It's the last week of this session and it has been a KEEPER! The next session of the Firestorm Fitness System Fat Burning Fit Camps is set to begin Monday April 23. For all of the details click here.
Let's get right to it:
"Do something everyday that you don't want to do; this is the golden rule for acquiring the habit of doing your duty without pain." Mark Twain
Monday April 9 - Week 4 – Day 1
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. Sit-ups x 30 = 1 point
6. Tire sprint 60 yards out then back = 1 point
D. Post Training Stretching
"Every revolutionary idea seems to evoke three stages of reaction. They may be summed up by the phrases: (1) It's completely impossible. (2) It's possible, but it's not worth doing. (3) I said it was a good idea all along."
Tuesday April 10 - Week 4 – Day 2
A. Calisthenics - Hip mobility
B. Tabata Style Superset
1. 20 seconds of Pushups
2. 10 Seconds rest
3. 20 seconds of Squats
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. 30 Dips
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
"Old age ain't no place for sissies." -Bette Davis-
Thursday April 12 - Week 4 – Day 3
A. Hip Mobility - Cal's
B. Kitchen Sink...
1. 20 Dips
2. Sprint ends, run sides x 1
3. Perform 1 exercise each round, 20 reps:
- Broad Jump
- Step-ups (each leg)
- STAR Jump
- Walking Lunge (each leg)
- Mountain Climbers (each leg)
- Lateral Tuck Jump
4. Sprint ends, run sides x 1
*As many complete rounds as you can in 30 minutes*
C. Post Training Stretching
"Nobody can make you feel inferior without your permission." -Eleanor Roosevelt-
Friday April 13 - Week 4 – Day 4
A. Dynamic Warm-up - Hip Mobility
B. Push - Squat – Sit
As many rounds as you can in 10 minutes:
1. 7 Pushups
2. 11 Squats
3. 15 Sit-ups
C. 20 minutes:
1a. 10 Dumbbell thrusters Left hand
1b. 10 Dumbbell thrusters Right hand
2. 20 Burpees
3. 30 step jumps
4. Run 2 laps
*As many rounds as you can in 20 minutes*
D. Post Training Stretching
