Firestorm Fit Camps

Monday February 20 - Saturday February 25, 2012

2012-02-18T13:39:00.001-06:00

Monday February 20, 2012
“Success depends on your backbone not your wishbone.” – By that famous author, Anonymous…
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Sumo Dead Lift
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – Mountain Jumpers

Tuesday February 21, 2012
“That some achieve great success, is proof to all that others can achieve it as well.” – Abraham Lincoln
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – Lying SL Hip Extension (L & R)
2 – Split Squat Hold & Row – Foam Roll TFL & IT Bands (L & R)
3 – Jumping Squats – ½ Kneeling 90/90 EQI Stretch (L & R)
4 – Seated “V” Press – Gallows Band Lat & Pec Stretch
5 – KB Swings – Bird Dog Hold (L & R)

Wednesday February 22, 2012
“Success comes in cans; failure in cant’s” – Anonymous
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
1:00 each exercise x 2
1. – Reverse Lunge & Side-2-Side Rope Slams + Burpees
2. – Gallows Starters Sprints + Gallows SL Squat Hops (L & R)
3. – DB Cleans (R & L) + Walking Renegade Row
4. – KB Swing + Band Tug-of-War w/Squat Sequence
1:00 rest between

Thursday February 23, 2012
“True leadership lies in guiding others to success. In ensuring that everyone is performing at their best, doing the work they are pledged to do and doing it well.” – Bill Owens
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
SL Band Press
Band Resisted Jumping Jacks
Gallows Row
Standing Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch

Friday February 24, 2012
“Some people dream of success while others wake up and work hard at it.” – Anonymous
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
3 Push-ups & 180 Degree Rotation
“T” Stance DB Row
Curtsy Lunge w/MB

Saturday February 25, 2012
“During the Samuel Johnson days they had big men enjoying small talk; today we have small men enjoying big talk” – Fred Allen
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Band Pull-Through
4 – Seated Side-2-Side Press
5 – Shoulders Elevated, DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up

Monday February 13 - Saturday February 18, 2012

2012-02-12T09:51:00.000-06:00

Monday February 13, 2012
“Thanks are justly due for boons unbought.” – Ovid
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Pushups (4 sec pause at bottom)
Squat & 1 Arm Band Row
Burpee w/ Atomic Plank
KB Swing

Tuesday February 14, 2012
“We are each of us angels with only one wing, and we can only fly by embracing one another.” –Lucretius
A - Warm-up
B - Continuous 30 Second Movement Ladders
Siff Squats
Side Plank
Prone Cobra
2 Stage Push-up Hold
1 Leg Dead-lift
Snails
Run in place
Squat Hold

Wednesday February 15, 2012
"All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act their dream with open eyes, to make it possible." – Lawrence of Arabia (1888-1935)
A – Warm Up
B – Spartacus Cardio
60 secs work, 15 secs rest X 10 exercise set. Perform 3 rounds.
1 – Gallows Dip Position Knee Raise
2 – KB Swing
3 – 4 Stage Push Up Hold (Low, High Wide Grip Hold, 1/2 Narrow Grip, High Wide Grip SL Hold)
4 – KB Squat & High Pull
5 – Gallows Rows
6 – Gallows Ab Rollout
7 – 1 Arm KB Swing
8 – Skater Jump w/ Hop
9 – Crashing Waves
10 – Slalom Jumps

Thursday February 16, 2012
"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Side-2-Side Step & Swing
3 – Reverse Lunge & Slam Ball
4 – Gallows Slide Ham Curl
5 – Strongman Crunch

Friday February 17, 2012
"I believe in Christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." – C.S. Lewis
A - Dynamic Warmup & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Spiderman Pushups
A2 – Bird Dog Plank Hold

