Week #4 of Session #13

Week 4 - Day 1
A – Dynamic Warm-up, Hip Mobility and Planking
B – Say Hello to my Little Friend!
40-30-20-10
Jumping Pull-ups
Bulgarian Squats (per leg)
Pikes
Push-ups
C – Cool Down and Stretching

Week 4 - Day 2
A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – 20 minutes of FIRE!
20 Minutes as Many Rounds as Possible of:
10 Siff Squats
8 Sit-Ups
6 Feet Elevated Dips
4 Burpees
2 Sprints
D – Cool Down and Stretching

Week 4 - Day 3
A – Calisthenics and Planking
B – Suicide Frogs with DB’s
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 x 50 Yard Sprints with Tire
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 DB Front Squats
D – Cool Down and Stretching

Week 4 - Day 4
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to Christmas!
For Time:
1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Pull-Ups
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Reverse Crunches
20 Jump Rope
4 Laps
C – Cool Down and Stretching

Week 3 of session #13

Week 3 - Day 1

"It is always your next move." – Napoleon Hill

A – Dynamic Warm-up and Hip Mobility
B – Partner Sprint Drills with 5 Burpees
C – Max Around The Block
5 rounds of:
1) Squats
2) Push-ups
3) Rope Rows
4) Reverse Crunch
5) Push Press
The rep scheme is as follows:
Round #1 – 1=Max # without stopping, 2=10, 3=15, 4=10, 5=15
Round #2 – 1=20, 2=Max # without stopping, 3=15, 4=15, 5=10
Round #3 – 1=20, 2=10, 3=Max # without stopping, 4=15, 5=10
Round #4 – 1=20, 2=10, 3=15, 4=Max # without stopping, 5=10
Round #5 – 1=20, 2=10, 3=15, 4=15, 5=Max # without stopping
D – Cool Down and Stretching

Week 3 - Day 2

"Nobody cares how much you know until they know how much you care." - Me

A – Calisthenics and Planking
B – Partner Sprints w/tires
C – Tuesday Training
For Time:
30 Chin to knees
20 DB Thrusters
10 Kettle Sumo High Pull
2 laps
20 Chin to knees
20 DB Thrusters
20 Kettle Sumo High Pull
2 laps
10 Chin to knees
20 DB Thrusters
30 Kettle Sumo High Pull
2 laps
D – Cool Down and Stretching

Week 3 - Day 3

"It is better to deserve honors and not have them than to have them and not deserve them." - Mark Twain

A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the court. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.
C – Cool Down and Stretching

Week 3 Day 4

"The truth of the matter is that you always know the right thing to do. The hard part is doing it." - General H. Norman Schwarzkopf

A – Calisthenics and Planking
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*4 rounds*
C. Sprints, Wall Ball, Slam Ball Combo with a Twist
Sprints 40 yards and back.
Perform one wall ball shot followed immediately by one slam ball shot.
When the required number of reps is completed, immediately progress to the twisting pushups.
Repeat for the required number of sets.
1. Sprint 40 yards and back.
2. Perform a total of 25 wall ball shots and 25 slam ball shots.
3. Perform 16 twisting push-ups.
*4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching

Week #2 of Session 13

Let's go.

Week 2 - Day 1

“A strong positive attitude will create more miracles than any wonder drug.” - Patricia Neal

A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Kettlebell Swings
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 50 Jump Rope after 21, 15, 9, 3
* 200 Meters After 18, 12, 6
C – Cool Down and Stretching

Week 2 - Day 2

"Only put off until tomorrow what you are willing to die having left undone." - Picasso

A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
Walking One-Arm DB Overhead Lunge (per leg)
Pikes
Plia Lunges (per leg)
Lunge Stance One Arm Row (per arm)
Push Press
10, 9, 8... 2, 1
C – Cool Down and Stretching

Week 2 - Day 3

"I've learned to not sweat the petty things, and not pet the sweaty things." - Author Unknown

A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds for Time of:
25 Twisting Push-ups
20 Feet Elevated Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Keep the Hips Down)
D – Cool Down and Stretching

Week 2 - Day 4

"It is exercise alone that supports the spirits and keeps the mind in vigor." - Marcus Tullius Cicero

A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows
30 Dips
40 Kettle Swings
50 Box Jumps
40 Wall-Ball Shots
30 Low Ring Push-Ups
20 Slide Board Ham Curls
10 Turkish Get-ups with Sandbag or KB
* Sprint Length of Court and Back Between Each Set of Exercises
C – Cool Down and Stretching

Session 13!

Can you believe it? Thanksgiving has come and gone and we are near the end of the year!

I trust you had a nice Thanksgiving Holiday and that you're ready to "tear it up" this week in training.

Well, what are we waiting for...

Day 1 - Week 1

"When you do something, you should burn yourself up completely, like a good bonfire, leaving no trace of yourself”- Shunryu Suzuki

A – Dynamic Warm-up and Hip Mobility
B – Fast Track to Nowhere
Partner up and take turns running with the tire to the end of the court, do 7 Burpees and returning to the starting point. Each partner performs 3 times.
C – WOD
3 Rounds for Time of:
40 Prisoner Squats
1 lap
30 Push-Press
1 lap
20 Rows
200 Jump Rope
10 Clean and Press (W – 15#, M – 25#)
C – Cool Down and Stretching

Day 2 - Week 1

"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." – Thomas Edison

A – Calisthenics and Planking
B – WOD
5 Rounds for Time:
20 Box Jumps
15 Front Squats with DB’s
10 Turkish Get-ups with implement
5 Handstand Push-Ups
D - Post Training Stretching

Day 3 - Week 1

"First, have a definite, clear practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends: wisdom, money, materials, and methods. Third, adjust all yourmeans to that end." – Aristotle

A – Dynamic Warm-up and Hip Mobility
B - Partner Shuttle run with Tuck Jumps
C – You want me to do what?
1 - Dips
2 - DB Bent-Over Rows
3 - Sprints
4 – Med Ball Clean & Jerks
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching

Day 4 Week 1

"Energy and persistence conquer all things." – Benjamin Franklin

A – Calisthenics & Planking
B – It’s all in the cards!
Divide into teams of three to four. Play two to three games.
Game one:
Spades = Burpees
Clubs = Push-ups
Hearts = KB swings
Diamonds = Siff Squats
A = 11, Face Cards = 10, no 2, 3, 4’s.
Game two:
Spades = Pikes
Clubs = Push-ups
Hearts = KB Sumo squat high pull
Diamonds = Single leg bridge dip
A=11, Face Cards = 10; 2, 3, 4 = 20, 30 and 40 seconds of planking.
Game 3?
Play game # 1 again.
C – Cool Down and Stretching

Session 13!

Week #5

It's the final week before Turkey Day! Let's make it the best!

Here we go...

