Final week of this session March 29 - April 2

Monday March 29, 2010

"A good listener is not only popular everywhere, but after awhile he knows something." - Wilson Mizner

A - Dynamic Warmup, Hip Mobility & Planking

B - WOD - 40/20 Circuit

Reverse Slide Lunge

Push-up Pikes

Resisted Sprints

KB Swing

Rows

Tuesday March 30, 2010

"Thunder is good; thunder is impressive; but it is the lightning that does the work." - Mark Twain

A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10 x 4 Rounds Circuit

1. Jumping Slam ball
2. Kettle bell Squat & High Pull
3. Loaded Side Plank Hip Raise
4. Squat/Row Combo w/tubing

5. Elevated Weighted Hip Extensions

Thursday April 1, 2010

“Failure is the foundation of success, and the means by which it is achieved.” – Lao Tzu

A. Dynamic Warm-up - Cal's - Hip Mobility
B. 40-20 x 4 Rounds Circuit

1. Burpees

2. Turkish Get-ups with KB or DB

3. Ab Slide

4. Renegade Rows

5. Jumping Lunges with weight

Friday April 2, 2010

"I have friends in overalls whose friendship I would not swap for the favor of the kings of the world." - Thomas Edison

A - Dynamic Warmup, Hip Mobility & Planking

B - WOD - 50/10 Circuit

1. Jump Rope

2. Bulgarian Squats

3. Seated Band Rows

4. Push Press

5. Body Saw

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

Monday March 8 thru Friday March 12, 2010

Monday March 8, 2010

"An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't." – Anatole France

A - Warmup

B - 30/30 training

Siff Squats w/KB

SLDL w/ Bands

Pikes

Sliding 1 Arm Pushup

Alt. Bent Over Rows w/DB

Tuesday March 9, 2010

"Anyone can steer the ship when the sea is calm." - Publilius Syrus

A - Warmup

B - 40/20 Training

Sumo DL w/High Pull

Ropes Pushups

Burpees

Renegade Rows

Strongman Crunch

Thursday March 11, 2010

"Teachers open the door, but you must enter by yourself." - Chinese Proverb

A - Warmup

B - 30/30 training

KB Swings

Lunge & Press w/Bands

Sitting "V" Presses

Atomic Planks

Spiderman Pushups

Friday March 12, 2010

"It is possible to store the mind with a million facts and still be entirely uneducated." - Alec Bourne

A - Warmup

B - 50/10 Training

Sliding Ham Curl

Rows - Elbows In to Out

SL Squat to Bench

Side Plank Rows

Vertical Pushups

New session of classes

Monday March 1, 2010

"It is better to deserve honors and not have them than to have them and not deserve them." - Mark Twain

A - Warm-up

B - 40 - 20 training

40 seconds of work, 20 seconds of rest X 4 rounds

Rows
Bar Over-Head Squats
Twisting Slide Lunge w/MB
Bear Crawls

KB Swing

Tuesday March 2, 2010

"The truth of the matter is that you always know the right thing to do. The hard part is doing it." - General H. Norman Schwarzkopf

A - Warm-up

B - 50 - 10 training

50 seconds of work, 10 seconds of rest X 4 rounds

Resisted Sprints to Cone & Back
Spiderman Push-ups
MB Slams
DB Squat & Press

Sliding Ham Curls

Thursday March 4, 2010

"It is exercise alone that supports the spirits and keeps the mind in vigor." - Marcus Tullius Cicero

A - Warm-up

B - 40 - 20 training

40 seconds of work, 20 seconds of rest X 4 rounds

Squat Position Band Rows
Bulgarian Squats w/ DB's
Prone Cobra
Reaching Planks

KB Swing

Friday March 5, 2010

"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." – Thomas Edison

A - Warm-up

B - 50 - 10 training

40 seconds of work, 20 seconds of rest X 4 rounds

Squat & Band Press
Corkscrews w/DB or MB
Ab Slide
Resisted Side Shuffle to Cone & Back

KB Sumo Squat & Press O/H