B1 – DB Bulgarian Split Squat & Press
B2 – Elevated SL Hip Extension Hold

C1 – KB Windmill
C2 – Swimmers Plank

2 Minute Finisher!!! (Snails & Bear Crawls)

Saturday February 18, 2012
“Freedom has its life in the hearts, the actions, the spirit of men and so it must be daily earned and refreshed - else like a flower cut from its life-giving roots, it will wither and die.” – Dwight D. Eisenhower
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – 1 Arm Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Long Plank Hold
5 – MB Lateral Lunge & Reach
6 – Plank Position Push Ups

Monday February 6 - Saturday February 11, 2012

2012-02-04T15:03:00.002-06:00

Monday February 6, 2012
“I contend that for a nation to try to tax itself into prosperity is like a man standing in a bucket and trying to lift himself up by the handle.” – Winston Churchill
A - Warm Up
B - Tempo Intervals - Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – SL Band Resisted Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Balance Hold w/ MB Toss
4 – SL Balance Hold w/ MB Toss
5 – Gallows Row Hold

Tuesday February 7, 2012
“A choice between two good things is the hardest choice there is.” - Dorn of Islandia
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Jumping Slams, Jumping Jack Slams, Reverse Lunge Slams)
2 – Bodyweight Complex (Jumping Squats, Squats, Squat Hold)
3 – Kettlebell Complex (1 Arm DL L & R, 2 Arm Swing)
4 – Band Complex (Band OH Press, Band Squats, Band Hammer Curls)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L&R)

Wednesday February 8, 2012
"You have to go into the jungle, find the lion, and spit in his face...then shoot him. You guys are not good enough to win on talent alone...you have to want it." – Herbie Brooks- coach of the 1980 U.S. Olympic Hockey Team
A - Warm Up
B - Cardio Blast Wednesday
KB Walk & Touch X 3 Trips
Begin at one end of the "track", hold the KB at arm's length between the thighs, take a step and touch the ground with the KB, stand back up, then touch the ground. Continue in this fashion until you walk the length of the track. Walk to the other end while your partner performs their walk.
Main Program
1:00 each exercise x 2
1. – Seated Side-2-Side Rope Slams + Skater Hops
2. – Wide Stance Shoulder-2-Shoulder Press + Broad Jump Burpee
3. – Gallows Row & Gallows Mountain Climbers
4. – KB Swing & Band Tug-of-War w/Squat Sequence
1:00 rest between

Thursday February 9, 2012
"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve." – Anonymous
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Reverse Lunge & Band Row
2 – Corkscrew Pushup
3 – Jumping MB Slam
4 – SL Hip Hinge w/DB or KB
5 – Alternating 3 Point Plank

Friday February 10, 2012
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." – Emil Zatopek
A - Warm Up
B - Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squats
2 – SL Band Resisted Push Up
3 – Elevated DB Resisted Hip Extension
4 – Split Squat Hold & Band Row

Metabolic Finisher - Speed Punches!

Saturday February 11, 2012
“Don’t wish it was easier…wish you were better.” – Jim Rohn
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Lunge/Step Up Complex x 5 Steps per leg
Gallows Body Saw x 10
Band Hip Hinge Shoulder Work x 12

Finisher - 10 Set Shoulder Burnout

Monday January 30 - Saturday February 4, 2012

2012-01-28T15:56:00.001-06:00

Monday January 30, 2012
"Mind is everything: muscle-pieces of rubber. All that I am, I am because of my mind." – Paavo Nurmi
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Renegade Push-up & Row
2 – Goblet Squat
3 – Jumping MB Slam
4 – Gallows Ham Curls
5 – Gallows Pikes

Tuesday January 31, 2012
"The 5 S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit." – Ken Doherty
A - Warm Up
B - Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – Battle Ropes Jumping Slams X 10
4 – Squat Jumps X 10

Wednesday February 1, 2012
"Anything worth doing is worth doing poorly until you learn to do it well." – Steve Brown
A - Warm Up
B - Cardio Blast Wednesday
2 Minute Continuous Circuit – perform 2 minutes of work followed by 2 minutes of active recovery for 10 total rounds.
Main Exercise Active Recovery Exercise
1 – KB Swing Jump Rope
2 – Gallows O/H Squat Jog in Place
3 – Plank - Push Up Plank Strongman Crunch – Hip Extension
4 – Step Ups – Squat Jumps Progressing Row Hold
5 – Band Fwd Lunge & Press MB Slam – Wood Chop

