Monday July 23 through Friday July 27, 2012

Monday July 23, 2012
“Without effort, you cannot be prosperous. Though the land be good, you cannot have an abundant crop without cultivation.” – Plato
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

Tuesday July 24, 2012
“If you don't read the newspaper you are uninformed, if you do read the newspaper you are misinformed.” – Mark Twain
A - Warm Up
B – Ah Tuesday…The 2^nd Greatest Day of the Week!
50 – 10 Protocol X 4 Rounds
Mountain Jumper to Climber Series
Full Squat to ½ Squat Band Press
½ Row to Full Row on Gallows
Cuplets Full Dip to ½ Dips
Jumping Slam to Slam w/ MB

Wednesday July 25, 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
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Band Resisted Bear Crawl
Battle Ropes “Beat the Drums” Squats
Gallows 3 Part Squat Jumps
Wall Sprints
Broad Jump Burpee

Thursday July 26, 2012
"He who has no time for his health today will have no health for his tomorrow." – Unknown
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 2 Arm Standing Press
2B – Kneeling Band Speed Chest Press

3A – Gallows Row
3B – Jumping MB Slams

Friday July 27, 2012
"You are all Champions in your own way. That doesn't mean you have to be number 1 or be the best. Just do your best. If you aren't first, then make those people ahead of you break records by pushing them with your personal best. Consider for a moment what we achieve from athletics - the sheer fun of competing - the building of a healthy and alert mind and body - stamina, courage, perseverance, dedication, commitment, selflessness and most importantly, the will to excel." – Author Unknown
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 – Pushups
A2 – Long Plank Hold

B1 – KB Swing
B2 – SL Hip Extension Hold

C1 – Jumping Split Squats
C2 – Long Side Plank Hold

Monday July 16 - Saturday July 21, 2012

Monday July 16, 2012
“Do not argue with an idiot. He will drag you down to his level and
beat you with experience.” – Me
A – Warm Up
B – 40/20 Routine
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Gallows Row
2 – Band Squat & Press
3 – Rock The Boats
4 – KB Windmill
5 – Jumping MB Slams

Tuesday July 17, 2012
“If you think nobody cares, try missing a couple of payments.” – Anon
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 – Lying SL Hip Extension (L & R)
2 – Split Squat Hold & Row – Foam Roll TFL & IT Bands (L & R)
3 – Jumping Squats – ½ Kneeling 90/90 EQI Stretch (L & R)
4 – Seated “V” Press – Gallows Band Lat & Pec Stretch
5 – KB Swings – Bird Dog Hold (L & R)

Wednesday July 18, 2012
“Nothing is fool-proof to a sufficiently talented fool.” – Anon
A – Warm Up
B – Continuous 2 Minute Cardio/Active Recovery Circuit
Cardio Complexes
1 – Roadkill DB Complex X5 (Split Snatch, Snatch Squat, Hip Hinge, Sumo Deadlift)
2 – Battle Ropes Complex X 30 sec (Jumping Waves, Lunging Waves, S-2-S Waves, Jumping Jacks)
3 – Band Complex X 10 (Lawn Mower Row, Push Up, Forward Lunge & Chest Press, Squat & Press)
4 – KB Complex X 15 (1 Arm Swings, 2 Arm Swings, S-2-S Swings)
5 – MB Complex X10 (Reverse Lunge & Slam, Woodchop, Forward Lunge, Toss & Chase)

Thursday July 19, 2012
A famous Playwright sent Churchill two tickets to opening night saying, "Bring a friend,... if you have one." Churchill sent regrets saying, "Can't make opening night, I can come the 2nd night,... if there is one."
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Figure 4 Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees

Friday July 20, 2012
“Gratitude is an art of painting an adversity into a lovely picture.” – Kak Sri
A – Warm-up
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 Squat w/ Reach to Row
Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
SLDL w/ KB

Saturday July 21, 2012
“Patience is something admired in the driver behind you, but not in the one ahead of you.” – Me
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 Pull R
2 – Side Plank & Band Pull L
3 – Body Saw
4 – Seated 1 Arm DB Press
5 – KB Hip Hinge & Shrug
6 – “I Dream of Genie” Push Up

Monday July 9 - Saturday July 14, 2012

Monday July 9, 2012
"For what avail the plough or sail, or land or life, if freedom fail?” – Ralph Waldo Emerson
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 – DB Squat & Hold Press
3 – Push Up & Reach
4 – KB Hip Hinge & Shrug
5 – MB Slam & High Toss

