13th Day of Month

13th Day of Month

Exercise #1 - Pike Push Up w/Back Side Kick
Exercise #2 - Bicycles (one rep for a bicycle consists of going to both sides)
Exercise #3 - MB Hip Thrust Bridge
Exercise #4 - RB Upright Row
Exercise #5 - Lunge Knee to Chest Diamond Hand Knee Strike
Exercise #6 - RB Seated Rows Thumbs Up

12 th Day of Month Routine

Exercise #1 - Windmill Ridgehand Front
Exercise #2 - Hip Thrusts Bridge
Exercise #3 - MB Russian Twists (one rep is considered going to both sides)
Exercise #4 - RB Squat Press
Exercise #5 - Burpee Push Up Sprawl w/Tombstone
Exercise #6 - MB Slams

11th Day of Month Routine

Exercise #1 - Lunge Front Kick
Exercise #2 - Push Up Diamond
Exercise #3 - MB to Ground Press Standing
Exercise #4 - RB Curls
Exercise #5 - V-Ups
Exercise #6 - MB Travoltas Front Kick

10th Day of Month Routine

10th Day of Month Routine

Exercise #1 - Reverse Burpee w/Break Fall
Exercise #2 - Squats OH
Exercise #3 - MB Twists Sit Ups
Exercise #4 - RB Bent Over Rows Palms Facing In
Exercise #5 - Burpee Push Up Sprawl Jump Up
Exercise #6 - RB Hooks

9th Day of Month Routine

9th Day of Month Routine

Exercise #1 - Floor Dip w/Front Alternating Punch
Exercise #2 - Pike Push Up
Exercise #3 - MB Squat Press
Exercise #4 - RB Seated Rows Thumbs Up
Exercise #5 - Windmill Knifehand Lateral
Exercise #6 - MB To Ground Press Standing

8th Day of Month Routine

8th Day of Month Routine

Exercise #1 - Burpee Sprawl
Exercise #2 - Squats Jump OH
Exercise #3 - MB Slams
Exercise #4 - RB Presses
Exercise #5 - Squat Alternating Uppercut
Exercise #6 - RB Bent Over Rows Palms Facing Out

4th day of month

7th Day of Month Routine

Exercise #1 - Push Up Front Punch
Exercise #2 - Windshield Wipers
Please note your feet must go to each side to count as one rep
Exercise #3 - MB One Arm On Push Ups
Exercise #4 - RB Hooks
Exercise #5 - Hip Thrusts Bridge
Exercise #6 - MB Squat Press

6th Day of Month Routine

Exercise #1 - Windmill Knifehand Lateral
Exercise #2 - Push Up Mountain Climber Push Up
Exercise #3 - MB Knee to Chest Chop
Exercise #4 - RB Upright Rows
Exercise #5 - Squats OH
Exercise #6 - MB One Arm On Push Ups

5th Day of Month

Exercise #1 - Lunge Knee to Chest Diamond Hand Knee Strike
Exercise #2 - Leg Raises
Exercise #3 - MB Push Ups (Feet on Ball)
Exercise #4 - RB Seated Rows Palms Down
Exercise #5 - Push Up Diamond
Exercise #6 - MB Slams



4th Day of Month

Exercise #1 - Burpee Push Up Sprawl w/Tombstone
Exercise #2 - Squat Hops
Exercise #3 - MB Squat Toss
Exercise #4 - RB Curls
Exercise #5 - Push Up Mountain Climber Push Up
Exercise #6 - RB Bent Over Rows (Palms facing in)

3rd Day of Month

3rd Day of Month


Exercise #1 - Sit Ups Punch to Each side
Exercise #2 - Push Up Both Knees to Chest
Exercise #3 - MB Diaganol Chop
Exercise #4 - RB Bent Over Rows Palms
Exercise #5 - Pike Push Up
Exercise #6 - RB Curls

2nd day of Month

Each exercise is 4 minutes in duration and consists of eight 20 second segments and eight 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.

MB= Medicne ball or light weights

RB= ResistanceBands or Light Weights

If you need balls or weights please visit http://www.unlimitedsuccessma.com/ and click on Martial Arts Gear.

Exercise #1 - Squat Alternating Uppercut
Exercise #2 - Push Up
Exercise #3 - MB Chops
Exercise #4 - RB Squat Press
Exercise #5 - Squat Jump Over head
Exercise #6 - RB Seated Rows Palms Down

Have a Great Workout and don't forget to write down your results.

December 1st Karate Fit Workouts

Each exercise is 3 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.



MB=Medicine Ball or light weights

RB= Resistence bands but you can use light weights

To get any equipment you need please visit http://www.unlimitesuccessma.com/ and click on Martial arts gear.


Exercise #1 - Burpee Push Up Sprawl Jump Up
Exercise #2 - Bicycles (One rep constitutes both sides)
Exercise #3 - MB Hip Thrust (Bridge)
Exercise #4 - RB Bent Over Rows (Palms facing in)
Exercise #5 - Push Ups
Exercise #6 - MB Knee to Chest Chop

Gear up for the Holidays

Today's workout:

Remember to Warm up for at least five minutes with jumping jacks, dynamic stretching, and some static stretching.

Follow along with your Workout Muse mp3 files and listen to the prompts.

Don't forget to right down the number of reps you do of each excercise during your 10 second "rest" break.

This is your Resistence Day.

Excercise #1: Jumping Jacks (do not record reps)
Excercise #2: Medicine Ball Squats
Excercise # 3: Push ups
Excercise # 4: Leg Lifts (6 in. to verticle)
Excercise # 5: Chair Dips (palms on the chair, knees bent)
Excercise # 6: Jump Squats
Excercise # 7: Front Fall position (Plank)
Excercise # 8: Jump Rope (do not record reps)

I Want The Ultimate Holiday Survival Kit NOW!

Yours in health,

Mark McGee
604 W. Bethany #208
Allen TX 75013