Thursday February 2, 2012
"He that leaveth nothing to chance will do few things ill, but he will do very few things." – George Savile
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!
Reverse Lunge & Alt Press
Contra-lateral Push-up :)
Band Squat & Underhand Row
KB Swing
Reaching Planks

Friday February 3, 2012
"Not everything that counts can be counted, and not everything that can be counted counts." – Sir George Picketing
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Squat w/ Reach to Row
Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
SLDL w/ KB

Saturday February 4, 2012
"The first wealth is health." – Ralph Waldo Emerson
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
Curtsy Lunge From Deficit (Right Side)
Seated “V” Press
Gallows Push-Up Plank Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
DB Wide Grip Upright Row
Gallows Push Up Plank Pikes

Monday January 23 - Saturday January 28, 2012

2012-01-22T20:10:00.001-06:00

Monday January 23, 2012
"We will go to the moon. We will go to the moon and do other things, NOT because they are easy but because they are HARD." – John F. Kennedy
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
High Knee Skips
Gallows Body Saws
180 Degree Surfer Jumps with Rear Heel Touch

Tuesday January 24, 2012
"Even the strongest have their moments of fatigue." – Friedrich Nietzsche
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Reverse Plank Hold
2 – SL Hip Hinge w/Rotation
3 – Triceps Push Up
4 – SL Hip Extension
5 – Push Up Plank with Active Leg Hops
6 – Skater Hops
7 – Hands Over the Line
8 – Mountain Jumpers

Wednesday January 25, 2012
"Man is not cut out for defeat. Man can be destroyed but not defeated." – Ernest Hemingway
A – Warm Up
B – Stupendous Cardio Training Day!
Pushup x8
Swing x15
Gallows Rows x5
Complete as many rounds as possible in 15:00
Rest 3:00
Alternating Lunge x 10 per leg
DB Squat and Press x 8
Complete as many rounds as possible in 15:00

Thursday January 26, 2012
"Don't worry about upgrading your equipment. Upgrade your body." – Anonymous cyclist
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
MB Forward Lunge & Lateral Reach
SL Hip Hinge w/ DB or KB
SL Hip Extension
Strongman Crunch
Atomic Plank & Push-up
Jumping Lunge/Jumping Squat Combo

Friday January 27, 2012
"There is a difference between interest and commitment. When you're interested in doing something, you do it only when circumstances permit. When you're committed to something, you accept no excuses, only results." – Art Turock
A – Warm-up
B – 10, 20, 30 Ladders
1 – Mountain Climbers
2 – Bulgarian Squat – Right Leg
3 – Bulgarian Squat – Left Leg
4 – DB Bent Over Rows
5 – Band Resisted Lateral Steps

Saturday January 28, 2012
"The quality of a person's life is in direct proportion to their commitment to excellence." – Vince Lombardi
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
45-15, 10 exercise circuit. Perform all 10 exercises, then take a 2 minute rest. Perform 3 rounds.
1 – Weighted Step Ups Right Leg
2 – Weighted Step Ups Left Leg
3 – Reaching Planks
4 – Wide Grip Dumbbell Uprights
5 – Curtsy Lunge Right Leg
6 – Curtsy Lunge Left Leg
7 – Gallows Push Up Plank Circles
8 – Band Pull Through’s
9 – Side Plank Reach & Rotate (Left & Right)
10 – Renegade Rows

Monday January 16 - Saturday January 21, 2012

2012-01-14T21:08:00.002-06:00

Monday January 16, 2012
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” – Martin Luther King Jr.
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Squat & Tube Row Combo

