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
Sunday, June 7, 2009
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
Sunday, May 10, 2009
Sunday May 10 - Mother's Day begins a new session of classes!
In celebration of Mother's Day, here's a photo of a Desert Rose blossom that is blooming in my back yard.
Training for Monday May 11
"A baby is born with a need to be loved - and never outgrows it." - Frank Howard Clark
A – Calisthenics and Stretching with the Bands
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 5 rounds in 30 second increments. 20 seconds rest between exercises. Two minutes between sets.
A1 – Slide Mountain Climbers
A2 – Squat & Tube Row Combo
B1 – Pushups
B2 – Alternating Dumbell Press
C1 – Med Ball Slams
C2 – KB Swings
Training for Tuesday May 12
"Before I met my husband, I'd never fallen in love. I'd stepped in it a few times." - Rita Rudner
A – Calisthenics and Planking
B – WOD
For Time:
30 Chin-to-knees (total)
20 Slide Lunges (per leg)
10 Renegade Rows (per side)
2 X 30 yard sprints
20 Chin-to-knees
20 Slide Lunges
20 Renegade Rows
2 X 30 yard sprints
10 Chin-to-knees
20 Slide Lunges
30 Renegade Rows
2 X 30 yard sprints
Training for Thursday May 14
"Being deeply loved by someone gives you strength, while loving someone deeply gives you courage." - Lao Tzu
A – Calisthenics and Planking
B – WOD
5 Rounds for Time:
20 Box Jumps
15 Goblet Squats with DB’s
10 Turkish Get-ups with implement
5 Handstand Push-Ups (or HEAVY DB presses)
Training for Friday May 15
"For it was not into my ear you whispered, but into my heart. It was not my lips you kissed, but my soul." - Judy Garland
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Reverse Lunges with Hands Overhead
30 Pull-Ups or Low Rows
4 Laps
"A baby is born with a need to be loved - and never outgrows it." - Frank Howard Clark
A – Calisthenics and Stretching with the Bands
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 5 rounds in 30 second increments. 20 seconds rest between exercises. Two minutes between sets.
A1 – Slide Mountain Climbers
A2 – Squat & Tube Row Combo
B1 – Pushups
B2 – Alternating Dumbell Press
C1 – Med Ball Slams
C2 – KB Swings
Training for Tuesday May 12
"Before I met my husband, I'd never fallen in love. I'd stepped in it a few times." - Rita Rudner
A – Calisthenics and Planking
B – WOD
For Time:
30 Chin-to-knees (total)
20 Slide Lunges (per leg)
10 Renegade Rows (per side)
2 X 30 yard sprints
20 Chin-to-knees
20 Slide Lunges
20 Renegade Rows
2 X 30 yard sprints
10 Chin-to-knees
20 Slide Lunges
30 Renegade Rows
2 X 30 yard sprints
Training for Thursday May 14
"Being deeply loved by someone gives you strength, while loving someone deeply gives you courage." - Lao Tzu
A – Calisthenics and Planking
B – WOD
5 Rounds for Time:
20 Box Jumps
15 Goblet Squats with DB’s
10 Turkish Get-ups with implement
5 Handstand Push-Ups (or HEAVY DB presses)
Training for Friday May 15
"For it was not into my ear you whispered, but into my heart. It was not my lips you kissed, but my soul." - Judy Garland
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Reverse Lunges with Hands Overhead
30 Pull-Ups or Low Rows
4 Laps
Sunday, May 3, 2009
Sunday May 3, 2009 - Welcome to the new week!
Well, well, well...it's a new week of training, yet again, at the Firestorm Fitness Systems Fat Burning Fit Camps! Men and women of San Antonio are quickly dropping body fat and keeping it off with these fun, unique and challenging workouts. Come join us! New members get 2 weeks FREE to try the class! So what have you got to lose, San Antonio...besides the fat!
