“If one hangs out in time and space long enough, they’ll inevitably learn it’s through the twin gateways of persistence and patience that masters become masters. ”
MONDAY
STABILITY CIRCUIT
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
TUESDAY
STRENGTH CIRCUIT
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
WEDNESDAY
CARDIO DAY
Aerobic Run
90 minutes
HR <140
THURSDAY
STRENGTH CIRCUIT
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
FRIDAY
REST DAY
SATURDAY
CARDIO DAY
30 Min Run to 30 minutes of Intervals
60 sprint second intervals
SUNDAY
REST DAY
Too often, the only difference between HAVE and HAVE NOT depends on whether or not the initial request was followed by a thank you, yee-haa, and action, rather than a question mark, timidity, and TV.
Don’t ask. Give thanks. Bust a move!