B – Jumping Split Squat Slam Ball

C1 – Alternating Reverse Lunge & Hammer Curl (L & R)
C2 –Mountain Jumper

D – KB Swing

Tuesday January 17, 2012
"The heights which great men reached and kept, were not attained by sudden flight; They, whilst their companions slept, were toiling upwards in the night." – Henry Wadsworth Longfellow
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Squat & OH Press
2 – Ladder Skips & Hops
Superset Station#2:
1 – 180 Degree Push Up
2 – Broad Jump/Burpee
Superset Station#3:
1 – Lunge Stance 1 Arm DB Row
2 – Side Shuffle/Mountain Climber Combo

Wednesday January 18, 2012
"People are able to wonder at the height of mountains, and the huge waves of the sea, the vast compass of the ocean, at the circular motion of the stars, and then pass by themselves without wondering at all." – St. Augustine
A – Warm Up
B – I am Spartacus…
Step 1 – Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again. Rest again for 2 minutes, then go to Step 2.
1 – Rear Foot Elevated Split Squat Jumps
2 – Split Stance Band Row
3 – Jumping MB Slam
4 – KB Swing
5 – Burpee/Atomic Plank Combo
Step 2 - Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again and then you’re done!
1 – Gallows Rows
2 – Split Stance Band Chest Press
3 – Reverse Lunge & MB Slam
4 – KB Sumo DL
5 – Kneeling Ropes Waves

Thursday January 19, 2012
"Progress stops upon satisfaction." – Mika in Finland
A - Dynamic Warm Up & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Side Plank Reach & Rotate (fast down, 3 seconds push)
4) Long Plank Hold, Plank Hold Drop Set

Friday January 20, 2012
"If a man does his best, what else is there?" – George S. Patton
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Gallows Push Up/Pikes
2 – Battle Ropes Jumping Jack Waves
3 – KB/DB Threaded Lunges
4 – KB/DB 1 Arm Floor Press
5 – Lying Ham Curls

January 9 - January 14, 2012

2012-01-08T09:34:00.006-06:00

Monday January 9, 2012
"I was born Italian and raised Catholic. I was seven years old before I realized there was a difference." - Dink Weber
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
1/2 Kneeling Band Row
DB Seated “V” Press
KB Squat & High Pull

Tuesday January 10, 2012
"Fear of being looked on as stupid ... is stupid." - Dink Weber
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 - Battle Ropes Complex (Jumping Jacks, Split Jacks, Seal Jacks)
2 - Bodyweight Complex (Sprint, Skips, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats & High Pull, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank reach & Rotate L&R)

Wednesday January 11, 2012
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." - Henry Ward Beecher
A - Warm Up
B - Cardio Blast Wednesday
KB Walk & Touch X 3 Trips
Begin at one end of the "track", hold the KB at arm's length between the thighs, take a step and touch the ground with the KB, stand back up, then touch the ground. Continue in this fashion until you walk the length of the track. Walk to the other end while your partner performs their walk.
Main Program
1:00 each exercise x 2
1. Seated Hot Potato + Mountain Climber
2. Slingshot + Squat & Press
3. Row & Burpee
4. Swing & Pushup
1:00 rest between

Thursday January 12, 2012
"There is not a more pleasing exercise of the mind than gratitude. It is accompanied with such an inward satisfaction that the duty is sufficiently rewarded by the performance." - Joseph Addison
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Pushups
A2 – 2 Points of Contact Plank Hold

B1 – DB Bulgarian Split Squat & Press
B2 – Weighted SL Hip Extension Hold

C1 – Squat Position Hold & Row
C2 – Side Plank Row Hold

Friday January 13, 2012
"Most people want security in this world, not liberty." - H.L. Mencken, Minority Report, 1956
A - Warm Up
B - Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 - KB Goblet Squats
2 - SL Push Ups
3 - DB Deadlift
4 - Rows
Metabolic Finisher - Speed Punches!

