Monday August 26, 2013
“A human being fashions his consequences as surely as he fashions his goods or his dwelling. Nothing that he says, thinks or does is without consequences.” – Norman Cousins
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Forward Lunge & 1 Arm Band Press
In & Outs
Lawnmower Row
DB SL Hinge
Side Plank Reach & Rotate
C – Finish: 10/20 Band Slams
“A human being fashions his consequences as surely as he fashions his goods or his dwelling. Nothing that he says, thinks or does is without consequences.” – Norman Cousins
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Forward Lunge & 1 Arm Band Press
In & Outs
Lawnmower Row
DB SL Hinge
Side Plank Reach & Rotate
C – Finish: 10/20 Band Slams
Tuesday
August 27, 2013
“Success is not measured in
achievement of goals, but in the stress and strain of meeting those goals.” – Spencer W. Kimball
A - Warm Up
B - Continuous 20 Minute Routine
1 – Dead Bug X 10
2 – Spiderman Push Ups X 10
3 – Jumping Slam Ball X 10
4 – Slide Ham Curls X 10
C – Finish: 15/15 Bear Crawl & Inverted Burpee
A - Warm Up
B - Continuous 20 Minute Routine
1 – Dead Bug X 10
2 – Spiderman Push Ups X 10
3 – Jumping Slam Ball X 10
4 – Slide Ham Curls X 10
C – Finish: 15/15 Bear Crawl & Inverted Burpee
Wednesday August 28, 2013
“I respect the man who knows distinctly what he wishes. The greater part of all mischief in the world arises from the fact that men do not sufficiently understand their own aims. They have undertaken to build a tower, and spend no more labor on the foundation than would be necessary to erect a hut.” – John Wolfgang von Goethe
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Prowler Sprints
MB Push Up 360 Degree Rotations
Gallows Squat Jumps
Wall Ball
Slide Army Crawls
C – Finish: 10/3 Core Stability
“I respect the man who knows distinctly what he wishes. The greater part of all mischief in the world arises from the fact that men do not sufficiently understand their own aims. They have undertaken to build a tower, and spend no more labor on the foundation than would be necessary to erect a hut.” – John Wolfgang von Goethe
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Prowler Sprints
MB Push Up 360 Degree Rotations
Gallows Squat Jumps
Wall Ball
Slide Army Crawls
C – Finish: 10/3 Core Stability
Thursday August 29, 2013
“Some gyms use machines… Firestorm fitcamps! turns YOU into one!” – Yer Uncle Steve
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Gallows Row
Rock The Boat
Band Resisted SL Hip Extension
C – Finish: 20/10 Broad Jump Burpee & Skater Hops
“Some gyms use machines… Firestorm fitcamps! turns YOU into one!” – Yer Uncle Steve
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Gallows Row
Rock The Boat
Band Resisted SL Hip Extension
C – Finish: 20/10 Broad Jump Burpee & Skater Hops
Friday August 30, 2013
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times” – Bruce Lee
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Squat Jump/Burpee Combo (2-1 Ratio)
3 – In & Out Push Ups
4 – Hip Extension Band Row - R
5 – Hip Extension Band Row - L
6 – Hips High Shoulder Press
C – Finish: 8/12 Sprints
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times” – Bruce Lee
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Squat Jump/Burpee Combo (2-1 Ratio)
3 – In & Out Push Ups
4 – Hip Extension Band Row - R
5 – Hip Extension Band Row - L
6 – Hips High Shoulder Press
C – Finish: 8/12 Sprints
Saturday August 31, 2013
“If your dog is fat, you’re not getting enough exercise.” – Unknown
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
Part 1 – 30, 60, 90 Tri-set
1 – Band Upright Row
2 – Plank Row
3 – Jump Squat, Squat, Lunge Combo
Part 2 – 40/20 Superset
1 – Atomic Plank & Push Up
2 – Clam Shell Hip Extensions
“If your dog is fat, you’re not getting enough exercise.” – Unknown
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
Part 1 – 30, 60, 90 Tri-set
1 – Band Upright Row
2 – Plank Row
3 – Jump Squat, Squat, Lunge Combo
Part 2 – 40/20 Superset
1 – Atomic Plank & Push Up
2 – Clam Shell Hip Extensions