Week 5 - Day 1

"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." - Herm Albright

A – Dynamic Warm-up and Hip Mobility
B – Partner Tire Sprints with Burpees
C – WOD
As Many Rounds As Possible in 30 Minutes of...
Spider Crawl x 10 yards
Suicide Sprint x 100 yards
Slam Ball in Ladder
2 laps
Wall Ball Shots x 20
Push-up Rows Combo x 10 per arm
Walking Pikes x 15 steps
Single-Arm Snatch x 10 per arm
D – Cool Down and Stretching

Week 5 - Day 2

"It does not matter how slowly you go so long as you do not stop." - Gandhi

A – Active Warm-up, Mini-bands and Team Sprints
B – WOD
For Time: 45-30-15
DB Push Press (Men 25lb, Ladies 15lb)
Jump Squats
Sit-Ups
Rows
Length of Court Broad Jump Burpees After Each Round
C – Cool Down and Stretching

Week 5 - Day 3

"People create their own questions because they are afraid to look straight. All you have to do is look straight and see the road, and when you see it, don't sit looking at it - walk." - Ayn Rand

A – Jump Rope, Planks and Mountain Climbers
B – WOD
3 Rounds for Time of:
20 Rows
2 15 Yard Pass Kettle Walk
20 Wall Ball Shots
1 Push-up Position Ladder Pass
20 Box Jumps
20 V-ups
20 Siff Squats
2 30 Yard Sprints
C – Cool Down and Stretching

Week 5 - Day 4

"Great works are performed not by strength but by perseverance." - Samuel Johnson

A – Warm up:
Lateral Shuffle with X band
Monster Walk with X band
Lunge (forearm to instep) with hamstring stretch
Inchworms
B – Metabolic circuit
3 rounds of:
Lunge with 4s pause at bottom of movement x 15 per leg
Push up with 4s pause at bottom of movement x 10
Plank walk ups with 5 count hold x 10
DB SLDL x 10 per leg
One arm row from lunge to single leg stance x 7 per position
C – Squat series
Explosive to normal speed to isometric
20s at each zone - 3 rounds
D – Cool Down and Stretching

Week #4

Wow!

Week 4 - Day 1

A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 Squats
5 Kettle Swings
5 Push-Ups
And…10 Rounds of:
5 Box Jumps or High Step-ups per leg
5 Pull Ups
5 Ball Slam
C – Cool Down and Stretching

Week 4 - Day 2

A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Tabata Aplenty!
2 Rounds of:
Tabata Push-ups
Tabata Squats
Tabata Rows
Tabata Slam Ball
D – Cool Down and Stretching

Week 4 - Day 3

A – Calisthenics and Planking
B – Suicide Frogs with DB’s
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Reverse Crunches
10 DB Thrusters
D – Cool Down and Stretching

Week 4 - Day 4

A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Pull-ups
DB Over Head Squats
Pikes
Push-ups
C – Cool Down and Stretching

Week 3 of Session #12

Here we go:

Week 3 - Day 1

"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything."- Napoleon Hill

A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots (Full Squats)
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 4 complete rounds for time
D – Cool Down and Stretching

Week 3 - Day 2

“Wanting, or intending, is the beginning of the Creating Process, and without it, no deliberate creation will occur. But most of you are suppressing your desires, to avoid disappointment.”- Esther Hicks

A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Thrusters
10 Kettle Sumo High Pull
2 30 yard sprints
20 Sit-ups
20 Thrusters
20 Kettle Sumo High Pull
2 30 yard sprints
10 Sit-ups
20 Thrusters
30 Kettle Sumo High Pull
2 30 yard sprints
D – Cool Down and Stretching

Week 3 - Day 3

“Toughness is in the soul and spirit, not in muscles.”- Alex Karras

A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the court. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.
C – Cool Down and Stretching

Week 3 - Day 4

"Champions keep playing until they get it right."- Billie Jean King

A – Calisthenics and Planking
B – Travel Time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*4 rounds*
C. Diablo Medicine Ball Hurl with a Partner
Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must do WALKING LUNGES to the ball, pick it up, and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.
1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards with WALKING LUNGE in between
*4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching

My how the weeks fly by!

Here's week #2 of session #12!

Week 2 - Day 1

"Action expresses priorities." - Ghandi

A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Kettlebell Swings
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 50 Jump Rope after 21, 15, 9, 3
* 2 Laps After 18, 12, 6
C – Cool Down and Stretching

Week 2 - Day 2

"Give yourself something to work toward - constantly." - Mary Kay Ash

A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
7 Dumbbell Thrusters
7 Burpees
7 Double Unders or 7 Tuck Jumps
7 Pikes
7 DB Hang Cleans
7 Slide Ham Curls
7 Push Jerks
C – Cool Down and Stretching

Week 2 - Day 3

"Begin - to begin is half the work, let half still remain; again begin this, and thou wilt have finished." – Marcus Aurelius

A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds for Time of:
25 Push-ups
20 Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Keep the Hips Down)
D – Cool Down and Stretching

Week 2 - Day 4

"Some people dream of success while others wake up and achieve it."- Unknown

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Low Rope Push-ups
20 Slide Ham Curls
30 Wall Ball Shots
40 Floor Wipers
50 Box Jumps (or 25 Bulgarian Squats per leg)
D – Cool Down and Stretching

Here we go!

Alright, it's the 12th session of the Firestorm Fitness Systems Fat Burning Fit Camps and am I ever excited!

Why?

Because this go around we are doing the class for 5 weeks instead of the normal 4 week session. That's right, you get 5 full weeks for the price of 4!

And what, praytell, will you be doing for those 5 glorious weeks? Let's find out?

Week 1 - Day 1

"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." - Herm Albright

A – Dynamic Warm-up and Hip Mobility

B – Fun, fun, fun!

Find a partner. Partner "A" runs to the far end of the court and performs 10 "body-builders" and returns to the start. Partner "B" runs to the far end of the court and does the same. Perform this 3 times each.

C – Up and Down

1. 100 Squats

2. 10 Hanging Dips

3. 75 Squats

4. 15 Hanging Dips

5. 50 Squats

6. 20 Hanging Dips

7. 25 Squats

8. 25 Hanging Dips

For time

C – Cool Down and Stretching

Week 1 - Day 2

"No legacy is so rich as honesty." William Shakespeare

A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 25 overhead med ball tosses each.
C – WOD
5 Rounds for Time of:
7 Spiderman Push-ups
14 DB Split Jerks
21 Squats
100 Jump Rope
D - Post Training Stretching

Week 1 - Day 3

"Action is the foundational key to all success." - Picasso

A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
6 Rounds for Time of:
1 Spider Crawl Pass keeping the hips down for 15 yards
1 Suicide Run
5 Low Rope Rows
**5 DB Power Clean
**5 DB Push Jerk
**5 DB Squats
**Same weight for all and make them heavy
D – Cool Down & Stretching

Week 1 - Day 4

"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do." - Leonardo Da’ Vinci

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
1. Run 4 laps
2. When you return from your 800M, on the very first minute (keep your eye on the clock), begin with:
3 Mixed Grip Pull-ups, 6 Push-Ups, 9 Squats
Each following minute, add 1 Pull-Up, 2 Push-Ups, 3 Squats
Minute 2: 4-8-12
Minute 3: 5-10-15
Minute 4: 6-12-18
Minute 5: 7-14-21
Minute 6: 8-16-24
Minute 7: 9-18-27
Minute 8: 10-20-30
Continue through the sequence, minute to minute, until you fail to complete the assignment. Each time you fail, start over with 3-6-9 and work your way back up.
After the 20th Round: 8 laps!
It's for time as well as reps, so get going following your last squat.
C – Cool Down and Stretching

Week #4 of session #11 - The Final Week!

This is the final week of this session and it's been great.

The next set of classes begins Monday October 15th. To find out all of the details on classes and times, click here.

Here's this week's training protocol:

Week 4 – Day 1

"I do not believe in excuses. I believe in hard work as the prime solvent of life's problems." – J.C. Penny

A. Hip Mobility - Cal's
B. Riverfront Gambling - Team training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Burpee
Spades = Pushup
*Ace = 11*
Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Third Game:
Hearts = Burpee
Diamonds = Pushup
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
C. Post Training Stretching

Week 4 – Day 2

"Shallow men believe in luck. Strong men believe in cause and effect." Ralph Waldo Emerson

A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Workout Of The Day
Push-Ups
Kettle Sumo High Pull
Pikes
• 25-15-5
• 20-15-10
• 15-15-15
• 10-15-20
• 5-15-25
• 10-15-20
• 15-15-15
• 20-15-10
• 25-15-5
D – Cool Down and Stretching

Week 4 – Day 3

"Success demands singleness of purpose." – Vince Lombardi

A – Calisthenics and Planking
B – Partner Shuttles with Burpees
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 15 yards Broad Jump Burpee Pass
20 Slam Ball
20 Reverse Crunches
10 DB Power Snatches
D – Cool Down and Stretching

Week 4 – Day 4

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy." - Dale Carnegie

A. Dynamic Warm-up & Jump Rope Runs
B. Suicide Squats
Jump Squats: 20s
Squats: 20s
Sit and hold (half squat): 20s
Repeat 3 x round for 3 total minutes
C. “300” Training
For time:
25 Ring Rows
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Step-ups)
50x Floor Wipers
50x DB Clean and Press (DB or KB must touch floor between reps)
25x Ring Rows
D. Cool Down & Stretching

Week #3 of Session #11

YEE-HAWW!

