Firebreather Fitness

Remember to always stretch and warm up before working out. 

Roll up a towel to make your own ab-mat.

If you own an iPhone you can purchase an application called Tabata Timer.  Do I need to say more?

• 150 Burpies For Time
• 100 Burpies For Time
• 50 Burpies For Time
• 10 Push-Ups, 10 Squats, 10 Rounds
• 7 Squats, 7 Burpies, 7 Rounds for Time
• Burpee to Push Up position, do 10 Push Ups, burpie out.  5 Rounds
• 400m Walking Lunge
• AMRAP in 20 Minutes: 5 Pushups, 10 Situps, 15 Squats
• 5 squats, 5 Push-Ups, 5 Sit Ups, 20 Rounds
• 5 Dips (use chair or bench), 10 air Squats, 15 Lunges ~ 10 minute AMRAP
• 5 Elevated Push Ups (use chair, bed, bench), 10 sit ups, 15 Air Squats ~ Rounds for Time
• 5 Push Ups, 10 Step Ups (use bench, not chair), 15 Sit Ups
• 3 Rounds: 10 HSPU, 20 Burpies, 30 Squats
• 50-40-30-20-10: Pushups, Squat Jumps
• Sprint 100m 20 Squats ~ 8 Rounds
• Run 1 Mile, 100 Push-ups, 100 Squats, 100 Situps, Run 1 Mile
• 3 Rounds For Time: 30 Walking Lunges, 20 Tuck Jumps, 10 Burpies
• AMRAP in 15 Minutes: 7 HSPUs, 10 Pushups
• 6 Rounds For Time: 200m Sprint, 21 Burpies
• Run 1 Mile for time.
• 200m Sprint forward then 200m Sprint backward ~ 8 Rounds
• 5k Run
• 10k Run
• AMRAP in 20 Minutes: 5 HSPUs, 10 Pistols (1-legged squats), 15 Situps
• 400m Run, 30 Walking Lunge Steps (15 each leg), 50 Pushups…. Repeat Each Round with 40, 30, 20, 10 Pushups
• 20 Minutes of Handstand Practice
• 10 air Squats, 10 Push Ups, 10 Sit Ups ~ 3 Rounds for Time
• Tabata Pushups, Rest 1 Minute, Tabata Squats, Rest 1 Minute, Tabata Situps, Rest 1 Minute, Tabata Burpies
• Tabata Treadmill: Set the treadmill to 8 MPH and 7% incline. 8 Rounds of: 20 Seconds of work, 10 Seconds of Rest
• 100 Lunges, 75 Air Squats, 50 Push Ups, 25 Burpies for Time
• “Grace” with Dumbbells: 30 Dumbbell Clean and Jerks For Time.
• 21-15-9 Thrusters, Pushups
• 10 rounds: 10 Pushups, 10 Squats
• 5 Rounds: 10 Jumping Jacks, 10 Burpies, 10 Situps, 10 Pushups, 10 Jump Lunges (each leg)
• 10 Rounds: 10 Pushups, 20 Situps, 30 Squats
• Tabata Jump Rope
• 3 min Jump Rope, 3 minute sit ups, 2 min Jump Rope, 2 min sit ups, 1 min Jump Rope, 1 minute Sit Ups, 30 seconds Jump Rope, 30 sec sit ups.  No rest between rounds.
• 50 Double Unders (or 150 Single Unders), 200m Sprint ~ 5 Rounds
• 10 Lunges, 10 OHS with jump rope (pull jump apart like it’s the bar), 10 Double Unders ~ 10 Rounds
• 50 Double Unders 50 KB Swings (You can use dumbbells if around), 40 Double Unders, 40 KB Swings, 30 Double Unders, 30 KB Swings, 20 Double Unders, 20 KB Swings, 10 Double Unders, 20 KB Swings.
• 20 Bench Press ½ Body Weight, 10 Elevated Push Ups (off bench) ~ 5 Rounds for Time

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