Welcome to Week 1 of Session 6

The Firestorm Fitness System Fat Burning Fit Camps

Training Schedule for the week of March 19th thru the 23rd.

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Well, well, well...it's that time again. I trust everyone had a nice Spring Break! And so another session of the Firestorm Fitness System Fat Burning Fit Camps is ready to start. And this go 'round promises to be a real FIREBALL!

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With the addition of a new set of evening classes, San Antonio will soon be taken off the "Fattest City in America" charts. Here's what the next week holds for those brave souls who dare to take control of their health.

God Bless,

Steve

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

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Week 1 – Day 1
A. Calisthenics
Jumping jacks, shuffle splits, vertical hops, lateral hops, planks. 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. Here we begin to learn to partition effort.
C. Cone Maneuvers

Six (6) cones are spread over the court. Roll the dice and 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 and Stretching

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

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Week 1 – Day 2
A. Calisthenics - Dynamic Warm-up - Hip Mobility
B. The Stationhouse...
In this workout there are FOUR stations - Move through each station after 60 seconds. This is a non-stop 4-minute sprint circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:
1. Slam ball

2. Dumbbell Push Press

3. Kettle bell Swings

4. Sit-ups
**Rest 2 minutes***Repeat for FOUR total rounds*
C. Team Roping
Break into two teams. While one team member performs rope jumps, the other rope jumps and runs to end of court and back. Perform 3 rounds.
D. Cool Down and Stretching

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"It is time for us all to stand and cheer for the doer, the achiever - the one who recognizes the challenges and does something about it".- Vince Lombardi

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Week 1 – Day 3
A. Dynamic Warm-up
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Bench Jumps - Dips
1. One arm Dumbbell thrusters x 30

2. Kneeling High Tube Rows x 30

3. Barrier Jumps x 30, (modification is 30 step-ups each leg)

*As many full rounds as you can achieve in 25-30 minutes*

D. Cool Down and Stretching

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

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Week 1 – Day 4
A. Dynamic Warm-up
B. Climbing the ladder of success!

1. Pushup ladder – as many reps as possible up to 9 each
2. Ring Row ladder– as many reps as possible up to 9 each
3. Chin-to-knee – as many reps as possible up to 9 each
4. Pushup ladder – as many reps as possible up to 9 each
5. Prisoner Squat – as many reps as possible up to 9 each
6. Jumping Lunge – as many reps as possible up to 9 each
7. Squat Jump – as many reps as possible up to 9 each
8. Chin-to-Knee – as many reps as possible up to 9 each
9. Tube Row ladder – as many reps as possible up to 9 each

C. Run 6 laps for time

D. Cool Down and Stretching

It's Spring Break!

This is the week we've taken off from the Firestorm Fitness Systems Fat Burning Fit Camp. While many are having a good old time traveling and cavorting about various parts of the continent (or the world) I've been busy moving into my NEW HOME! Here's a pic!




Remember, the next set of classes begins Monday March 19th AND we've added a new 6:30 PM class to the schedule. For all of the details, click here!
God bless,
Steve