I cannot believe that we've already covered two full weeks of this current session. What could we possibly do to top the past two-weeks of training?

Let's find out....

Week 3 - Day 1

"Time may be a great healer, but it's a lousy beautician." - Unknown

A. Dynamic Warm-up & Jump Rope Runs
B. Tabata Time - Squats
C. Team Competition
Break into teams of four. Each team member moves through the stations until all rounds have been completed. Today we play twice for 5 rounds.
1. Tire Drag to end of court and back
2. Push-ups
3. Jumping Squats
4. KB Swing
Second Round
1. Tire Drag Backwards to end of court and back
2. Hamstring Slide Curls
3. Burpees
4. Dumbbell Push Press
D. Cool Down & Stretching

Week 3 - Day 2

"Talk is cheap because supply exceeds demand." - Unknown

A. Dynamic Warm-up & Hip Mobility
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Bench Jumps - Dips
1. One Arm Dumbbell Thrusters x 15
2. Renegade Rows x 20
3. Slide Lunges x 25
*As many Full rounds as you can in 22-26 minutes*
D. Cool Down & Stretching

Week 3 - Day 3

"The real art of conversation is not only to say the right thing at the right time, but also to leave unsaid the wrong thing at the tempting moment." - Unknown

A. Calisthenics - Hip Mobility
B. Fight Gone Bad in S.A.
In this workout you have FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:
1. Slam ball
2. Dumbbell Push Press
3. Kettlebell Swings
4. Reverse Crunches
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. Run around the court for time x 3 - 5 laps
D. Stretching

Week 3 - Day 4

"If marriage were outlawed, only outlaws would have in-laws." - Unknown

A) Dynamic Warm-up and Hip Mobility
B) Jump Rope Series
Partner up. Partner A jumps rope while running to the wall and back while partner B jumps in place. Repeat three times.
C) Towers of Power
Perform each of the following movements in order of their appearance. Two rounds of 12 minutes each.
1) DB Push-up with Row x 10
2) Turkish Get-up with Implement x 12
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Rope Rows x 20
5) Pikes x 25
6) Ground & Sky Squats x 30
D) Cool Down and Stretching

Week two of the 11th session of the Firestorm Fitness Fat Burning Fit Camps is officially underway. The fat is flying off of bodies like drops of water off a basketball in a high wind...

Here's this week's protocol:

Week 2 - Day 1

"Shallow men believe in luck. Strong men believe in cause and effect." - Ralph Waldo Emerson

A) Dynamic Warm-up, Hip Mobility and Planking
B) Team Tire Races
C) Workout of the Day
20 Pull-Ups
30 Slide Hamstring Curls
40 Sit-Ups
50 Siff Squats
5 Rounds w/ 2-3 Minutes Rest Between
D) Cool Down and Stretching

Week 2 - Day 2

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy." - Dale Carnegie

A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Kettlebell Swings
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 50 Jump Rope after 21, 15, 9, 3
* 2 Laps After 18, 12, 6
C – Cool Down and Stretching

Week 2 - Day 3

"Don't hit at all if you can help it; don't hit a man if you can possibly avoid it; but if you do hit him, put him to sleep." - Theodore Roosevelt

A) Dynamic Warm-up & Hip Mobility
B) Partner Seated Med Ball Tosses
C) 50 cents worth of training...
For time:
50 Box Jump or High Step-ups per leg
50 SLRDL
50 Kettlebell Swings
50 Step Walking Lunge
50 Floor Wipers
50 Push Press
50 Rope Rows
50 Wall Ball Shots
50 Push-Ups
50 Yard Sprint x 5
D) Cool Down and Stretching

Week 2 - Day 4

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." - John F. Kennedy

A) Calisthenics, Active Flexibility and Cobras
B) The Power of 5...
5 Rounds for Time of:
5 SLDL per leg
10 Knees to Elbows or Pikes
15 Box Jumps or 15 Bulgarian Squats per leg
Tire Drag to end of court and back
C) Cool Down and Stretching

"It" is on!

That's right! The 11th session of the Firestorm Fitness Systems Fat Burning Fit Camps has officially begun.

And what's in store this week?

Just look...

Week 1 - Day 1

"Time is at once the most valuable and the most perishable of all our possessions."- John Randolph

A – Dynamic Warm-up and Hip Mobility
B – Partner Relays with Mountain Climbers
C – 5 x 5 and then some
5 Rounds for time of:
10 Low Rows
20 Full Sit-ups
30 Pushups
40 Prisoner Squats
Run the agility ladders and sprint between rounds
D – Cool Down and Stretching

Week 1 - Day 2

"I must say as to what I have seen of Texas, it is the garden spot of the world, the best land and the best prospects for health I ever saw, and I do believe it is a fortune to any man to come here."- Davy Crockett

A – Calisthenics and Planking
B – 300 yard shuttle with partner
C – Oh boy, is this fun!
4 Rounds for Time:
7 Handstand Push-Ups
14 DB Press (Heavy)
21 DB Overhead Split Squats (per side)
21 Tuck Jumps
21 Push Press
50 Ft. Walking Lunge w/ Squat Jumps at Cones
21 DB Upright Row
21 Kettle Swings
D - Post Training Stretching

Week 1 - Day 3

"Provided a man is not mad, he can be cured of every folly but vanity." - Jean-Jacques Rousseau

A – Dynamic Warm-up and Hip Mobility
B - Partner Shuttle run with Tuck Jumps
C – You want me to do what?
1 - Dips
2 - DB Bent-Over Rows
3 – Turkish Get-ups with sandbag
4 – Heavy Med Ball Clean & Jerks
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching

Week 1 - Day 4

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." – Vince Lombardi

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
2 Laps
50 Pikes
4 30 yard sprints
40 Box jumps or 60 high steps ups per leg
4 30 yard sprints
30 Wall ball shots
2 Laps
50 Push-Ups
4 30 yard sprints
40 Slam ball
4 30 yard sprints
30 Pull-ups or 60 rows
2 Laps
C – Cool Down and Stretching

Can you believe that school is starting already?

That's right! It's time for the kiddo's to be back in school.

And it's the final week of classes for this session. Wow, time's sure fun when you're having flies.....or something like that.

Anyway...

Here's this weeks training protocol's.

Week 4 -- Day 1

"All human actions have one or more of these seven causes: chance, nature, compulsions, habit, reason, passion, desire." Aristotle

A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 DB Overhead Squats
5 Kettle Swings
5 Push-Ups
And…
10 Rounds of:
5 Box Jumps
5 Low Rope Rows
5 Ball Slam
C – Cool Down and Stretching

Week 4 -- Day 2

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." - John F. Kennedy

A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – 20 minutes of FIRE!
20 Minutes, as many rounds as possible of:
10 Bulgarian Squats
8 Slide Board Hamstring Curls
6 Pikes
4 Burpees
2 25 yard Sprints
D – Cool Down and Stretching

Week 4 -- Day 3

"The world has the habit of making room for the man whose actions show that he knows where he is going." – Napoleon Hill

A – Calisthenics and Planking
B – Partner Suicide Frogs with DB’s
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 15 yard Broad Jump Burpee
20 Slam Ball
20 Reverse Crunches
10 DB Power Snatches
D – Cool Down and Stretching

Week 4 -- Day 4

"I've learned that we are responsible for what we do, unless we are celebrities." - Nicole Ritchie, Paris Hilton, etc.

