| Stop Smoking Tips Website  |    The Crazy Muscle Scientist!  |    Truth About Abs Articles  |    M-Power Turbocharge Audio Series  |   
Product Reviews by AtoZfitness

  • How To Knock 20 Years Off Your Body

    The latest special report from my partners over at Prograde is jam packed full of vital information and teaches you one thing: How To Knock 20 Years Off Your Body >>

    Read More

  • Is CANOLA OIL really a health risk?

    Are you at all confused about whether CANOLA OIL is good for you or bad for you. It's LOADED with healthy Omega 3's and people have been using it for years in Salads , for cooking , smoothies and protein shakes.

    Read More

  • The Diet Solution Program reviewed

    Review of The Diet Solution Program: The Program that Promises Fat Loss along with an incredible amount of Health and Vitality. The Diet Solution Program promises a complete and comprehensive weight loss program that will not only help you lose body fat, but guarantees you increased energy, health and vitality all ...

    Read More

  • Mike Geary’s Top 55 Lean-Body Foods to Build Muscle and Lose Fat

    Remember, if you don't have junk around the house, you're less likely to eat junk. If all you have is healthy food around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now ...

    Read More

  • The Diet Solution Program Reviewed

    Review of The Diet Solution Program: The Program that Promises F.at Loss along with an incredible amount of Health and Vitality. The Diet Solution Program promises a complete and comprehensive weight loss program that will not only help you lose body f.at, but guarantees you increased energy, health and vitality all ...

    Read More

  • Isabel De Los Rios FREE Nutrition Bonus e-book Download.

    The meal plans and nutrition principles that follow are a culmination of 15 years of research and study into exactly what works to achieve a lean body. I assure you that none of these rules are “unhealthy” or “extreme”. On the contrary. They are the best principles you can incorporate to ...

    Read More

  • The Fat Burning Furnace Reviewed

    With a name like Fat Burning Furnace, the first thing that usually comes to mind is a solution which will burn all the excess fat that you have – fast. Is this the premise behind the weight loss program called Fat Burning Furnace? That is exactly what we will try to ...

    Read More

  • Eggs with 22x more omega-3's?

    A quick announcement before the omega-3 eggs article today: Today, Feb 23, 2010 is Mike's 34th birthday, and to celebrate, he has decided to put his Fat Burning Kitchen program on sale for HALF price for 3-days! This is only the 2nd sale he has ever had in his 5 years of ...

    Read More

  • Lean Muscle Workouts , Lean Hybrid Muscle Building -Explained

    Q. What is the Lean Hybrid Muscle program? A. Every single day countless guys decide embark on a quest to get lean, build muscle or do both—and that’s a great thing. The sad part is that most of those guys won’t see the results they’d hoped to see and after a ...

    Read More

  • 7 Minute Muscle Reviewed by Sarah (cpt)

    7MM for short. And that’s what this is about. Short. Save time. Train fast and furious and get on with other things. Well, fast and furious, not quite. When you buy the 7MM e-book, the download page also gives you 6 videos showing you how to do the training involved. ...

    Read More

  • The Best Arm Exercises You've Never Heard Of Reviewed

    So what's the first thing you think of when you think of "arm training" - if you're like a lot of trainers, you immediately think barbell curls and pushdowns. Or dumbell curls and dips, etc. The "standard" exercises, right? Well, it's time to think outside the box! Or as ...

    Read More

  • Mike geary's Fat Burning Kitchen Reviewed

    I’ve been reading a really great book this week. With the hours I work, I’m only able to read so much per day, but I’m loving every page. It’s always fun to see someone actually dare say out loud what many suspect and many know but mindfully suppress from common knowledge. What ...

    Read More

  • Jon Benson’s Every other Day Diet e-book review by Sarah

    I’ve told you about Jon Benson’s Every Other Day Diet (EODD) before, and both Lewis and I have been using the easy-to-follow principles for months now. What is it, half a year or more? Now, Jon Benson didn’t just sit back and relax, happy to have shared his EODD with ...

    Read More

1 2 3 4 5 6 7 8 9 10 11 12 13

The Fire Workout

April 15th, 2009 • Related • Filed Under
| Print this Post | 580 views |

---------------------------------------------------------------------- |
  The Fire Workout
---------------------------------------------------------------------- |
by Dr. Kareem F. Samhouri, CSCS, HFS
Physical Therapist & Kinesiologist
http://www.atozfitness.com/recommends/abstrengthguide.html

Note: Check out the bottom of this article for some great free gifts Dr.Kareem has put together for you.

This workout has to be the favorite of this week, but you’ve been warned - you WILL be sore if you put yourself through this (not for beginners):

The Fire Workout:

Set up 4 stations (I use cones) - between the top 2 stations, place 2 mats next to one another, long ways.  The 4 stations, collectively, will make a square.  In the center of the square, place the heaviest med ball you can find (or a 20 pound kettlebell)

Station 1:  A low chair (i.e. for military press) and a 10 pound medicine ball

Station 2:  Just a marker (no equipment needed)

Station 3:  Just a marker (no equipment needed)

Station 4:  A 12 pound medicine ball

Now that you’ve got everything set up… here we go:

Step 1) Perform “Side Step on Forearms” side to side for 10 reps on the two length-wise mats that are next to one another.  This means that you will assume a plank position, gently lift your left arm and left leg as you move to the left and place them back down.  Repeat until you reach the other side.  This = 1 repetition.  Repeat for 10.

Step 2) Go to Station 1 - Now, with the medicine ball pressed up in the air (i.e. above your head, slightly in front of you), slowly squat down and back until you can feel the chair at your bottom.  Stand quickly.  Repeat for 10 reps.

Step 3) Sumo walk (squat until you have right angles at your knees and walk forward in this position) until you reach Station 2

Step 4) Do 10 Mountain Climbers (hands on the floor, right knee up towards your chest, left knee back, switch back and forth to equal 1 rep)

Step 5) Sumo walk to Station 3

Step 6) Perform 10 Burpees (squat to hands on floor, donkey kick back, do a push up, bring knees to chest, and jump, landing with your knees bent for safety) - This equals 1 rep

Step 7) Sumo walk to Station 4

Step 8) 10 repetitions of Side Step Squat with a Med Ball Press - start feet together, take a generous step to your left, squat down, as you stand step towards your left foot and press the medicine ball from chest height to overhead.  Repeat in the opposite direction.  This equals 2 repetitions.  Repeat for 10.

Step 9) Go to the center of the square - Squat with a med ball pick up - Stand with a med ball/kettlebell between your legs, squat down and back until you can pick up the med ball with a straight torso, stand, squat down and back to set the med ball down, stand.  This equals 1 rep.  Repeat for 10 reps.

Rest 2-5 minutes.  Repeat circuit for 40 minutes.

Look out - Be sure you’ve warmed up, and be sure you have experience exercising.  This is tough stuff!

Good luck!

Ok the good stuff ....
Visit the link below for some great gifts including ,
 

  • 8 free fitness video courses

  • 3 ipod workouts

  • A shocking and controversial fat loss report.

  • over 159 free exercise videos

All available here....
http://www.atozfitness.com/recommends/abstrengthguide.html
 

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.
 

If you like this post check out these related topics......




Post a Response

You must be logged in to post a comment.