Firestorm Fitness Fat Burning Fit Camp Exercise Schedule - Session #8

It's a new camp and a new attitude. Let's get right to it!

Week 1 – Day 1

“If you're going through hell, keep going.”- Winston Churchill

A – Dynamic warm-up and calisthenics
B – Back to Back to Back
This workout consists of three (3) exercises performed in descending numbers fashion. Move through to the next exercise station as soon as each preceding exercise is completed until all rounds are done. Keep track of total time to finish and write on board.
1. Renegade Rows – 21, 15, 9 reps
2. Push-ups – 21, 15, 9
3. Single leg squats – 21, 15, 9 (per leg)
C – Back to Back to Back, Again
Same protocol as above. Keep track of total time to finish and write on board.
1. 1 Arm Dumbbell Push-press – 21, 15, 9 (per arm)
2. Kettlebell Swings – 21, 15, 9
3. Ankle Touches – 21, 15, 9 (per side)
D. – Run 3 laps around gym for time.
E. – Post Training Stretching

Week 1 – Day 2

“Always aim for achievement and forget about success.” Helen Hayes

A. Calisthenics - Hip Mobility - Court Skips
B. The Big Nasty
1. Sprint down court and back
2. Dips x 25
3. Walking Lunge x 25 yards
4. Jumping Pull-ups x 12
5. Sprint to end of court, back pedal return
6. Broad Jump x 25 yards
7. Sprint to end of court, carioca back
8. Pushups x 25
*Repeat for as many complete rounds as you can between 29-33 minutes*
Expected range from 5 - 8 rounds
C. Post Training Stretching

Week 1 – Day 3

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” Thomas Jefferson

A. Dynamic Warm-up
B. TAG!
C. Jump squats...
1. Spiderman push-ups x 10
2. Jump squats x 15
3. Knees to elbows or chin to knees x 20
*As many rounds as you can in 12 minutes
D. Creep along...
1. Bear crawl x 15 yards
2. Walking lunge-squat jump x 20 yards
3. Duck Walk x 35 yards
3. Sprint for distance x 60 yards
*As many rounds as you can in 12 minutes
E. Post Training Stretching

Week 1 – Day 4

“Everything can be taken from a man but the last of his human freedoms, the right to choose one’s attitude in any given set of circumstances – the right to choose one’s own way.” Dr. Victor Frankl

A – Dynamic Warm-up & Jumping 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 -14 minutes
C – Post training stretching

The Week Off

This is the week that many folks don't want to see come about.

The week off.

However, it must occur. Remember...we do not achieve growth by how well we train. We achieve growth by how well we RECOVER from our training.

Does that make sense?

So, if you feel up to training this week, then by all means train.

If you feel like taking the week off and doing something else, by all means do that.

I know I am.

There's a good chance that while you're reading this I'm fishing. A really good chance!

God bless you,
Steve

Week #4 of Session #7

The Final Countdown!

It's the last week of this session and it's been a great time. We've seen some dramatic changes taking place in the abilities, physiques and mindsets of the participants.

Here's to you all!

Monday May 14 - Day One

"The turning point toward change and action is not the infilling of the mind but the exercising of the will."- Chris Widener

A. Dynamic Warm-up - Hip Mobility
B. Team races with ALL of the Toys!
Divide the camp into TWO teams. Each team has, 3 Slam Balls, 3 Sit-up stations, 3 Tuck-Jump Burpee stations, 3 push press stations, 2 kettle bells and 2 tires. Score as many points as you can on each station.
We will play two 12 - 15 minute games
1. Tuck-Jump Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettle bell Swings x 25 = 1 point
4. Dumb bell Thrusters x 30 = 1 point
5. Reverse Crunches x 35 = 1 point
6. Tire sprint to end of court and then back = 1 point
C. Stretching

Tuesday May 15 - Day Two

"When your opponent's sittin' there holdin' all the aces, there's only one thing to do: kick over the table."- Dean Martin

A. Calisthenics - Hip Mobility
B. Sell-Out Tabata
20 seconds of work, 10 seconds rest repeated for 8 straight sets. Your score is the TOTAL amount of reps you get over all 32 sets
1. Ring Row x 8 set Tabata
2. Push-up x 8 set Tabata
3. Chin-to-knee x 8 set Tabata
4. Squat x 8 set Tabata
C. Jump - Dip - Sprint
1. 15 Bulgarian Squats per leg
2. 15 Dips
3. Sprint To the end of the court and back
*Repeat for as many complete rounds as you can in 10-12 minutes*
D. Cool Down & Stretching

Thursday May 17 - Day Three

"Champions keep playing until they get it right."- Billie Jean King

A. Dynamic Warm-up & Jump Rope Runs
B. Partner Shuttles with Burpees
C. “300” Training
25 Jumping Pull-ups
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Step-ups)
50x Floor Wipers
50x KB or DB Clean and Press (DB or KB must touch floor between reps)
25x Jumping Pull-ups
D. Cool Down & Stretching

Friday May 18 - Day 4

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

A – Dynamic Warm-up & Calisthenics
B - Solo Cards
1. Flip 4 cards
2. Run 1 lap
3. Flip 8 cards
4. Run 2 laps
5. Flip 12 cards
6. Run 3 laps
7. Flip 8 cards
8. Run 2 laps
9. Flip 4 cards
10. Run 1 lap
Hearts = Prisoner Squats
Diamonds = Jumping Lunges or High Step-ups
Clubs = Rope Pushups
Spades = Knees to Elbows or Reverse Crunches
*Ace = 11*
Face cards = 10
JOKER = 10 reps of each exercise
2's, 3's and 4's = 20, 30 or 40 seconds of planking
C – Post Training Stretching

Week #3 of Session # 7

MOVIE WEEK!