Training for Monday May 4, 2009
"A true friend is someone who knows everything about you and loves you anyway." - Me
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Mountain Climbers
C – "Evens"
10-8-6-4-2 of Each w/ 1 Spider Crawl and 1 Suicide Run Between Rounds
DB Thrusters
Low Row
Slide Lunge (per leg)
Spiderman Pushups (per side)
Renegade Row (per side)
Training for Tuesday May 5, 2009
"A single rose can be my garden... a single friend, my world." - Leo Buscaglia
A – Dynamic Warm-up & Hip Mobility
B – Meat and Potatoes
4 rounds for time of:
Sprint x 30 yards
30 Bullwhips w/lunge (total)
50 Jump Rope
10 Turkish Get ups w/DB or Sandbag
Sprint x 30 yards
25 KB Swings
10 Broad Jump Burpees
15 Slide Ham Curls
Training for Thursday May 7, 2009
"Friendship is a single soul dwelling in two bodies." - Aristotle
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Slide Ham Curls
Diamonds = Strongman Crunch
Clubs = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
2's, 3's and 4's = 20, 30 and 40 count planks.
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Burpees
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Training for Friday May 8, 2009
"I have friends in overalls whose friendship I would not swap for the favor of the kings of the world." - Thomas Edison
A – Active Warm-up, Mini-bands & Hip Mobility
B – Partner drills with sprints & med balls
C – Bounce to this...
30:3 - 24:2 - 18:1 - 12:1
Round ONE - 30 Reps each
Broad Jump x 30
Siff Walking Lunge x 30 (each leg)
Step-ups x 30 (each leg)
Pushups x 30
Dips x 30
Run x THREE laps around court
Round TWO - 24 Reps each
Broad Jump x 24
Siff Walking Lunge x 24 (each leg)
Step-ups x 24 (each leg)
Pushups x 24
Dips x 24
Run x TWO laps around court
Round THREE - 18 Reps each
Broad Jump x 18
Siff Walking Lunge x 18 (each leg)
Step-ups x 18 (each leg)
Pushups x 18
Dips x 18
Run x ONE lap around court
Round FOUR - 12 Reps each
Broad Jump x 12
Siff Walking Lunge x 12 (each leg)
Step-ups x 12 (each leg)
Pushups x 12
Dips x 12
Run x ONE lap around court
Training for Monday May 4, 2009
"A true friend is someone who knows everything about you and loves you anyway." - Me
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Mountain Climbers
C – "Evens"
10-8-6-4-2 of Each w/ 1 Spider Crawl and 1 Suicide Run Between Rounds
DB Thrusters
Low Row
Slide Lunge (per leg)
Spiderman Pushups (per side)
Renegade Row (per side)
Training for Tuesday May 5, 2009
"A single rose can be my garden... a single friend, my world." - Leo Buscaglia
A – Dynamic Warm-up & Hip Mobility
B – Meat and Potatoes
4 rounds for time of:
Sprint x 30 yards
30 Bullwhips w/lunge (total)
50 Jump Rope
10 Turkish Get ups w/DB or Sandbag
Sprint x 30 yards
25 KB Swings
10 Broad Jump Burpees
15 Slide Ham Curls
Training for Thursday May 7, 2009
"Friendship is a single soul dwelling in two bodies." - Aristotle
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Slide Ham Curls
Diamonds = Strongman Crunch
Clubs = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
2's, 3's and 4's = 20, 30 and 40 count planks.
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Burpees
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Training for Friday May 8, 2009
"I have friends in overalls whose friendship I would not swap for the favor of the kings of the world." - Thomas Edison
A – Active Warm-up, Mini-bands & Hip Mobility
B – Partner drills with sprints & med balls
C – Bounce to this...
30:3 - 24:2 - 18:1 - 12:1
Round ONE - 30 Reps each
Broad Jump x 30
Siff Walking Lunge x 30 (each leg)
Step-ups x 30 (each leg)
Pushups x 30
Dips x 30
Run x THREE laps around court
Round TWO - 24 Reps each
Broad Jump x 24
Siff Walking Lunge x 24 (each leg)
Step-ups x 24 (each leg)
Pushups x 24
Dips x 24
Run x TWO laps around court
Round THREE - 18 Reps each
Broad Jump x 18
Siff Walking Lunge x 18 (each leg)
Step-ups x 18 (each leg)
Pushups x 18
Dips x 18
Run x ONE lap around court
Round FOUR - 12 Reps each
Broad Jump x 12
Siff Walking Lunge x 12 (each leg)
Step-ups x 12 (each leg)
Pushups x 12
Dips x 12
Run x ONE lap around court
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