Week #4 - Monday June 10 thru Saturday June 15, 2013

Monday June 10, 2013
“Texas does not, like any other region, simply have indigenous dishes. It proclaims them. It congratulates you, on your arrival, at having escaped from the slop pails of the other 49 states.” – Alistair Cooke
A – Warm Up
B – 40/20 Monday Special
40 secs work, 20 secs rest, 5 exercises X 4 rounds
1 – Gallows Underhand Row
2 – KB Goblet Squat
3 – Band Resisted Push Ups
4 – Slide Ham Curl
5 – Tall Kneeling Chop
C – Finish: 15/15 Mountain Climb & Skater Hops

Tuesday June 11, 2013
“Without constant activity, the threats of life will soon overwhelm the values.” – Jim Rohn
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Bird Dog Hold
1 Leg ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold & “Sprint” Arms
Superman
Run in place
Squat Hold
C – Finish: 15/15 Bag Work & Burpee

Wednesday June 12, 2013
“Requiring readers to put themselves into the minds of many different kinds of other people is a moral action on the part of the author.” – James Wood
A – Warm Up
B – 50/10 Cardio Blast Wednesday
1 – Reverse Prowler Drags
2 – Jump Slam Ball Burpees
3 – Band Resisted Lateral Hops
4 – Gallows Split Squat Jumps
5 – KB Swing
C – Finish: 10/3 Core Stability

Thursday June 13, 2013
“Never forget that only dead fish swim with the stream.” – Malcolm Muggeridge
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – 3 Push-ups & 180 Degree Rotation
3 – Lunge Stance 1 Arm Dumbbell Row
4 – Curtsy Lunge & Reach w/MB
C – Finish: 8/12 Jump Squat & Mountain Jump

Friday June 14, 2013
“A good example is a lesson anyone can read.” – Unknown
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB Squat & Alternate Press
1 – Arm Band Resisted Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & Elbow to Ankle Reach
SLDL w/ KB
C – Finish: 15/15 Bear Crawl & Bag Work

Saturday June 15, 2013
“Once you start worrying about what other people think of you, you stop being yourself.” – Unknown
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 – 1 Arm KB Swing
C – Finish: Speed Punches!

Week #3 - Monday June 3 thru Saturday June 8, 2013

Monday June 3, 2013
“The real problem is usually two or three questions deep. If you want to go after someone's problem, be aware that most people aren't going to reveal what the real problem is after the first question.” – Jim Rohn
A – Dynamic Warm-up & Hip Mobility
B – 40/20 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Swing
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – Push Up
C – Finish: 30/15 Jump Rope Run & Mountain Climb

Tuesday June 4, 2013
"A goal is a planned event." – Hayrum W. Smith
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
SL Band Row
Jumping Jacks
Renegade Row
KB Goblet Squat
Slide Ham Curl
Gallows Abs Rollout
C – Finish: 20/10 Bear Crawl & Jump Squats

Wednesday June 5, 2013
“Committing your goals to paper increases the likelihood of your achieving them by one thousand percent!” – Brian Tracy
A – Warm Up
B – 45/15 Cardio-liciousness…
45 secs work, 15 secs rest & transition X 5 exercises and 4 rounds
1 – Reverse Lunge & Beat The Drums
2 – Band Resisted Shuffle
3 – Walking KB Swings
4 – MB Squat & Jump Slams
5 – Gallows Drop Squats
C – Finish: 10/3 Core Stability

Thursday June 6, 2013
“You can't hug your kids too much.” – Me
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
SL ½ Squat Gallows Row
Ab Slides
Split Squat Outside Leg Forward Band Palloff Press
C – Finish: 15/15 Bag Work & Burpee

Friday June 7, 2013
“I am so clever that sometimes I don't understand a single word of what I am saying.” – Oscar Wilde
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
C – Finish: 20/10 Broad Jump Burpee & Speed Punches

Saturday June 8, 2013
“The soul becomes dyed with the color of its thoughts.” – Marcus Aurelius Antonius
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
One Foot Elevated Band Resisted Squat (Right Side)
DB Clean & Press (Right Side)
Frog Crunch
60, 45, 30, 15
One Foot Elevated Band Resisted Squat (Left Side)
DB Clean & Press (Left Side)
Pikes

Week #2 - Monday May 27 to Saturday June 1, 2013

Monday May 27, 2013
“We can no more afford to spend major time on minor things than we can to spend minor time on major things.” – Jim Rohn
A - Warm-up and Hip Mobility
B - 40/20 X 5 Training
Gallows Row
Steps Up w/ KB
Body Saw
DB Squat & Press
C – Finish: 20/10 Lateral Bear Crawl & Wall Sprints

Tuesday May 28, 2013
"An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't." – Anatole France
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.
1A – Pushups
2A – 3 Point Plank Hold

1B – DB Split Squat & Press
2B – SL Lateral Hip Extension Hold

1C – Squat Position Hold & Row
2C – Side Plank Row Hold

C – Finish: 15/15 Jump Split Squats & Bag Work

Wednesday May 29, 2013
“If the world seems cold to you, kindle fires to warm it.” – Lucy Larcom
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Mountain Climbers
Jump Squats w/ Band Row Hold
Gallows Roll Out Position Sprints
Prowler Sprints
KB Swings
C – Finish: 10/3 Core Stability