You've been waiting for it, and here it is! Enjoy!

Week 3 -- Day 1

"We all have dreams. But in order to make dreams come into reality,it takes an awful lot of determination, dedication, self-discipline,and effort." Jesse Owens

A. Dynamic Warm-up, Hip Mobility
B. Jump Rope Races with Partner
C. The Magnificent Seven
7 Pistols right leg
7 KB or DB snatches right arm
7 pistols, left leg
7 KB or DB snatches left arm
7 rows
7 Burpees
7 knees to elbows
7X’s for speed and time
D. Cool Down and Stretching

Week 3 -- Day 2

Things I've learned as I've grown older: "I've learned that artificial intelligence is no match for natural stupidity."

A. Calisthenics, Planks and Bridging
B. The Outlaw Josie Wales
50 Squats
50 Push-ups
50 Obstacle jumps
50 Renegade Rows
50 Kettlebell Swings
50 Pull-ups
50 Walking lunges
50 Med Ball Slams
50 Sit-ups
50 Kettlebell Snatches or Dumbbell Thrusters
C. Cool Down and Stretching

Week 3 -- Day 3

"Contentment comes not so much from great wealth as from few wants." EPICTETUS

A. Dynamic Warm-up, Calisthenics
B. Partner Shuttle Runs with Mountain Climbers
C. Cool Hand Luke
2 laps around the facility
20 overhead squats with DB or KB
8 KB single leg r.d.l. (per leg)
5 Turkish get-ups with implement (alternating)
Repeat 3 X’s for speed
D. Cool Down and Stretching

Week 3 -- Day 4

“A person who is successful has simply formed the habit of doing things that unsuccessful people will not do.” Unknown

A. Dynamic Warm-up
B. Jump Rope series
C. The Dirty Dozen
12 Prisoner Squats
12 Dumb Bell Push Press
12 Burpees
12 Kettlebell Swings
12 Renegade Rows
12 Plia Lunges (per leg)
12 Box Jumps (17 - 24 inch box)
12 Turkish Get-ups with sandbag
12 Knees to Elbows
12 Jumping Pull-ups
12 Yard Tire push (up & back)
12 Wall Ball Tosses
For speed and time
D. Cool Down and Stretching

Week #2 of Session 7

Whew! The first week of the new session is out of the way and what a smoker it was! What are we waiting for, here's week #2:

Week Two – Day 1

“A strong positive attitude will create more miracles than any wonder drug.” Patricia Neal

A. Calisthenics - Hip Mobility
B. Ball Slam Tabata and more
20 seconds of work, 10 seconds rest repeated for 8 straight sets. Your score is the TOTAL amount of reps you get over all 32 sets
1. Ball Slam x 8 set Tabata
2. Dumbbell push press x 8 set Tabata
3. Chin-2-knees x 8 set Tabata
4. Ring Rows x 8 set Tabata
C. Jump - Dip - Sprint
1. 15 Bench Jumps
2. 15 Dips
3. Sprint once around court
*Repeat for as many complete rounds as you can in 10 minutes*
D. Cool Down & Stretching

Week Two – Day 2

“Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.” Lou Holtz

A. Calisthenics
- Jumping jacks
- shuffle splits
- vertical hops
- lateral hops
*20 seconds each x 2 sets*
B. Bottom to Bottom Tabata Squats
20 seconds of work, 10 seconds of a static hold in the bottom squat position repeated for 8 straight sets.
Your score is the TOTAL amount of reps you get over all 8 sets
C. Cone Maneuvers
Six (6) cones are spread over the court. Follow the instructions stationed at each cone. We will go 3 times around the course.
D. Full Court Press
1. Jog once around court
2. Sprint to end
3. Jog once around court
4. Back pedal to end
5. Jog once around court
6. Sprint length of court and skip back
E. Cool Down & Stretching

Week Two -- Day 3

"Hope in every sphere of life is a privilege that attaches to action. No action, no hope." Samuel Johnson

A. Calisthenics – Hip Mobility
B. Ladders!
Divide into two person teams. #1 does 1 rep, then #2 does 1 rep. This goes on; adding one rep until both have done 9 reps. First team to finish wins the round. When that team announces its’ win, it is time to move onto the next ladder set. This is designed to be a sprint, so move quickly. Team with the most victories wins. Play 2 rounds.
1. Push-up ladder
2. Ring Row ladder
3. Chin-to-knee ladder
4. Push-up ladder
5. Squat ladder
6. Jumping lunge ladder
7. Squat jump ladder
8. Reverse Crunch ladder
9. Ring Row ladder
Second round
1. Dips ladder
2. Step-ups ladder
3. Ground to sky squat ladder
4. Dips ladder
5. Burpees ladder
6. Chin-to-knees ladder
7. Burpees ladder
8. Ground to sky squat ladder
9. Step-ups ladder
C. Take it Outside!
1. Sprint up the hill
2. Jog back down
3. Skip up the hill
4. Jog back down
Repeat for 10 minutes
D. Cool Down and Stretching

Week Two – Day 4

"In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive." - Lee Iacocca

A. Calisthenics - Hip Mobility – Planks and Pointing Dog Series
B. 4 man team competition – Tire push - 2 games
C. Circuit
1. Run once around the court
2. Dive Bomber push-up x 15
3. Slide board hamstring curls x 20
4. Sprint length of court and back
5. Perform:
--round one, Sky and ground squats x 40
--round two repeat circuit but substitute:
-- Sky and ground jump squats x 40
--round three repeat circuit but substitute:
--Walking lunges x 40 total
--round four, repeat circuit but substitute
--Jumping Lunges x 40 total
repeat circuit as necessary starting at round one exercise, sky and ground squats...do as many complete rounds as possible in 23-26 minutes
D. Cool Down & Stretching