Tuesday July 10, 2012
“They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety.” – Benjamin Franklin, Historical Review of Pennsylvania, 1759
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 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 – Long Plank Hold to Plank Hold

Wednesday July 11, 2012
“You can’t depend on your eyes when your imagination is out of focus.” – Mark Twain
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 – Forward Hop
4 – Skipping in Place
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Back Pedal
9 – Stationary Run
10 – Split Jump

Thursday July 12, 2012
“Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision.” – Muhammad Ali
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 & 45 Degree Press
Slide Ham Curls
½ Kneeling Palloff Press

Friday July 13, 2012
“You must either modify your dreams or magnify your skills.” – Jim Rohn
A - Warm-up and Hip Mobility
B – 15/15 Tabata Training
Spiderman Push Up/Prisoner Squats
Band Tug-of-War/Mountain Climbers
DB Seated S-2-S Press/Lying Heel Raises
KB Swing/KB Hip Hinge

Saturday July 14, 2012
"Being a male is a matter of birth. Being a man is a matter of choice." – Ben Kinchelow
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
Atomic Push Up & Plank w/ Active Leg Hops
Band Lateral Step & High Pull

New 4 Week Session - Monday July 2 thru Saturday July 7, 2012

Monday July 2, 2012
"Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it. The man who knows how will always have a job. The man who also knows why will always be his boss. As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble." – Ralph Waldo Emerson
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
Gallows Row
Band “Lawnmower Pull”
KB Squat & High Pull

Tuesday July 3, 2012
"Persistence is to the character of man as carbon is to steel.” – Napoleon Hill
A - Warm Up
B - 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 (Jumping Jacks, Shuffle Splits, Seal Jacks)
2 - Bodyweight Complex (Sprint in Place, Skips, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats & High Pull, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank reach & Rotate L&R)

Wednesday July 4, 2012
“Failure is only postponed as success as long as courage ‘coaches’ ambition. The habit of persistence is the habit of victory” - Herbert Kaufman
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                                     Jump Rope
2 – Gallows O/H Squat                   Jog in Place
3 – Plank - Push Up Plank             Strongman Crunch – Hip Extension
4 – Step Ups – Squat Jumps         Progressing Row Hold
5 – Band Fwd Lunge & Press        MB Slam – Wood Chop

Thursday July 5, 2012
“The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those which fail.” – Napoleon Hill
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 – Pushups
A2 – 2 Points of Contact Plank Hold

B1 – DB 1 Arm Squat & Press
B2 – SL Hip Extension Hold

C1 – Low Squat Position Hold & 1 Arm Row
C2 – Side Plank Row Hold

Friday July 6, 2012
“Failure is the foundation of success, and the means by which it is achieved.” – Lao Tzu
A - Warm Up
B - Bodybuilding Boot-camp 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 – KB Goblet Squats
2 – SL Push Ups
3 – DB Sumo Deadlift
4 – Gallows Rows
Metabolic Finisher - Speed Punches!

Saturday July 7, 2012
“Adversity will happen. How a person reacts is critical. Successful people have a tendency to see adversity as an opportunity to learn something new, improve and to become a better person.” – Tom Osborne
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 5 Steps per leg
Bodysaw x 10
Gallows Shoulder Complex w/ Hip Extension x 12

Finisher – Steve’s Special Shoulder Burner

Monday June 25 thru Saturday June 30, 2012

Monday June 25, 2012
A - Dynamic Warm-up & Hip Mobility   

B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Push-up & Reach
2 – KB Swing
3 – Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch

Tuesday June 26, 2012  
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Reach & Spiderman Moves
Gallows Row

Wednesday June 27, 2012  
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Slide Ham Curl
Band Resisted, ½ Kneeling Speed Press
Gallows 3 Part (Split, Split, Squat) Jumps
3 Second Pause Power Hops
Broad Jump Burpees

Thursday June 28, 2012  
A - Warm-up
B - Continuous 30 Second Movement Ladders  
Split Squats
SL Hip Extension Hold
Prone Cobra
Triceps Push-ups
SL Hip Hinge
Rock-the-Boat
Table Top Hold
Burpees

Friday June 29, 2012  
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training 
20/10 X 8 "rounds"
A – Push-up & Pike Combo

B – Reverse Lunge & Band Row
C – KB Swing

D1 – Mountain Jumpers
D2 – Supermans

Saturday June 30, 2012  
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 – DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up