A – Dynamic Warm-up and Hip Mobility
B – 300 yard shuttle x 2 at a time
C -- Say goodbye to summer!
For Time:
1 Lap
40 Push-Ups
40 Squats
40 Sit-Ups
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Pull-Ups
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 High Step-Ups
20 Knees to Elbows
20 Jump Rope
4 Laps
C – Cool Down and Stretching

It's happening...right before your eyes!

If you're not a part of the Firestorm Fitness Systems Fat Burning Fit Camps, well...you're sadly lagging behind!

Here's this weeks protocol!

Week 3 – Day 1

"Fall down 100 times, rise 101"- Zen quote

A – Dynamic Warm-up and Hip Mobility
B – Partner Sprint Drills with 5 Burpees
C – Max Around The Block
5 rounds for time of:
1) Squats
2) Push-ups
3) Rope Rows
4) Reverse Crunch
5) Push Press
The rep scheme is as follows:
Round #1 – 1=Max # without stopping, 2=10, 3=15, 4=10, 5=15
Round #2 – 1=20, 2=Max # without stopping, 3=15, 4=15, 5=10
Round #3 – 1=20, 2=10, 3=Max # without stopping, 4=15, 5=10
Round #4 – 1=20, 2=10, 3=15, 4=Max # without stopping, 5=10
Round #5 – 1=20, 2=10, 3=15, 4=15, 5=Max # without stopping
D – Cool Down and Stretching

Week 3 – Day 2

“Everything can be taken from a man but the last of his human freedoms, the right to choose one’s attitude in any given set of circumstances – the right to choose one’s own way.” - Dr. Victor Frankl

A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Knees to Elbows
20 Thrusters
10 Kettle Sumo High Pull
2 laps
20 Knees to Elbows
20 Thrusters
20 Kettle Sumo High Pull
2 laps
10 Knees to Elbows
20 Thrusters
30 Kettle Sumo High Pull
2 laps
D – Cool Down and Stretching

Week 3 – Day 3

"The slow man with integrity will ultimately catch the swift one who has none." Unknown

A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the court. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.
C – Cool Down and Stretching

Week 3 – Day 4

"It takes a man to stand up for what he believes...especially in a society where everything is supposed to be politically correct." - Carlos Delgado

A – Calisthenics and Planking
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*4 rounds*
C. Diablo Medicine Ball Hurl with a Partner
Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must do WALKING LUNGES to the ball, pick it up, and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.
1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards with WALKING LUNGE in between
*4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching

Wow, what a start!

Dude, last week was great! If you missed it, well...you missed it.

Here we are into the second week of session #10, and just look at what we have in store for it!

Week 2 – Day 1

"There is no telling how many miles you will have to run while chasing a dream."- Unknown

A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Kettlebell Swings
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 50 Jump Rope after 21, 15, 9, 3
* 200 Meter Sprint After 18, 12, 6
C – Cool Down and Stretching

Week 2 – Day 2

“Always bear in mind that your own resolution to success is more important than any other one thing.” - Abraham Lincoln

A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
Walking One-Arm Overhead Lunge (per leg)
Slide Board Pikes
Plia Lunges
Kneeling Single Arm Tube Row (per arm)
Push Press
* 10, 9, 8... 2, 1
C – Cool Down and Stretching

Week 2 – Day 3

“Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.” - Lou Holtz

A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds for Time of:
25 Reverse Grip Push-Ups
20 Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Down & back. Keep the Hips Down)
D – Cool Down and Stretching

Week 2 – Day 4

"If you can't be a good example -- then you'll just have to be a horrible warning." - Catherine

A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows
30 Dips
40 Kettle Swings
50 Box Jumps
40 Wall-Ball Shots
30 Low Ring Push-Ups
20 Slide Board Ham Curls
10 Turkish Get-ups with Sandbag
* Sprint Length of Court and Back Between Each Set of Exercises
C – Cool Down and Stretching

It's that time again!

That's right kids! It's time for the next session of the Firestorm Fitness Systems Fat Burning Fit Camps!

Session #10 is officially under way!

And here's what's in store!

Week 1 – Day 1

"The question isn't who is going to let me; it's who is going to stop me." Ayn Rand

A – Dynamic Warm-up and Hip Mobility
B – Up and Down
1. 100 Squats
2. 10 Hanging Dips
3. 75 Squats
4. 15 Hanging Dips
5. 50 Squats
6. 20 Hanging Dips
7. 25 Squats
8. 25 Hanging Dips
For time
C – Cool Down and Stretching

Week 1 – Day 2

"Success depends upon previous preparation, and without such preparation there is sure to be failure." Gandhi

A – Calisthenics and Planking
B - Max effort test
Rows x :60sec - :45sec - :30sec
Sit-ups x :60sec - :45sec - :30sec
*Rest in between is equal to the time of respective test*
C - Russian Hops and Run Circuit
For Total time
1. Run 2 laps
2. Russian Hops to end of court, KEEP TRACK OF TOTAL REPS
3. One Leg Step Jump x 'that many reps'
4. Jumping Lunge (each leg) x 'that many reps'
5. Full Squat Jump x 'that many reps'
6. Sprint Ends, Run Sides x 2 laps
7. Step ups (each leg) x 'that many reps'
8. Walking Lunge (each leg) x 'that many reps'
9. Squat x 'that many reps'
10. Skip ends, run sides x 2 laps
D - Post Training Stretching

Week 1 – Day 3

"Apply yourself. Get all the education you can, but then, by God, do something. Don't just stand there, make it happen." Robert Ringer

A – Dynamic Warm-up and Hip Mobility
B - Partner Shuttle run with Tuck Jumps
C – You want me to do what?
1 - Dips
2 - DB Bent-Over Rows
3 - Sprints
4 – Med Ball Clean & Jerks
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching

Week 1 – Day 4

"Focus on remedies, not faults." Jack Nicklaus

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
1. Run 4 laps
2. When you return from your 800M, on the very first minute (keep your eye on the clock), begin with:
3 Mixed Grip Pull-ups, 6 Push-Ups, 9 Squats
Each following minute, add 1 Pull-Up, 2 Push-Ups, 3 Squats
Minute 2: 4-8-12
Minute 3: 5-10-15
Minute 4: 6-12-18
Minute 5: 7-14-21
Minute 6: 8-16-24
Minute 7: 9-18-27
Minute 8: 10-20-30
Continue through the sequence, minute to minute, until you fail to complete the assignment. Each time you fail, start over with 3-6-9 and work your way back up.
After the 20th Round: 8 laps!
It's for time as well as reps, so get going following your last squat.
C – Cool Down and Stretching

Has it really come to this?

Is this really the last week of this session of classes?

