Today's Birthday Bash!

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”

Today's Warmup
Set 1
Walk out Pushup 1 minute
Bent Dumbell Row 1 minute
Repeat 

2 minutes cardio
High Knees
Plank Position Jump legs in and out 
Repeat

1 Min abs

Set 2
Static Lunge Position and Dumbell Row
Lunge FW and Back left leg bicep curl
Static Lunge Position Dumbell  Row
Lunge FW and back opposite leg with Bicep Curl

2 min Cardio
jump twist
skater
repeat

1 minute abs
Set 3 
Standing shoulder press lift one leg 1 min
Squat with front riase
Standing shoulder press lift opposite leg
Squat with front raise

2 min Cardio
Plank Jacks
Double Jump Rope

The Closer
49
squats
pushups
biceps 
shoulders
dips

Intense Body Today

We have banished the phrase “I cannot” from our vocabulary; in its place lies “I will try.” 


Ice-breaker
Race to 100 pushups...each time you break plank, flip and do 5 crunches
GO GET EM!!

Getting Warm
30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps, 24 inch box
Toes to bar 

Icing on the cake!
21 down...
Deadlifts and clean and press
HIIT Mashups...

People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.

Intense Body Today! 10/26/15

Warm Up:

1 minute of Box Jumps

1 Minute of Burpees

1 minute of air squats

3 rounds~

First:

·                     burpees

·                      Clean and press

·                     Push ups

·                     Jumping Lunges (aka, Alternating Split Squats)

·                     Dumbbell Thruster (35/25 lbs.)

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, rest 60 seconds...  Repeat for a total of three rounds.

Next...
Renegade Rows moving across the floor and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Heavy chest press

Bent rows

Yes please!