This week we've (the entire Firestorm Fitness System Fat Burning Fit Camp members) decided to NOT take the week off so that they could continue the onslaught on bodyfat they have so successfully wrought upon their physiques.
In order to keep my clients happy, I have conceded in continuing with the festivities of the training volume and intensity.
Here for your perusal and enjoyment are this week's training regimen's.
Monday April 16 - Day 1
"The doing is usually more important than the outcome." Arthur Ashe
A. Dynamic Warm-up
B. Partner Sprints with Mountain Climbers
C. Cone Maneuvers
Six (6) cones are spread over the court. Roll the dice and follow the instructions stationed at each cone. We will play two (2) twelve (12) minute games.
D. Post Training Stretching
Tuesday April 17 – Day 2
"Americans will put up with anything provided it doesn't block traffic."- Dan Rather
A. Calisthenics - Dynamic Warm-up - Hip Mobility
B. The Stationhouse...
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. 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
Thursday April 19 – Day 3
"The hardest years in life are those between ten and seventy." -Helen Hayes (at 73)
A. Calisthenics - Hip mobility
B. Push - Dip - Squat – Sit
1.10 Pushups
2. 15 Dips
3. 20 Squats
4. 25 Sit-ups
*As many rounds as you can in 12 minutes*
C. Sprint Circuit
1. Run 2 laps
2. 15 Dips
3. 15 Walking Lunges each Leg
4. Sprint to end of court and back
5. 15 Pushups
Repeat for as many complete rounds as you can in 19-22 minutes*
D. Post Training Stretching
Friday April 20 – Day 4
Inside me lives a skinny woman crying to get out. But I can usually shut the witch up with cookies. (Unknown)
A. Calisthenics - Hip Mobility - Court Skips
B. The Big Nasty
1. Sprint short court and back
2. Dips x 25
3. Walking Lunge x 25 yards
4. Four corner-cone sprint & shuffle (forward, side shuffle, back pedal, side shuffle)
5. Sprint full court, back pedal back
6. Broad Jump x 25 yards
7. Sprint full court, carioca back
8. Pushups x 25
*Repeat for as many complete rounds as you can between 29-33 minutes*
We range from 5 - 8 rounds
C. Post Training Stretching
