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