Well, let's get to it:

Week 4 - Day 1

The only man who makes no mistakes is the man who never does anything. Teddy Roosevelt

A) Calisthenics, Hip Mobility and Planks
B) The Outlaw Josie Wales
50 Single Leg Squats (25 per leg)
50 Push-ups
50 Obstacle jumps
50 Rows
50 Kettlebell Swings
50 Pull-ups
50 Walking lunges
50 Med Ball Slams
50 Sit-ups
50 Dumb bell or Kettebell Snatches
C) Cool Down and Stretching

Week 4 - Day 2

"When they call the roll in the Senate, the Senators do not know whether to answer "Present" or "Not guilty." Teddy Roosevelt

A. Dynamic Warm-up
B. TAG! Or Red/Blue
C. That’s just wrong...
1. Bulgarian Squats x 10 per leg
2. Spiderman or T-push-ups x 12
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Jump - Dip - Sprint
1. 15 Jumping Squats
2. 15 Dips
3. Sprint once to the end of court, jog back
*Repeat for as many complete rounds as you can in 12 minutes*
E. Post Training Stretching

Week 4 - Day 3

"When you play, play hard; when you work, don't play at all." Teddy Roosevelt

A. Calisthenics - Hip Mobility – Planks and Pointing Dog Series
B. 4 man team competition – Tire push - 2 games
C. Circuit
1. Sprint to the end of the court & jog back
2. Rope Push-ups x 15
3. Slide board hamstring curls x 20
4. Run once around the court
5. Perform:-
-round one, Sky and ground squats x 40-
-round two repeat circuit but substitute: -
- Sky and ground jump squats x 40-
-round three repeat circuit but substitute:-
-Walking lunges x 40 total-
-round four, repeat circuit but substitute:-
-Jumping Lunges x 40 total
repeat circuit as necessary starting at round one exercise, sky and ground squats...do as many complete rounds as possible in 22-26 minutes
D. Cool Down & Stretching

Week 4 - Day 4

"Believe you can and you're halfway there." Teddy Roosevelt

A. Calisthenics
- Jumping jacks- shuffle splits- vertical hops- lateral hops
*20 seconds each x 3 sets*
B. Bottom to Bottom Tabata Squats
20 seconds of work, 10 seconds of a static hold in the bottom squat position repeated for 8 straight sets. Your score is the TOTAL amount of reps you get over all 8 sets
C. Cone ManeuversSix
(6) cones are spread over the court. Follow the instructions stationed at each cone. We will go 3 times around the course.
D. Full Court Press
1. Jog once around court
2. Sprint to end
3. Jog once around court
4. Back pedal to end
5. Jog once around court
6. Sprint length of court and skip back
E. Cool Down & Stretching

Welcome to this weeks round of fat burning exercises! Let's go!

Week 3 - Day 1

"Motivation follows action." - Robert Ringer

A - Dynamic Warm-up & Hip Mobility
B - Partner up Race Instructions & Circuit
Divide camp into Teams of 2, then pair 2 teams together
*Team Number one: Partner #1 does 20 Dumbbell Push Presses;
then partner #2 will do their 20
*Team Number two: Do as many Burpees as possible until team #1 is done
*Switch roles, winner is the team who has the most Burpees
*All paired teams, i.e. Team 3 and Team 4 are having the same race as Team 1 and 2.
**Best Two out of Three, then switch paired teams**
Click here for a video of 2 teams competing
C - Shuttle Run Circuit Instructions & Circuit
* Partner up - One goes first, then Partner goes second
*Run 20 yards, Perform 10 jumping lunges total, Run back 20 yards
*Partner follows with same circuit
*Run 40 yards, Perform 10 squat jumps, Run back 40 yards
*Partner follows with same circuit
*Run 60 yards, Perform 10 squats, Run back 60 yards
*Partner follows with same circuit
*Rest One Minute and then Repeat at the start for 3 total sets
D - Cool Down and Stretch

Week 3 - Day 2

"How very little can be done under the spirit of fear." - Florence Nightingale

A. Hip Mobility, Cal's and Court Sprints
B. Set the Table
Max effort repetition in 1 minute - keep track of individual exercise records:
1. Kettlebell Swing x 1 min
2. Slam ball x 1 min
3. Dumbbell Push Press x 1 min
C. Serve it up
1. Run once around court
2. Perform 10 Push-ups
3. Perform 15 Walking Lunge each leg
4. Sprint to end of court and back
5a. Perform your previously recorded repetition max number for Kettlebell Swing
*Repeat circuit starting at beginning*
5b. In round two Perform your previously recorded repetition max number for Slam ball
*Repeat circuit starting at beginning*
5c. In round three Perform your previously recorded repetition max number for Dumbbell Push Press
**As many complete rounds as you can in 22-28 minutes**
D. Post Training Stretching

Week 3 - Day 3

"Focus on remedies, not faults." Jack Nicklaus

A. Dynamic Warm-up & Jump Rope Runs
B. Partner Shuttles with Burpees
C. “300” Training
25 Ring Rows
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Step-ups)
50x Floor Wipers
50x DB Clean and Press (DB or KB must touch floor between reps)
25x Ring Rows
D. Cool Down & Stretching

Week 3 - Day 4

"Great works are performed not by strength but by perseverance." Samuel Johnson

A) Warm up: Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Slide Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (60s each side)
Phase Two:
Single Leg RDL (60s each leg)
High Stretch Tube Straight Arm Rows (60s)
Reverse Crunch (60s)
T-push ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead lift (60s each)
Dips (60s)
Reverse Plank (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s each - 3 circuits)
C) Cool Down and Stretching

Week #2 of Session 9

This past week was July 4th week, so many folks opted to vacation and visit places far, far from the Firestorm. Let's welcome them home with this week's selection of training principles.
Enjoy!

Week 2 - Day 1

"Quality means doing it right when no one is looking." Henry Ford

A. Dynamic Warm-up, Hip Mobility, Planking
B. Red-Blue...
C. My New Favorite Workout!
1) Kettle bell complex - performed left and right
a. KB Swing x10
b. KB High Row x 10
c. KB Clean & Press x 10
d. KB Squat x 10
e. KB Thruster
2) Dips x 15
3) Rows x 20
4) Sit-ups x 30
5) Full Court Skips
**Two 12 minute Games**
D. Cool Down & Stretching

Week 2 - Day 2

"No amount of ability is of the slightest avail without honor." Andrew Carnegie

A. Dynamic Warm-up
B. Squats and…
1. Prisoner squats x 5
2. Spiderman or Dive Bomber Push-ups x 10
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Creep along...
1. Crab Walk or Bear Crawl x 10 yards
2. Walking lunge-squat jump x 30 yards
3. Duck Walk x 20 yards
3. Sprint x 60 yards
*As many rounds as you can in 12 minutes
E. Post Training Cool Down & Stretching

Week 2 - Day 3

"The slow man with integrity will ultimately catch the swift one who has none." Unknown

A. Hip Mobility - Cal's
B. Riverfront Gambling - Team training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Burpee
Spades = Pushup
*Ace = 11*
Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Third Game- ROLL THE DICE, multiply the number shown x the card flipped - So flip an Ace of hearts and roll a 4 and you have 44 Burpees! :
Hearts = Burpee
Diamonds = Pushup
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
C. Post Training Stretching

Week 2 - Day 4

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you in the real deal. The Iron is the great reference point, the all-knowing perspective giver, always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.. Henry Rollins

A. Dynamic warm-up
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*4 rounds*
C. Diablo Medicine Ball Hurl with a Partner
Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must do WALKING LUNGES to the ball, pick it up, and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.
1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards with WALKING LUNGE in between
*4 rounds*
D. Jumping Kelly
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching

Session #9 of the Firestorm!

Here it is! Another session of the Firestorm Fitness System Fat Burning Fit Camp.

Let's get this show on the road!

