Well, well, well...it's a new week of training, yet again, at the Firestorm Fitness Systems Fat Burning Fit Camps! Men and women of San Antonio are quickly dropping body fat and keeping it off with these fun, unique and challenging workouts. Come join us! New members get 2 weeks FREE to try the class! So what have you got to lose, San Antonio...besides the fat!
Training for Monday May 4, 2009
"A true friend is someone who knows everything about you and loves you anyway." - Me
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Mountain Climbers
C – "Evens"
10-8-6-4-2 of Each w/ 1 Spider Crawl and 1 Suicide Run Between Rounds
DB Thrusters
Low Row
Slide Lunge (per leg)
Spiderman Pushups (per side)
Renegade Row (per side)
Training for Tuesday May 5, 2009
"A single rose can be my garden... a single friend, my world." - Leo Buscaglia
A – Dynamic Warm-up & Hip Mobility
B – Meat and Potatoes
4 rounds for time of:
Sprint x 30 yards
30 Bullwhips w/lunge (total)
50 Jump Rope
10 Turkish Get ups w/DB or Sandbag
Sprint x 30 yards
25 KB Swings
10 Broad Jump Burpees
15 Slide Ham Curls
Training for Thursday May 7, 2009
"Friendship is a single soul dwelling in two bodies." - Aristotle
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Slide Ham Curls
Diamonds = Strongman Crunch
Clubs = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
2's, 3's and 4's = 20, 30 and 40 count planks.
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Burpees
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Training for Friday May 8, 2009
"I have friends in overalls whose friendship I would not swap for the favor of the kings of the world." - Thomas Edison
A – Active Warm-up, Mini-bands & Hip Mobility
B – Partner drills with sprints & med balls
C – Bounce to this...
30:3 - 24:2 - 18:1 - 12:1
Round ONE - 30 Reps each
Broad Jump x 30
Siff Walking Lunge x 30 (each leg)
Step-ups x 30 (each leg)
Pushups x 30
Dips x 30
Run x THREE laps around court
Round TWO - 24 Reps each
Broad Jump x 24
Siff Walking Lunge x 24 (each leg)
Step-ups x 24 (each leg)
Pushups x 24
Dips x 24
Run x TWO laps around court
Round THREE - 18 Reps each
Broad Jump x 18
Siff Walking Lunge x 18 (each leg)
Step-ups x 18 (each leg)
Pushups x 18
Dips x 18
Run x ONE lap around court
Round FOUR - 12 Reps each
Broad Jump x 12
Siff Walking Lunge x 12 (each leg)
Step-ups x 12 (each leg)
Pushups x 12
Dips x 12
Run x ONE lap around court
