Week 3 - the "post Spring Break" session continues...

Monday March 22, 2010

"Success doesn't come to you…you go to it." - Marva Collins, educator

A - Dynamic Warmup & Hip Mobility
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Rows
2. Lunge & Press Combo
3. Wall Ball
4. Slide Ham Curl
5. Reaching Planks

Tuesday March 23, 2010

"The only normal people are the ones you don’t know very well." - Joe Ancis

A - Warm-up

B - 30 - 30 training

30 seconds of work, 30 seconds of rest X 4 rounds

Low Rows
Bar Over-Head Squats
Pikes

DB Thrusters

KB Swing

Thursday March 25, 2010

"Real life is, to most men, a long second-best, a perpetual compromise between the ideal and the possible." – Bertrand Russell

A - Warm-up

B - 30 - 30 training

30 seconds of work, 30 seconds of rest X 4 rounds

KB Swing
Ropes Pushups
Jumping Split Squats
1 Arm, Bent Over Rows

Side Plank Rows

Friday March 26, 2010

"

Love is not blind - it sees more, not less. But because it sees more, it is willing to see less." - Rabbi Julius Gordon

A - Warm-up

B - 30 - 30 training

30 seconds of work, 30 seconds of rest X 4 rounds

Lying Hip Extensions
Spiderman Pushup
Jumping Squats
Rows, Elbows in

Plank & Band Pull

Spring Break Off Week

We're off this week from classes at the Firestorm Fitcamps and will resume with classes on Monday March 22nd.

That doesn't mean you get to sit idly by and do nothing! No ma'am...get on over to my website and download the bodyweight routine guide RIGHT NOW!

Do a good warm-up as outlined in the book, pick 5 exercises and perform them in an interval training fashion in a 30 seconds of work, 30 seconds of rest (or 40/20 or even 50/10...if you're feeling particularly cocky) for 4 consecutive rounds.

In other words, if you chose Squats, Push-ups, Pull-ups, Planks and Lying Hip Extensions you would Squats for 30 seconds, then rest for 30 seconds, then do Push-ups for 30 seconds, then rest for 30 seconds and so on until you had done one complete "round" using each exercise.

After the last exercise (in this case Lying Hip Extensions) you would rest for 30 seconds and then start the cycle of exercises over again. when you've completed 4 rounds, you will have worked for 20 minutes.

Cool down and stretch the sore or tender areas and if you have a foam roll, use it as well. Get some good nutrition in you after you exercise to help you recover, such as Prograde Workout or Prograde Protein.

Do this routine, choosing 5 new exercises, at least 4 to 5 times in the next 7 days.

I'll see you on the 22nd. You could come join us and do some of the things you see in this video!

Create your own video slideshow at animoto.com.

Have a great Spring Break!

Steve

Your Prograde Pro