Off Week Training - Week of January 26 thru January 30, 2009

It's the "off week" at the Firestorm Fitness Systems Fat Burning Fit Camps, but that doesn't mean you get to be complacent and do nothing! Just follow the program below and you'll be ready for the next session (5 WEEKS LONG) when it starts February 2nd! COME GET SOME!

Day One
Do a good warm-up and then…
1. Tabata Squats x 4 intervals(1 interval = 20 seconds of work, 10 seconds of rest)
2. Run 400 Meters
3. 20 Push-Ups
4. 30 Hands Held Overhead Reverse Siff Lunges (on the balls of your feet)
5. Tabata Squats x 4 Intervals
6. Run 800 Meters
7. 25 Push-Ups
8. 35 Hands Held Overhead Forward Siff Lunges
9. Tabata Squats x 4 Intervals
10. Run 400 Meters

Day Two
Do a good warm-up and then…
As Many Rounds as Possible (AMRAP) in 20 Minutes:
7 Turkish Get-ups (Alternate between right and left hand in the air)
7 Burpees
7 Jumping Squats
7 Reverse Crunches
7 Dips
7 Single Leg Bridges* (per leg)
7 Pliá Lunges
*Single leg bridge is performed while lying on your back. One leg is in the air. At the start of the movement the entire body is resting on the ground. At the completion of the movement, only the foot of the working leg and the shoulders are on the ground.

Day Three
Do a good warm-up and then…
Round 1
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Jumping Lunge (jump up and switch legs in mid-air): 12 reps each leg
Squat Jumps: 24 reps
**Time the set, rest the same amount of time it took you to do the set and repeat.
Round 2
21, 15, 9 with a sprint
Reverse Crunch
Spiderman Push-up
Partner Towel Rows*
2 x 30 yard sprint (perform at the end of each segment of 21, 15, and 9 repetitions)
* Partner towel rows are performed by each partner grasping the end of a towel. From a forward leaning position, kind of like starting a race, Partner 1 pulls while Partner 2 resists. Partner 1 now resists while Partner 2 pulls. Repeat until all repetitions for each participant have been completed.

Day Four
Do a good warm-up and then…
1. Sprint 40 yards and skip back
2. 25 Dips or Close Grip Pushups
3. Walking Lunge x 25 yards
4. 30 Bicycles (click the link for a demo)
5. Sprint 40 yards and back pedal return
6. Broad Jump x 25 yards
7. Sprint 40 yards, carioca back
8. Pushups x 15
*Repeat for as many complete rounds as you can in 25 minutes*