Week #2 of the April 2010 Session

Monday April 12, 2010

"Success without honor is an unseasoned dish; it will satisfy your hunger, but won't taste good." – Joe Paterno

A - Dynamic Warmup & Hip Mobility
B - Yes, we love those Tabata's!
20 seconds work, 10 seconds rest X 8 rounds X 4 sets = 20 minutes.
1. 1-Arm KB Swings
2a.

Push -Band-Resisted

Push-up

2b. Pull -See-Saw Bent-Over

Rows

3.

Split Squat &

Hold

4.

Med Ball Mountain

Climbers

**1 Minute Rest Between Sets

Tuesday April 13, 2010

"An old man in Vietnam explained that happiness was simple ... a bowl of rice, a happy wife and a mother in law who was far, far away ... I think he was on to something." - Dink Weber

A - Dynamic Warmup & Hip Mobility
B - 40/20 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
Renegade Push-up & Row
Band Squat & Press
Body Saw
Anterior Reach w/Bands
Jump Rope

Thursday April 14, 2010

"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 - Dynamic Warm-up and Hip Mobility

B - 40/20 Training

Bulgarian Squat & Press

Wall Ball

Sliding Ham Curls

Ab Slides

Spiderman Push-ups

Friday April 15, 2010

“Simplicity is the ultimate sophistication.” - Leonardo da Vinci

A - Dynamic Warmup & Hip Mobility
B - Yes, we love those Tabata's...again!
20 seconds work, 10 seconds rest X 8 rounds X 4 sets = 20 minutes.
1. Sumo Deadlift Jumps
2a.

Push -S

ee-Saw Split Stance

Overhead Press

2b. Pull -

See-Saw Split Stance

Bicep Curls

3.

Squat/Squat Hold

4a.

Tight Rotation w/Band

4b. Jumping Med Ball Slams

**1 Minute Rest Between Sets

New session of classes April 5, 2010

Monday April 5, 2010

"We read the world wrong and say that it deceives us." - Rabindranth Tagore

A - Dynamic Warmup & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Rows
2. Band Lunge & Press Combo
3. Ball Slam
4. Slide Ham Curl
5. Reaching Planks

Tuesday April 6, 2010

"Everyone is self-made, only the successful like to admit it." – E. M. Gray

A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Split Squat Band Row
Bullwhip
SLDL w/DB
Body Saw w/adduction/abduction
Loaded Side Plank Hip Raise

Wednesday April 7, 2010

"Where there is charity and wisdom, there is neither fear nor ignorance." - St. Francis of Assisi

A - Dynamic Warm-up and Hip Mobility

B - 40/20 Training

Double-Leg Bent-Knee Hip Extension

Push-up Plus

Single-Leg Wall Sit

Prone Cobra

4-Point Front Plank

Thursday April 8, 2010

“Price is what you pay. Value is what you get.” - Warren Buffett

A - Dynamic Warm-up and Hip Mobility

B - 40/20 Training

Bulgarian Squats

Squat Stance Front Raises

Double-Leg Straight-Legged Hip Extension

W Raises

Dynamic Planks

Friday April 9, 2010

“You do not pay the price of success, you enjoy the price of success.” - Zig Ziglar

A - Dynamic Warm-up and Hip Mobility

B - 50/10 Training

Sumo Dead-lift

T-Push-ups

Reverse Lunge & Twist w/MB

Rows

Seated Upper Body Twist

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