Saturday January 14, 2012
"The sound of tireless voices is the price we pay for the right to hear the music of our own opinions." - Adlai Stevenson, speech, New York City, 28 August 1952
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 5 Steps per leg
Bodysaw x 10
Suspension Shoulder Complex w/ Hip Extension x 12

Finisher - 10 Set Shoulder Burnout

Week #1 In The New Facility - Monday January 2 - Saturday January 7, 2012

2012-01-01T10:05:00.002-06:00

Monday January 2, 2012
"Many people look forward to the new year, for a new start on old habits." – Joey Adams
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Split Squat Hold & Row
MB Slams

Tuesday January 3, 2012
"The path of least resistance is only paved for the first 200 yards." – Tim Ferris
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Misery Pulls
3 Push-ups & 180 Degree Rotation
SL Hip Hinge & DB Row
Side Plank Reach & Rotate

Wednesday January 4, 2012
"Setting goals is not the main thing. It is deciding how you will achieve them, and staying with that plan." – Tom Landry
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (45 Minute Class)
45 – 15 Routine – 10 Exercise X 3 Rounds. 2 minutes rest between rounds
1 – Lateral Shuffle Left
2 – Lateral Shuffle Right
3 – Lateral Hop Left
4 – Lateral Hop Right
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Back Pedal
9 – Stationary Run
10 – Split Jump

Thursday January 5, 2012
"When you hang out with the ordinary you lose your desire to be exceptional" – Sheryl Brady
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Ab Slides
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side

Friday January 6, 2012
“If all the crutches were laid end to end, there still wouldn't be enough for the LAME EXCUSES!” – Tom Terwilliger
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
1 Arm KB Swing
Push-up & Pike Combo
Jumping Split Squats
Squat & Band 1 Arm Row
Reaching Plank

Saturday January 7, 2012
“No citizen has a right to be an amateur in the matter of physical training… What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops
SL Hip Hinge & Band Pull-Apart

2011-12-22T13:01:00.000-06:00

Well here it is...your last training program for 2011. Be sure and hit it hard and with a vengeance and always remember: it isn't so much what you do between Christmas and New Year's that makes or breaks you, it's what you do between New Year's and Christmas!

