The Final Week!!!

This is the final week of the Firestorm Fitness System Fat Burning Fit Camps, so give it all you've got!
The next session begins Monday March 19th. Make plans now to be there.

"A wise man speaks because he has something to say; the fool speaks because he has to say something."

Week 4 – Day 1
A – Calisthenics
- Jumping Jacks
- Shuffle sprints
- Vertical hops
- Lateral hops
- Push-up Plank
- Plank
*20 seconds of each x 3 sets
1 minute of Burpees, As many as possible
B – Core Work!
**5 minutes per station**
10 reps per movement for as many rounds as you can in 5 minutes. Rest 1 minute, rotate to the next station
1. Tube Rows x 10 and Alternate elbows to knees x 10, repeat for 5 minutes
2. Kettle-bell high pull and reverse crunch (knees to chin)
3. Lateral Barrier Jump and Dumbbell Push Press
4. Kettle bell Swings and sit-ups
C – A Challenge in Reverse
1. Sprint in reverse the length of the court
2. Turkish Get-ups x 10
3. Reverse lunges x 10 per leg
Repeat for 3 – 5 rounds
D. Post training stretching

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

Week 4 - Day 2
A. Calisthenics - Hip mobility
B. Three Movement Tabata
*20 seconds of work, 10 seconds of rest for 8 straight sets*
*Your score is the Least amount of reps you get in any 20 second time span during the 8 straight sets
*Here you further understand how to partition effort
1. Push-ups x 8 sets
2. Squats x 8 sets
3. Sit-ups x 8 sets
C. Team Training
Split into teams.
1. Perform 20 Squat Jumps, Run to the end of the court and back
2. Perform 20 Dips, Run to the end of the court and back
3. Perform 20 Lunges, Run to end of the court & back and score a point for your Team!
*Bonus: Score an extra point for your team by doing an additional 20 Squat Jumps, 20 Dips and 20 Lunges*
D. Post Training Stretching

“I have heard there are troubles of more than one kind. Some come from ahead and some come from behind. But I've bought a big bat. I'm all ready you see. Now my troubles are going to have troubles with me!”- Dr. Seuss

Week 4 – Day 3
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, 10.
- Wall Ball High Toss
- High tube rows
- Goblet squat with 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

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

Week 4 – Day 4
A – Light calisthenics then Full Court Warm-up!
1. Jog once around court
2. Skip once around court
3. Jog once around court
4. Back Pedal once around court
5. Jog once around court
6. Sprint length of court and back once
B – Take It the Next Level!
Start the timer and perform the repetitions as prescribed. Begin movements at each two minute mark precisely. This is a ten minute circuit.
1. 10 push-ups
2. 15 sit-ups
3. 20 tube rows
4. 25 squats
C. Let’s take it up another notch!
1. Sprint length of court and back once
2. Dips x 25
3. Walking lunge x ½ court (side to side)
4. Sprint length of court
5. Jump rope, 25 ground contacts
6. Broad jump x ½ court (side to side)
7. Tuck jumps x 15
8. Push-ups x 25
**Repeat for six rounds or 20 minutes, whichever comes first**
C – Post Training Stretching