Week 1 – Day 1

"Action is the foundational key to all success." Unknown

A) Dynamic Warm-up and Hip Mobility
B) Jump Rope Series
Partner up. Partner A jumps rope while running to the wall and back while partner B jumps in place. Repeat three times.
C) Tabata Squats
20 seconds of work, 10 seconds of rest x 8 rounds
D) Towers of Power
Perform each of the following movements in order of their appearance. Two rounds of 12 minutes each.
1) DB Push-up with Row x 10
2) Turkish Get-up with Sandbag x 12
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Kettlebell Swing x 20
5) Toe Touch Crunches with Feet Elevated x 25
6) Ground & Sky Squats x 15
E) Cool Down and Stretching

Week 1 – Day 2

"Iron rusts from disuse; stagnant water loses its purity and in cold weather becomes frozen; even so does inaction sap the vigor of the mind." Leonardo Da’ Vinci

A. Dynamic Warm-up
B. Fight Gone Bad in San Antonio
In this workout you have five stations - You move through each station after 60 seconds. This is a non-stop 5-minute circuit followed by a 2 minute rest. Today is 3 rounds.
The stations are:
1. Slam ball
2. Burpees
3. DB Push Press
4. Bench Jumps or High Steps ups
5. Kettle bell Swings
**Rest 2 minutes**
*Repeat for THREE total rounds*
C. Run 6 laps for time
D. Post Training Stretching

Week 1 – Day 3

"I think one's feelings waste themselves in words; they ought all to be distilled into actions which bring results." Florence Nightingale

A. Calisthenics - Hip Mobility - Court Skips
B. Team races!
Divide the camp into TWO teams. Each team has 3 Slam Balls, 3 Sit-up stations, 3 Burpee stations, 2 kettle bells and 1 long runway. Score as many points as you can on each station. We will play two 12 - 15 minute games
1. Sprint with tire to end of court and back = 1 point
2. Burpee x 10 = 1 point
3. Slam Ball x 15 = 1 point
4. Kettle bell Swings x 20 = 1 point
5. Sit-ups x 25 = 1 point
C. Post Training Stretching

Week 1 – Day 4

"Think of yourself as on the threshold of unparalleled success. A whole, clear, glorious life lies before you. Achieve. Achieve." -Andrew Carnegie

A – Dynamic Warm-up & Jumping Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements. Roll the dice to find out what station to progress to and perform the exercise stated at that particular station. Play 2 games.
Time limit for each game = 15 minutes
C – Post training stretching

Weel #4 of Session # 8

Summertime is here, and it's a great time to be a Firestormer!

Here's this weeks events:

Monday June 18 - Week 4 - Day 1

"The turning point toward change and action is not the infilling of the mind but the exercising of the will."- Chris Widener

A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttle run competition
1. Sprint 20 yards out, 20 mountain climbers, 20 yards back
2. Partner goes
3. Sprint 40 yards out, 20 mountain climbers, 40 yards back
4. Partner goes
*Repeat for 3 total rounds*
C. Team Races with the Toys!
We will play two 12 minute games
1. Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettle bell Swings x 25 = 1 point
4. Dips x 30 = 1 point
6. Tire sprint 60 yards out then back = 1 point
D. Post Training Stretching

Tuesday June 19 - Week 4 – Day 2

"We must all suffer one of two things: the pain of discipline or the pain of regret."- Jim Rohn

A. Calisthenics - Hip mobility
B. Tabata Style Superset
1. 20 seconds of Rows
2. 10 Seconds rest
3. 20 seconds of Push-ups
4. 10 Seconds rest
*repeat for 8 rounds, 8 total minutes*
**Score your total amount of reps**
C. Leg Warmer
1. Sprint ends, run sides
2. 15 Push-ups
3. 30 Walking Lunges
4. Sprint side, run the rest
5. 15 Star Jumps
*As many complete rounds as possible in 18-21 minutes*
D. Post training Stretching

Thursday June 21 - Week 4 – Day 3

“Wanting, or intending, is the beginning of the Creating Process, and without it, no deliberate creation will occur. But most of you are suppressing your desires, to avoid disappointment.”- Esther Hicks

A. Calisthenics - Hip mobility
B. Team Training
Break into teams of three to four.
GAME ONE = 12 minutes:
Run twice around the court:
20 Kettlebell Swings
20 Dips
20 Total walking lunges
Mark a point for your team
GAME TWO = 12 minutes:
Run twice around the court:
20 Total step-ups
20 Pushups
20 Total Reverse Lunges
Mark a point for your team
C. Stretching


Friday June 22 - Week 4 – Day 4

"You can do anything if you have enthusiasm. Enthusiasm is the yeast that makes your hopes rise to the stars. With it, there is accomplishment. Without it there are only alibis." - Henry Ford

A. Calisthenics - Hip mobility
B. Bottom to Bottom Tabata Squats
20 seconds of work, 10 seconds of a static hold in the bottom squat position repeated for 8 straight sets. Your score is the TOTAL amount of reps you get over all 8 sets
C. Rope Rows and...
1. Renegade Rows x 20
2. Broad Jump x the width of a basketball court
3. Walking Lunge the width of a basketball court TWICE
4. Sprint width of court, jog the length x 2
*Repeat for as many full rounds as you can in 23-28 minutes*
D. Stretching

Week #3 of Session #8

Wow, are we three weeks into this session already? Time flies by when the pounds come stripping off. And with summer right on top of us, it couldn't happen at a better time.

Here's this weeks protocols:

Monday June 11 - Week 3 - Day 1

"Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit."- W. Somerset Maugham

A - Dynamic Warm-up
B - Partner Shuttle run with 15 Tuck Jumps
C - Partner up!
Partner #1 does 15 dumbbell push presses right arm, 15 DB push presses left arm
Partner #2 does as many rows as possible until partner #1 is done
*Switch roles and repeat until both have completed 3 rounds.
D - Big circuit
1. Burpees x 12
2. Step Ups x 15 per Leg
3. Run 2 laps
*As many rounds as you can in 20 minutes*
DD. Alternative no running circuit
1. Dumbbell thrusters x 12
2. Prisoner Squats x 25
3. Turkish Get-ups x 12
4. Walking lunge x 25 yards
*6 rounds for total time*
E. Post Training Stretching

Tuesday June 12 - Week 3 - Day 2

"Motivation is an inner force that compels behavior. Your inner drives will propel you further and faster than external perks."- Denis Waitley

A – Calisthenics
- Jumping jacks
- Shuffle splits
- Mountain climbers
- Burpees
- Push-up plank
- Plank
*20 seconds each X 2 sets
B – Peripheral Heart Action
*Your score is the TOTAL amount of reps you get over the entire circuit
*Do not partition your effort – Leave nothing on the playing field
1. Kettle bell swings x 30 seconds
2. Ring rows x 30 seconds
3. Dumbbell push press x 30 seconds
4. Burpees x 30 seconds
*Repeat starting at the kettle bell swings for 4 complete rounds, 8 total minutes
C – It’s in the Cards
Split into teams of 3 to 4.
Each team has their own deck of cards. Each person on the team flips their own card. Play until all cards are gone.

Round 1:
Diamonds = Chin to knees
Hearts = Burpees
Spades = Squat jumps
Clubs = Push-ups
Joker = 10 reps of EACH movement!
Ace = 11 reps
Face cards = 10 reps
Throw out 2, 3 & 4

Round 2:
Joker is a multiplier!
Flip a Joker and reps are multiplied by 2. Ex: 7 become 14, 11 becomes 22.
Flip a second Joker and revert back to normal. All else remains the same.
D – Post Training Stretching

Thursday June 14 - Week 3 - Day 3

"I attribute my success to this - I never gave or took any excuse." - Florence Nightingale

A -- Jump Rope Series and Planks
B -- Diablo Medicine Ball Toss w/ partner
Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must do WALKING LUNGES to the ball, pick it up, and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.
1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards with WALKING LUNGE in between.
*Scale to your level: 3, 4 or 5 rounds*
C -- The Magnificent Seven
7 Pistols right leg
7 KB or DB snatches right arm
7 pistols, left leg
7 KB or DB snatches left arm
7 rows
7 Burpees
7 knees to elbows
7X’s for speed and time
D -- Post Training Stretching

Friday June 15 - Week 3 - Day 4

"The great thing in the world is not so much where we stand, as in what direction we are moving." - Oliver Wendell Holmes

A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, and 10.
- Wall Ball High Toss
- Renegade Rows
- Goblet squat with Dumbbell or Kettle Bell
- Turkish Get ups
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.**
Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
D- Post Training Stretching

Week #2 of Session #8

The Firestorm is getting hotter and hotter!

