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
Sunday, June 21, 2009
Sunday, June 14, 2009
Week #2
We're into the second 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 15
"Ability is of little account without opportunity." - Lucille Ball
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 12 repetition increments
A1 – Spiderman Pushup
A2 – Squat & Tube Row Combo
B1 – Jumping Slamball
B2 – KB Swing
C1 – Slide Lunge (per leg)
C2 – Strongman Crunch (per side)
Tuesday June 16
"I owe it all to little chocolate donuts." - John Belushi
A – Calisthenics and Hip Mobility
B – Partner sprints with burpees
C – WOD
5 Rounds for Time of:
7 Side Plank Tube Presses (per side)
14 DB Thrusters
21 Dips
150 Jump Rope
Thursday June 18
"Age is strictly a case of mind over matter. If you don't mind, it doesn't matter." - Jack Benny
A – Dynamic Warm-up, Hip Mobility and Planking
B – 20, 15, 10 Leg Matrix
C – 20 Minutes AMRAP
20 Kettle Swings
20 Slam Ball
10 Bent-Over Row
10 Burpees
1 Suicide Sprint
Friday June 19
"In the land of the skunks he who has half a nose is king." - Chris Farley
A - Warmup
B - Band Assisted Shuffles
C - Escalation Destination
Clean & press :30 per hand Rest :30
Clean & press :30 per hand, Swing :30 per hand, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Renegade Row :30 per hand.
Rest 2:00.
Reverse order and perform again.
Monday June 15
"Ability is of little account without opportunity." - Lucille Ball
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 12 repetition increments
A1 – Spiderman Pushup
A2 – Squat & Tube Row Combo
B1 – Jumping Slamball
B2 – KB Swing
C1 – Slide Lunge (per leg)
C2 – Strongman Crunch (per side)
Tuesday June 16
"I owe it all to little chocolate donuts." - John Belushi
A – Calisthenics and Hip Mobility
B – Partner sprints with burpees
C – WOD
5 Rounds for Time of:
7 Side Plank Tube Presses (per side)
14 DB Thrusters
21 Dips
150 Jump Rope
Thursday June 18
"Age is strictly a case of mind over matter. If you don't mind, it doesn't matter." - Jack Benny
A – Dynamic Warm-up, Hip Mobility and Planking
B – 20, 15, 10 Leg Matrix
C – 20 Minutes AMRAP
20 Kettle Swings
20 Slam Ball
10 Bent-Over Row
10 Burpees
1 Suicide Sprint
Friday June 19
"In the land of the skunks he who has half a nose is king." - Chris Farley
A - Warmup
B - Band Assisted Shuffles
C - Escalation Destination
Clean & press :30 per hand Rest :30
Clean & press :30 per hand, Swing :30 per hand, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Renegade Row :30 per hand.
Rest 2:00.
Reverse order and perform again.
Sunday, June 7, 2009
NEW SESSION BEGINS!
Today is the start of the next 4 weeks session of classes of the finest fat loss and fitness experience San Antonio has ever seen. If you're serious about dropping the fat and getting that "beach ready" body, come join us. New member receive 2 weeks FREE to try it out.
Monday June 8
"Being busy does not always mean real work. The object of all work is production or accomplishment and to either of these ends there must be forethought, system, planning, intelligence, and honest purpose, as well as perspiration. Seeming to do is not doing." - Thomas A Edison
A - Dynamic Warmup & Hip Mobility
B - AB-solutely fabulous
50 seconds of work, 10 second recovery X 2 rounds = 10 minutes of work
Spiderman Pushup
ISO Lunge OH Band Pulls
Push Up Slide Out Variations
Cross Body Mountain Climber
Side Plank Punch w/Band
C - Sprint Intervals
Sprint 12 seconds, recover 8 seconds X 10 rounds
Tuesday June 9
"To find joy in work is to discover the fountain of youth." - Pearl S. Buck
A – Calisthenics and Planking
B – WOD
As Many Rounds as Possible in 20 Minutes of:
Run 2 laps
20 Full Squat Thrusters
Thursday June 11
"When a man tells you that he got rich through hard work, ask him: 'Whose?'" - Don Marquis
A – Calisthenics and Planking
B - Partner Sprint drills with Burpees
C – WOD
5 Rounds for Time of:
15 Low Rows
30 Bar Overhead Squats
50 Bullwhips
100 Jump Rope
Friday June 12
"The more I want to get something done, the less I call it work." - Richard Bach
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Dumbbell high pull
- Squat & Row with tubes
- Slide Ham Curls
- Broad jump
- Renegade Rows
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.**
Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
Monday June 8
"Being busy does not always mean real work. The object of all work is production or accomplishment and to either of these ends there must be forethought, system, planning, intelligence, and honest purpose, as well as perspiration. Seeming to do is not doing." - Thomas A Edison
A - Dynamic Warmup & Hip Mobility
B - AB-solutely fabulous
50 seconds of work, 10 second recovery X 2 rounds = 10 minutes of work
Spiderman Pushup
ISO Lunge OH Band Pulls
Push Up Slide Out Variations
Cross Body Mountain Climber
Side Plank Punch w/Band
C - Sprint Intervals
Sprint 12 seconds, recover 8 seconds X 10 rounds
Tuesday June 9
"To find joy in work is to discover the fountain of youth." - Pearl S. Buck
A – Calisthenics and Planking
B – WOD
As Many Rounds as Possible in 20 Minutes of:
Run 2 laps
20 Full Squat Thrusters
Thursday June 11
"When a man tells you that he got rich through hard work, ask him: 'Whose?'" - Don Marquis
A – Calisthenics and Planking
B - Partner Sprint drills with Burpees
C – WOD
5 Rounds for Time of:
15 Low Rows
30 Bar Overhead Squats
50 Bullwhips
100 Jump Rope
Friday June 12
"The more I want to get something done, the less I call it work." - Richard Bach
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Dumbbell high pull
- Squat & Row with tubes
- Slide Ham Curls
- Broad jump
- Renegade Rows
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.**
Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
Tuesday, May 26, 2009
Week #3
Here we are at 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
Week 3 – Day 1
"I only had a high school education and believe me, I had to cheat to get that." - Sparky Anderson
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time:
50-30-15-10
Box Jump (or Bulgarian Squats per leg)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)
Week 3 - Day 2
"A bird doesn't sing because it has an answer, it sings because it has a song." - Lou Holtz
A) Warm up: Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Slide Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (60s each side)
Phase Two:
Single Leg RDL (60s each leg)
High Stretch Tube Straight Arm Rows (60s)
Reverse Crunch (60s)
T-push ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead lift (60s each)
Dips (60s)
Reverse Plank (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s each - 3 circuits)
Week 3 – Day 3
"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." - John Wooden
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 4 x 4, Fun in the factory
In this workout there are FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds.