I'll see you next year!
Steve
~~~~~~~~~~~~~~
Day 1
A) Warm-up well
B) Sprint & Push-ups Routine
In an open area, like a field, parking lot or track, sprint for 15 seconds or about 100 yards. Immediately upon finishing your sprint, drop to the ground and perform 10 STRICT (body straight, hips tight, elbows near your side, reach for the ground with the chest) push-ups. Recover by walking back to the starting point. Upon reaching the starting point, immediately repeat the sprint/push-ups combo.
Do this for 10 to 15 rounds.

Day 2
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Day 3
A) Warm-up Well
B) Bodyweight "500" Routine
Perform 50 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (25 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (25 L & R)
7) Walking Lunges (50 L & R)
8) Bench Dips (Keep your back next to the bench, like in the video)
9) Squat Jumps
10) Hip/Thigh Extension on toes (25 L & R)

Final Week of 2011 - Monday December 19 - Thursday December 22, 2011

2011-12-18T16:45:00.002-06:00

Monday December 19, 2011
“To carry a grudge is like being stung to death by one bee.” – William Walton
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Walking MB Lunge & Lateral Reach
SL Deadlift w/ DB
Band Resisted Hip Walk
Strongman Crunch
Spiderman Pushup
KB Swing

Tuesday December 20, 2011
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” – Stephen Covey
A - Dynamic Warmup & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Pushups
A2 – Bird Dog Plank Hold

B1 – 1 Arm DB Clean & Press
B2 – SL Hip Extension Hold

C1 – Jumping Squats
C2 – Side Plank

Wednesday December 21, 2011
“Discovery consists in seeing what everyone else has seen and thinking what no one else has thought.” – Albert Szent-Gyorgi
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up, Body Saw & Pike Combo
Jumping Split Squats
Band Squat & Row
Long Plank Hold to Plank Hold

Thursday December 22, 2011
“Thus I reel from desire to fulfillment and in fulfillment languish for desire.” – Goethe
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
High Knee Skips
Burpees
Surfer Jumps with Heel Touch

Week #3 - Monday December 12 thru Friday December 16, 2011

2011-12-10T10:07:00.002-06:00

Monday December 12, 2011
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
Band Tug-of-War
DB Seated “V” Press
KB Swing

Tuesday December 13, 2011
“We don't stop playing because we grow old; we grow old because we stop playing.” - George Bernard Shaw
A – Warm-up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – Renegade Row & Press
2 – "Suicide" Sprints
Superset Station#2:
1 – SL Hip Extension
2 – Band Resisted Lateral Crawl & Side Shuffle
Superset Station#3:
1 – KB Squat & O/H Press
2 – Reverse Lunge & Alternating Waves w/Ropes

Thursday December 15, 2011
"Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress." - Alfred A. Montapert
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB Swing
Bottom Position Pushup Hold, 4 seconds
Squat w/ 4 Second Hold
½ Kneeling 1 Arm Band Reach & Row
SL Plank

Friday December 16, 2011
"Me and George and Billy are two of a kind." - Mickey Rivers, on his relationship with George Steinbrenner and Billy Martin
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Reverse Plank Hold
2 – SL Hip Hinge w/Rotation
3 – Triceps Push Up
4 – SL Figure 4 Hip Extension
5 – Corkscrew Push Up
6 – Skater Hops
7 – Hands Over the Line
8 – Mountain Jumpers

Week #2 - Monday December 5 thru Friday December 9, 2011

2011-11-28T19:51:00.007-06:00

Monday December 5, 2011
“Without effort, you cannot be prosperous. Though the land be good, you cannot have an abundant crop without cultivation.” – Plato
A - Warm Up
B - Tempo Intervals - Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 - Close Stance Band Resisted Pushup Hold
2 - Feet Elevated Side Plank Hold
3 - SL Balance Hold w/ Leg & Arm Movement
4 - SL Balance Hold w/ Leg & Arm Movement
5 - SL Squat Hold Variation

Tuesday December 6, 2011
“The longer we dwell on our misfortunes, the greater is their power to harm us.” – Voltaire
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 - Battle Ropes Complex (Jumping Jacks, Split Jacks, Seal Jacks)
2 - Bodyweight Complex (Sprint in Place, Skater Jumps, Squat Jumps)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank reach & Rotate L&R)

Thursday December 8, 2011
“The truth is both confrontational and controversial.” - Edwin Louis Cole
A - Warm Up
B - The WARRIOR Circuit
5 Exercises X 4 Rounds. 40 seconds of work, 20 seconds rest.
1 - Burpees
2 - Band Squat Hold & Row
3 - Weighted Bent Knee Hip Extensions
4 - DB Split Squat & Press
5 - Air Jump Rope

Friday December 9, 2011
“In the middle of difficulty lies opportunity” — Albert Einstein
A - Warm Up
B - Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 - DB Goblet Squats
2 - SL Push Ups
3 - KB SL Hip Hinge
4 - Split Squat Hold & Band Row
Metabolic Finisher - Speed Punches!

Last Session of 2011 - Monday November 28 - Friday December 2, 2011

2011-11-27T08:24:00.004-06:00

Monday November 28, 2011
"Champions are everywhere, all you have to do is train them properly" – Arthur Lydiard
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Band Squat & Underhand Row
2 – Spiderman Pushup
3 – Jumping Rope Slam or MB Slam
4 – SL Hip Hinge
5 – Reaching Plank

Tuesday November 29, 2011
“If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get.” – Frank A. Clark
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB High Pull & Reverse Lunge
Atomic Plank & Push Up
Low Band Anterior Reach & Row
Lunge Stance 1 Arm DB Row
Frog Crunch

Thursday December 1, 2011
“Winners concentrate on winning. Losers concentrate on getting by.” - Me
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Hands O/H Squat

B – Mountain Climber

C1 – 1/2 Squat Hold & Hammer Curl (L & R)
C2 – 8 Count Burpee

D1 – Band Resisted Lateral Step
D2 – Superman's

Friday December 2, 2011
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A - Warm Up
B - Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Spiderman Push Ups X 10 Count
3 – Siff Squats X 10
4 – Reverse Lunge MB Slam X 10