Here is this week's training protocol:

Monday June 4 - Week 2 - Day 1

"Hard work is straight line and luck is a curved line. Follow the straight line and the curved line will follow you."-Anonymous

A. Calisthenics - Hip Mobility – Team Tag
B. Team races with the Ramp!
Divide the camp into TWO teams. Each team has 3 Slam Balls, 3 Sit-up stations, 3 Burpee stations, 3 kettle bells and the length of the court. Score as many points as you can on each station.
We will play two 15 minute games
Game ONE:
1. Court Sprint = 1 point
2. Wall Ball x 12 = 1 point
3. Kettle bell squat high pulls x 20 = 1 point
4. 45 second plank = 1 point
5. Dips x 20 = 1 point
Game TWO:
1. Court Sprint = 1 point
2. Slam Ball x 14 or Slam ball burpees x 7 = 1 point
3. Kettlebell high pulls x 20 or Kettlebell high pull burpees x 10= 1 point
4. 60 second plank or Sandbag Get-ups x 10 = 1 point
5. Dips x 20 or Dips to a squat jump x 12 = 1 point
C. Post Training Stretching

Tuesday June 5 - Week 2 - Day 2

"When you've been defeated and you feel hopeless and all you want to do is feel sorry for yourself, this is the time when a true champion evolves; to pick themselves up and keep going no matter how many times they've fallen in the past." –Anonymous

A. Calisthenics - Hip Mobility
B. Small Group Training
Teams of 3 people each
First game:
1. Sprint ends, skip sides
2. 100 Rows
3. 100 Dumbbell push press
4. Sprint ends, skip sides
5. 100 Ankle touches
6. 50 Burpees

Second game:
1. 2 laps around court
2. 100 Rows
3. 100 Goblet squats
4. 2 x around court
5. 100 Ankle touches
6. 100 Jump Squats

Third game:
1. Sprint ends, run sides x 2
2. 100 Dumbbell push press
3. 100 Goblet squats
4. 2 x around court
5. 100 Reverse Crunches
6. 100 Jump Squats

Fourth Game:
1. Once around court
2. 100 dumbbell thrusters
3. 100 Ground and Sky squats
4. Once around court
5. 100 Heels to ceiling
6. 100 Rows
C. Post Training Stretching

Thursday June 7 - Week 2 - Day 3

"Think of yourself as on the threshold of unparalleled success. A whole, clear, glorious life lies before you. Achieve. Achieve." -Andrew Carnegie

A. Dynamic Warm-up - Cal's - Hip Mobility
B. Squat Circuits
Jump Squats: 20 seconds
Full Squats: 20 seconds
Sit and hold (half squat): 20 seconds
*Repeat 3 x round for 3 total minutes*
C. 4 x 4, Fun in the factory
In this workout you have FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:
1. Dips
2. Ring Rows
3. Burpees
4. Split Squats
**Rest 2 minute**
*Repeat for FOUR total rounds*
D. Post Training Stretching

Friday June 8 - Week 2 - Day 4

"A coach is someone who tells you what you don't want to hear, who has you see what you don't want to see, so you can be who you have always known you could be." -Tom Landry

A. Hip Mobility, Cal's and Ramp Sprint
B. Set the Table
Max effort repetition in 1 minute - keep track of individual exercise records:
1. Kettlebell Swing x 1 min
2. Slam ball x 1 min
3. Dumbbell Push Press x 1 min
C. Serve it up
1. Run once around court
2. Perform 10 Push-ups
3. Perform 15 Walking Lunge each leg
4. Sprint to end of court and back
5a. Perform your previously recorded repetition max number for Kettlebell Swing
*Repeat circuit starting at beginning*
5b. In round two Perform your previously recorded repetition max number for Slam ball
*Repeat circuit starting at beginning*
5c. In round three Perform your previously recorded repetition max number for Dumbbell Push Press
*Repeat circuit starting at the beginning*
**As many complete rounds as you can in 25-30 minutes**
D. Post Training Stretching

Firestorm Fitness Fat Burning Fit Camp Exercise Schedule - Session #8

It's a new camp and a new attitude. Let's get right to it!

Week 1 – Day 1

“If you're going through hell, keep going.”- Winston Churchill

A – Dynamic warm-up and calisthenics
B – Back to Back to Back
This workout consists of three (3) exercises performed in descending numbers fashion. Move through to the next exercise station as soon as each preceding exercise is completed until all rounds are done. Keep track of total time to finish and write on board.
1. Renegade Rows – 21, 15, 9 reps
2. Push-ups – 21, 15, 9
3. Single leg squats – 21, 15, 9 (per leg)
C – Back to Back to Back, Again
Same protocol as above. Keep track of total time to finish and write on board.
1. 1 Arm Dumbbell Push-press – 21, 15, 9 (per arm)
2. Kettlebell Swings – 21, 15, 9
3. Ankle Touches – 21, 15, 9 (per side)
D. – Run 3 laps around gym for time.
E. – Post Training Stretching

Week 1 – Day 2

“Always aim for achievement and forget about success.” Helen Hayes

A. Calisthenics - Hip Mobility - Court Skips
B. The Big Nasty
1. Sprint down court and back
2. Dips x 25
3. Walking Lunge x 25 yards
4. Jumping Pull-ups x 12
5. Sprint to end of court, back pedal return
6. Broad Jump x 25 yards
7. Sprint to end of court, carioca back
8. Pushups x 25
*Repeat for as many complete rounds as you can between 29-33 minutes*
Expected range from 5 - 8 rounds
C. Post Training Stretching

Week 1 – Day 3

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” Thomas Jefferson

A. Dynamic Warm-up
B. TAG!
C. Jump squats...
1. Spiderman push-ups x 10
2. Jump squats x 15
3. Knees to elbows or chin to knees x 20
*As many rounds as you can in 12 minutes
D. Creep along...
1. Bear crawl x 15 yards
2. Walking lunge-squat jump x 20 yards
3. Duck Walk x 35 yards
3. Sprint for distance x 60 yards
*As many rounds as you can in 12 minutes
E. Post Training Stretching

Week 1 – Day 4

“Everything can be taken from a man but the last of his human freedoms, the right to choose one’s attitude in any given set of circumstances – the right to choose one’s own way.” Dr. Victor Frankl

A – Dynamic Warm-up & Jumping Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements. Roll the dice to find out what station to progress to and perform the exercise stated at that particular station. Play 2 games.
Time limit for each game = 12 -14 minutes
C – Post training stretching

The Week Off

This is the week that many folks don't want to see come about.

The week off.

However, it must occur. Remember...we do not achieve growth by how well we train. We achieve growth by how well we RECOVER from our training.

Does that make sense?

So, if you feel up to training this week, then by all means train.

If you feel like taking the week off and doing something else, by all means do that.

I know I am.

There's a good chance that while you're reading this I'm fishing. A really good chance!

God bless you,
Steve

Week #4 of Session #7

The Final Countdown!

It's the last week of this session and it's been a great time. We've seen some dramatic changes taking place in the abilities, physiques and mindsets of the participants.

Here's to you all!

