffle Right
3 – Lateral Hop Left
4 – Lateral Hop Right
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Back Pedal
9 – Stationary Run
10 – Split Jump

Thursday April 26, 2012
“If you think there is good in everybody, you haven't met everybody.” – Anonymous
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Split Squat Hold & Row
Slide Ham Curls
Slalom Skiers Position Palloff Press

Friday April 27, 2012
“I don't feel old. I don't feel anything until noon. Then it's time for my nap.” – Bob Hope
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
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

Saturday April 28, 2012
“The male is a domestic animal which, if treated with firmness and kindness, can be trained to do most things.” – Jilly Cooper
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops
Band Resisted Incline Press w/ Loaded Hips