Thursday May 30, 2013
“To love and win is the best thing. To love and lose, the next best.” – William M. Thackeray
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Kneeling Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
C – Finish: 8/12 Skipping

Friday May 31, 2013
“When one door closes another door opens; but we often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.” – Alexander Graham Bell
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
1A – Push-up & Pike Combo
2A – Squat & Band Row Combo

1B – Jumping Split Squat Slam Ball
2B – KB Swing

1C – Push Up Position Hammer Curl (L & R)
2C –Mountain Jumpers

1D – Band Resisted Lateral Step
2D – Superman’s

C – Finish: 15/15 Bag Work & Burpee

Saturday June 1, 2013
“You were born an original. Don't die a copy.” – John Mason
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 – Standing Shoulder-2-Shoulder KB Press
5 – SL Elevated DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up

Week #1 Of a New 4 Week Training Cycle - Monday May 20 - Saturday May 25, 2013

Monday May 20, 2013
“Did you ever eat a government cookie? The real genius to make a marketplace flourish does not come from the government; it comes from the genius of the people.” – Jim Rohn
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Swing
3 – Rotational MB Slam
4 – SL Hip Hinge w/ DB
5 – Push Up
C – Finish: 15/15 Jump Squat & Bear Crawl

Tuesday May 21, 2013
“The man who doesn't read good books has no advantage over the man who can't read them.” - Mark Twain
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Single Side Band Squat & Press
Band Resisted Jumping Jacks
Renegade Row
Spiderman Push Up
SL Hinge & Reach
Frog Crunch
C – Finish: 20/10 Bag Work & Burpee

Wednesday May 22, 2013
“The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.” – Henry Rollins
A – Warm Up
B – 45/15 Cardio Blast
1 – Band Resisted Bear Crawl
2 – Crashing Waves
3 – Gallows Jump Squat Rows
4 – Alternating Slide Ham Curls
5 – Burpee/Mountain Climb Combo
C – Finish: 10/3 Core Stability

Thursday May 23, 2013
"The secret of success is constancy to purpose." – Benjamin Disraeli
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 Gallows Palloff Press
C – Finish: 15/15 Supine Sprints & Spider Crawls

Friday May 24, 2013
“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 – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – DB O/H 1/2 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
C – Finish: 8/12 Sprints

Saturday May 25, 2013
“Men are limited by the knowledge of their minds, the worth of their characters and the principles upon which they are building their lives.” – Ed Cole
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
One Foot Elevated Squats (Right Side)
Seated "V" S-2-S Press
Gallows Push-Up Plank Position Roll Out
60, 45, 30, 15
One Foot Elevated Squats (Left Side)
DB Wide Grip Upright Row
Pikes

Final Week of The Cycle - Monday May 13 thru Saturday May 18, 2013

Monday May 13, 2013
"Don't be distracted by criticism. Remember - the only taste of success some people have is when they take a bite out of you." – Zig Ziglar
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB O/H ½ Kneel & Stand
Band Squat & 1 Arm Row
Atomic Plank & Push Up
KB Swing
C – Finish: 15/15 Bear Crawl & Bag Work

Tuesday May 14, 2013
"It is those who concentrate on but one thing at a time who advance in this world." – Og Mandino
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
1 – Split Squat & Band Press Combo
2 – Jumping MB Slam
3A – Gallows Row
3B – Scap Push Up
4A – Slide Ham Curl
4B – Body Saw
C – Finish: 8/12 Jump Squats & Mountain Climber

Wednesday May 15, 2013
"Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success." – Stephen A. Brennan
A – Warm Up
B – 45/15 Cardio Wednesday
Perform 45 secs of work, followed by 15 secs rest for the following 5 exercise circuit. Perform up to 4 rounds.
1 – Prowler Push Sprints
2 – Bag Work
3 – Rotational MB Slams
4 – Active SL Glute Bridge
5 – KB Swing
C – Finish: 10/3 Core Stability

Thursday May 16, 2013
"Having an exciting destination is like setting a needle in your compass. From then on, the compass knows only one point-its ideal. And it will faithfully guide you there through the darkest nights and fiercest storms." – Daniel Boone
A – Dynamic Warm-up & Hip Mobility
B – Uhhh...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
Gallows Row
C – Finish: 15/15 Lateral Shuffle & Mountain Jumps

Friday May 17, 2013
“There are two ways to face the future. One way is with apprehension; the other is with anticipation.” – Jim Rohn
A – Warm-up
B – 40/20 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Renegade Row & Press
KB Goblet Squat w/Pulse
Band Resisted Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
Band Resisted Hinge & Pull Through
C – Finish: Bag Work & Burpee

Saturday May 18, 2013
"There is one quality which one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it." – Napoleon Hill
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 – Rolling Side Plank & Reach
2 – Hindu Push Up
3 – Reverse Lunge & DB Curl
4 – Body Saw
5 – KB SL Deadlift
6 – Scap Push Up