The stations are:
1. Slam ball
2. Kettle bell Swings
3. Pikes
4. Squat/Row Combo w/tubing
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 4 laps around Court for time
Week 1 – Day 4
"I always tell people I want to live to be 150 and they say why would you want to do that. I say, well there's a few people I haven't made mad yet, I want to get them." - Mike Ditka
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 14 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Low Rows
Round 2
Slide Lunges
Pikes
Tuck Jumps (or 5 Turkish Get-ups)
Dips
Rope Pushups
Week 3 – Day 1
"I only had a high school education and believe me, I had to cheat to get that." - Sparky Anderson
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time:
50-30-15-10
Box Jump (or Bulgarian Squats per leg)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)
Week 3 - Day 2
"A bird doesn't sing because it has an answer, it sings because it has a song." - Lou Holtz
A) Warm up: Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Slide Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (60s each side)
Phase Two:
Single Leg RDL (60s each leg)
High Stretch Tube Straight Arm Rows (60s)
Reverse Crunch (60s)
T-push ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead lift (60s each)
Dips (60s)
Reverse Plank (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s each - 3 circuits)
Week 3 – Day 3
"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." - John Wooden
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 4 x 4, Fun in the factory
In this workout there are FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds.
The stations are:
1. Slam ball
2. Kettle bell Swings
3. Pikes
4. Squat/Row Combo w/tubing
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 4 laps around Court for time
Week 1 – Day 4
"I always tell people I want to live to be 150 and they say why would you want to do that. I say, well there's a few people I haven't made mad yet, I want to get them." - Mike Ditka
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 14 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Low Rows
Round 2
Slide Lunges
Pikes
Tuck Jumps (or 5 Turkish Get-ups)
Dips
Rope Pushups
Sunday, May 17, 2009
Week #2
We're into the second 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
Week 2 - Day 1
"If you do not change direction, you may end up where you are heading." – Lao Tzu
A – Calisthenics & Planking
B – Partner Skipping Runs w/ Burpees
C – Oh, this won’t be any fun!
60 seconds of 8 Count Body-builders
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Reverse Lunges)
45 seconds of 8 Count Body-Builders
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Reverse Lunges)
30 seconds of 8 Count Body-Builders
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Reverse Lunges)
15 seconds of 8 Count Body-builders
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Reverse Lunges)
D - Something Special???????????
Week 2 - Day 2
“Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.” - Earl Nightingale
A – Calisthenics and Bands Stretches
B – Partner Sprints
C – Round and round
4 Rounds for Time of:
25 Prisoners Siff Squats
20 Dips
15 Single Leg DB Dead lifts (per leg)
10 Burpees
5 Low Rows
15 yards Carpet Push x 1
Week 2 - Day 3
"Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless." - Jamie Paolinetti
A – Warmup
B – Tabata Squats
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 X 15 yards Broad Jump Burpee Pass
20 Slam Ball
20 Strongman Crunches
10 DB Thrusters
Week 2 - Day 4
“Take the first step in faith. You don't have to see the whole staircase. Just take the first step.” - Martin Luther King Jr
A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Jumping Pull-ups or Rows
Bulgarian Squats (total)
Pikes
Push-ups
Week 2 - Day 1
"If you do not change direction, you may end up where you are heading." – Lao Tzu
A – Calisthenics & Planking
B – Partner Skipping Runs w/ Burpees
C – Oh, this won’t be any fun!
60 seconds of 8 Count Body-builders
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Reverse Lunges)
45 seconds of 8 Count Body-Builders
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Reverse Lunges)
30 seconds of 8 Count Body-Builders
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Reverse Lunges)
15 seconds of 8 Count Body-builders
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Reverse Lunges)
D - Something Special???????????
Week 2 - Day 2
“Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.” - Earl Nightingale
A – Calisthenics and Bands Stretches
B – Partner Sprints
C – Round and round
4 Rounds for Time of:
25 Prisoners Siff Squats
20 Dips
15 Single Leg DB Dead lifts (per leg)
10 Burpees
5 Low Rows
15 yards Carpet Push x 1
Week 2 - Day 3
"Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless." - Jamie Paolinetti
A – Warmup
B – Tabata Squats
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 X 15 yards Broad Jump Burpee Pass
20 Slam Ball
20 Strongman Crunches
10 DB Thrusters
Week 2 - Day 4
“Take the first step in faith. You don't have to see the whole staircase. Just take the first step.” - Martin Luther King Jr
A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Jumping Pull-ups or Rows
Bulgarian Squats (total)
Pikes
Push-ups
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