We're starting the third week of a glorious 4 week cycle of training at The Firestorm Fitness Systems Fat Burning Fit Camps and you're invited to come join us and get 2 weeks FREE! Just click here for more details or email me at steve@firestormfitness.com and be sure to read the new blog at http://firestormfitcamps.com/
Monday June 22
"I never did very well in math - I could never seem to persuade the teacher that I hadn't meant my answers literally." - Calvin Trillin
A – Dynamic Warm-up, Hip Mobility and Planking
B – Say Hello to my Little Friend!
40-30-20-10
Jumping Pull-ups
Bulgarian Squats (per leg)
Pikes
Push-ups
Tuesday June 23
"The wisdom of the wise and the experience of the ages are perpetuated by quotations." - Benjamin Disraeli
A – Skip Loop with Jump 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 = 12-16 minutes
Thursday June 25
"If everyone is thinking alike, then somebody isn't thinking." - George S. Patton
A. Dynamic Warm-up
B. Max effort test
Tube Rows x :60sec - :45sec - :30sec
V-ups x :60sec - :45sec - :30sec
*Rest in between is equal to the time of respective test*
C. Russian Hops and run Circuit
For Total time
1. Run 2 laps
2. Russian Hops to end of court, KEEP TRACK OF TOTAL REPS
3. One Leg Step Jump x 'that many reps'
4. Jumping Lunge (each leg) x 'that many reps'
5. Full Squat Jump x 'that many reps'
6. Run 2 laps
7. Step ups (each leg) x 'that many reps'
8. Walking Lunge (each leg) x 'that many reps'
9. Squat x 'that many reps'
10. Run 2 laps
Friday June 26
"Live out of your imagination, not your history." - Stephen Covey
A. Dynamic Warm-up & Hip Mobility
B. Card Sharks
Break up into teams of three to four.
Each player draws their own cards but chip away at the deck as a team.
Play two games.
Hearts = Dips
Diamonds = Push-ups
Spades = Rows
Clubs = Turkish Get-ups with DB or KB
2, 3, 4 = 20, 30 or 40 seconds of planks
Joker = Team sprints to end of court and back
Ace = 11, face cards = 10
