Week #1: Monday December 14, 2015 - Saturday December 19, 2015

Monday December 14, 2015
“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 – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Gallows Row w/Hip Extension/Flexion
2 – Push Up & Shoulder Touch
3 – Band Resisted SL Hip Extension
4 – KB Swing
5 – Ab Slides
C – Finish: 15/15 Mountain Climb, Skater’s Hop, Bear Crawl, DB Speed Punch

Tuesday December 15, 2015
“An old man in Vietnam explained that happiness was simple ... a bowl of rice, a happy wife and a mother in law who was far, far away ... I think he was on to something.” – Dink Weber
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Step Up & Reverse Lunge w/DB Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climb & Body Saw
4 – Side Plank Band Row (L & R)
C – Finish: 15/15 Jump Squat, Hands Over The Line, Tunnel Hop, Sprint Arms

Wednesday December 16, 2015
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – 20/40 X 4
20 secs work, 40 secs rest for 5 exercises X 4 rounds
1 – Jump Crashing Waves
2 – Band Resisted Sprint In Place
3 – Bag Work
4 – DB Burpee
5 – Squat Jumps w/MB
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Side Plank Hold L&R, Long Plank Hold

Thursday December 17, 2015
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm-up
B – 40/20 Endurance Intervals X 4 rounds
1 – Split Squat w/4 Sec Pause & Hop
2 – Side-2-Side MB Slam
3 – DB 1 Arm Hinge & Curl
4 – Pike & Push Up
5 – Gallows U/H Row
C – Finish: 15/15 Sprint In Place, Bear Crawl, Seal Jacks, Mountain Jump

Friday December 18, 2015
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Hold w/MB Figure 8’s
A2 – 3 Point Plank Hold

B1 – SL Hinge w/DB Rotational Reach
B2 – Clamshell Hold

C1 – 1 Arm KB Swing
C2 – SL Hip Extension Hold
C – Finish: 20/10 Reverse Bear Crawl, Bag Work, Mountain Climb, Skaters Hop

Saturday December 19, 2015
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
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. 5 rounds.
1 – Ab Slide
2 – Band Face Pull w/Pull Apart
3 – Bulgarian Squat w/Forward Lean – L
4 – Bulgarian Squat w/Forward Lean – R
5 – Band Pull Through
6 – Standing DB S-2-S Press

Week #4: Monday December 7 - Saturday December 12, 2015

Monday December 7, 2015

“Yesterday, December 7, 1941 - a date which will live on in infamy - the United States of America was suddenly and deliberately attacked by naval and air forces of the Empire of Japan.” – Franklin D. Roosevelt A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Lunge & DB Press
2 – Sliding Inch Worms
3 – Gallows Row
4 – KB Swing
5 – Band Resisted Hip Extension
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skater’s Hop Bounds

Tuesday December 8, 2015
“How did it get so late so soon?” ― Dr. Seuss A – Warm Up
B – Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Scorpion Push Ups X 10
3 – SL Hinge to Toes w/ MB X 10
4 – Squat w/ Hands O/H X 10
C – Finish: 8/12 Jump Squats & Skipping

Wednesday December 9, 2015
“It is December, and nobody asked if I was ready.” ― Sarah Kay A – Warm Up
B – 30/30 Dynamic Training
1 – Prowler Bear Crawl
2 – Band Resisted Broad Jump
3 – MB Slams
4 – Bag Work
5 – Frog Leaps or Boot Strapper’s
C – Finish: 10/3 Core Stability – 3 Point Plank Hold, Clam Shell Hold L&R, Hip Bridge Hold, 3 Point Table Top Hold

Thursday December 10, 2015

“Hot cocoa and cold toes remind me of Christmas.” ― Toni Sorenson A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – DB Forward Lunge w/ 2 Arm Curl & Press
2 – SL Push Up w/4 Second Pause
3 – Underhand Grip Gallows Row
4 – SHELC
5 – ½ Kneeling Band O/H Palloff Press Hold
C – Finish: 15/15 Mountain Jump, DB Speed Punch, Reverse Bear Crawl, Low Position Tunnel Hops

Friday December 11, 2015

“I blink January’s lashes and gush down December’s cheeks.” ― Sanober Khan, Turquoise Silence
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – 1 DB O/H Split Squat – L
3 – 1 DB O/H Split Squat – R
4 – Side-to-Side Push Up
5 – Cook Hip Lift – Left Side
6 – Cook Hip Lift – Right Side
C – Finish: 20/10 Quick Feet Lateral Shuffle & Jump, Bootstrapper, Sprint In Place w/DB’s, Grasshopper Mountain Climb

Saturday December 12, 2015

“He had been walking for a long time, ever since dark in fact, and dark falls soon in December. ("The Old House In Vauxhall Walk")” ― Charlotte Riddell, Gaslit Nightmares: Stories by Robert W. Chambers, Charles Dickens, Richard Marsh, and Others
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. 5 rounds.
1 – Tall Kneeling Band Halo’s
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Body Saw
5 – DB Upright Row w/ Wide Grip
6 – Scap Push Ups