Monday May 14 - Day One

"The turning point toward change and action is not the infilling of the mind but the exercising of the will."- Chris Widener

A. Dynamic Warm-up - Hip Mobility
B. Team races with ALL of the Toys!
Divide the camp into TWO teams. Each team has, 3 Slam Balls, 3 Sit-up stations, 3 Tuck-Jump Burpee stations, 3 push press stations, 2 kettle bells and 2 tires. Score as many points as you can on each station.
We will play two 12 - 15 minute games
1. Tuck-Jump Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettle bell Swings x 25 = 1 point
4. Dumb bell Thrusters x 30 = 1 point
5. Reverse Crunches x 35 = 1 point
6. Tire sprint to end of court and then back = 1 point
C. Stretching

Tuesday May 15 - Day Two

"When your opponent's sittin' there holdin' all the aces, there's only one thing to do: kick over the table."- Dean Martin

A. Calisthenics - Hip Mobility
B. Sell-Out Tabata
20 seconds of work, 10 seconds rest repeated for 8 straight sets. Your score is the TOTAL amount of reps you get over all 32 sets
1. Ring Row x 8 set Tabata
2. Push-up x 8 set Tabata
3. Chin-to-knee x 8 set Tabata
4. Squat x 8 set Tabata
C. Jump - Dip - Sprint
1. 15 Bulgarian Squats per leg
2. 15 Dips
3. Sprint To the end of the court and back
*Repeat for as many complete rounds as you can in 10-12 minutes*
D. Cool Down & Stretching

Thursday May 17 - Day Three

"Champions keep playing until they get it right."- Billie Jean King

A. Dynamic Warm-up & Jump Rope Runs
B. Partner Shuttles with Burpees
C. “300” Training
25 Jumping Pull-ups
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Step-ups)
50x Floor Wipers
50x KB or DB Clean and Press (DB or KB must touch floor between reps)
25x Jumping Pull-ups
D. Cool Down & Stretching

Friday May 18 - Day 4

"It is exercise alone that supports the spirits and keeps the mind in vigor." Marcus Tullius Cicero

A – Dynamic Warm-up & Calisthenics
B - Solo Cards
1. Flip 4 cards
2. Run 1 lap
3. Flip 8 cards
4. Run 2 laps
5. Flip 12 cards
6. Run 3 laps
7. Flip 8 cards
8. Run 2 laps
9. Flip 4 cards
10. Run 1 lap
Hearts = Prisoner Squats
Diamonds = Jumping Lunges or High Step-ups
Clubs = Rope Pushups
Spades = Knees to Elbows or Reverse Crunches
*Ace = 11*
Face cards = 10
JOKER = 10 reps of each exercise
2's, 3's and 4's = 20, 30 or 40 seconds of planking
C – Post Training Stretching

Week #3 of Session # 7

MOVIE WEEK!

You've been waiting for it, and here it is! Enjoy!

Week 3 -- Day 1

"We all have dreams. But in order to make dreams come into reality,it takes an awful lot of determination, dedication, self-discipline,and effort." Jesse Owens

A. Dynamic Warm-up, Hip Mobility
B. Jump Rope Races with Partner
C. The Magnificent Seven
7 Pistols right leg
7 KB or DB snatches right arm
7 pistols, left leg
7 KB or DB snatches left arm
7 rows
7 Burpees
7 knees to elbows
7X’s for speed and time
D. Cool Down and Stretching

Week 3 -- Day 2

Things I've learned as I've grown older: "I've learned that artificial intelligence is no match for natural stupidity."

A. Calisthenics, Planks and Bridging
B. The Outlaw Josie Wales
50 Squats
50 Push-ups
50 Obstacle jumps
50 Renegade Rows
50 Kettlebell Swings
50 Pull-ups
50 Walking lunges
50 Med Ball Slams
50 Sit-ups
50 Kettlebell Snatches or Dumbbell Thrusters
C. Cool Down and Stretching

Week 3 -- Day 3

"Contentment comes not so much from great wealth as from few wants." EPICTETUS

A. Dynamic Warm-up, Calisthenics
B. Partner Shuttle Runs with Mountain Climbers
C. Cool Hand Luke
2 laps around the facility
20 overhead squats with DB or KB
8 KB single leg r.d.l. (per leg)
5 Turkish get-ups with implement (alternating)
Repeat 3 X’s for speed
D. Cool Down and Stretching

Week 3 -- Day 4

“A person who is successful has simply formed the habit of doing things that unsuccessful people will not do.” Unknown

A. Dynamic Warm-up
B. Jump Rope series
C. The Dirty Dozen
12 Prisoner Squats
12 Dumb Bell Push Press
12 Burpees
12 Kettlebell Swings
12 Renegade Rows
12 Plia Lunges (per leg)
12 Box Jumps (17 - 24 inch box)
12 Turkish Get-ups with sandbag
12 Knees to Elbows
12 Jumping Pull-ups
12 Yard Tire push (up & back)
12 Wall Ball Tosses
For speed and time
D. Cool Down and Stretching

Week #2 of Session 7

Whew! The first week of the new session is out of the way and what a smoker it was! What are we waiting for, here's week #2:

Week Two – Day 1

“A strong positive attitude will create more miracles than any wonder drug.” Patricia Neal

A. Calisthenics - Hip Mobility
B. Ball Slam Tabata and more
20 seconds of work, 10 seconds rest repeated for 8 straight sets. Your score is the TOTAL amount of reps you get over all 32 sets
1. Ball Slam x 8 set Tabata
2. Dumbbell push press x 8 set Tabata
3. Chin-2-knees x 8 set Tabata
4. Ring Rows x 8 set Tabata
C. Jump - Dip - Sprint
1. 15 Bench Jumps
2. 15 Dips
3. Sprint once around court
*Repeat for as many complete rounds as you can in 10 minutes*
D. Cool Down & Stretching

Week Two – Day 2

“Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.” Lou Holtz

A. Calisthenics
- Jumping jacks
- shuffle splits
- vertical hops
- lateral hops
*20 seconds each x 2 sets*
B. Bottom to Bottom Tabata Squats
20 seconds of work, 10 seconds of a static hold in the bottom squat position repeated for 8 straight sets.
Your score is the TOTAL amount of reps you get over all 8 sets
C. Cone Maneuvers
Six (6) cones are spread over the court. Follow the instructions stationed at each cone. We will go 3 times around the course.
D. Full Court Press
1. Jog once around court
2. Sprint to end
3. Jog once around court
4. Back pedal to end
5. Jog once around court
6. Sprint length of court and skip back
E. Cool Down & Stretching

Week Two -- Day 3

"Hope in every sphere of life is a privilege that attaches to action. No action, no hope." Samuel Johnson

A. Calisthenics – Hip Mobility
B. Ladders!
Divide into two person teams. #1 does 1 rep, then #2 does 1 rep. This goes on; adding one rep until both have done 9 reps. First team to finish wins the round. When that team announces its’ win, it is time to move onto the next ladder set. This is designed to be a sprint, so move quickly. Team with the most victories wins. Play 2 rounds.
1. Push-up ladder
2. Ring Row ladder
3. Chin-to-knee ladder
4. Push-up ladder
5. Squat ladder
6. Jumping lunge ladder
7. Squat jump ladder
8. Reverse Crunch ladder
9. Ring Row ladder
Second round
1. Dips ladder
2. Step-ups ladder
3. Ground to sky squat ladder
4. Dips ladder
5. Burpees ladder
6. Chin-to-knees ladder
7. Burpees ladder
8. Ground to sky squat ladder
9. Step-ups ladder
C. Take it Outside!
1. Sprint up the hill
2. Jog back down
3. Skip up the hill
4. Jog back down
Repeat for 10 minutes
D. Cool Down and Stretching

Week Two – Day 4

"In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive." - Lee Iacocca

A. Calisthenics - Hip Mobility – Planks and Pointing Dog Series
B. 4 man team competition – Tire push - 2 games
C. Circuit
1. Run once around the court
2. Dive Bomber push-up x 15
3. Slide board hamstring curls x 20
4. Sprint length of court and back
5. Perform:
--round one, Sky and ground squats x 40
--round two repeat circuit but substitute:
-- Sky and ground jump squats x 40
--round three repeat circuit but substitute:
--Walking lunges x 40 total
--round four, repeat circuit but substitute
--Jumping Lunges x 40 total
repeat circuit as necessary starting at round one exercise, sky and ground squats...do as many complete rounds as possible in 23-26 minutes
D. Cool Down & Stretching