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Get maximum results in minimal time with the fire wire workout circuit. Perform the following 5 exercises in circuit fashion, resting only as needed between moves. Perform each exercise for 20 seconds. Complete all five exercises and that's one round. Rest up to 2 minutes between rounds, then repeat the work-out circuit 4 more times. For added workout intensity add another 10 seconds to each exercise for a total for 30 seconds. Perform the fire work-out 3xs per week, with one day off in between.

Workout

Equipment

• No Equipment Needed

Pike Press

Sets	Reps	Distance	Duration	Tempo	Rest Period	Weight Load	Intensity
			20 sec	Moderate

Description

• Get into a pushup position.
• Walk your hands backwards and lift the hips straight up.
• Keep your knees straight.
• In this position, perform pushups, bringing your forehead to the ground and press back up.
• Repeat for a specified number of reps.

ProTip

• Keep your knees straight throughout the movement.

Mistakes

• Rounding the back.
• Bending the knees.

Equipment

• Kettlebells

Kettlebell Clean and Press - 2 Kettlebells

Sets	Reps	Distance	Duration	Tempo	Rest Period	Weight Load	Intensity
			20 sec	Fast

Description

• Stand over the kettlebells.
• Squat down with your butt back and your head up and grip the kettlebells.
• Use your legs to accelerate the weight up.
• When your legs are straight, start pulling up with your arms.
• Catch the weights in the rack position, with your arm tight against your body and sink into a squat.
• Press the weights overhead.

ProTip

• Keep the weights under control.

Mistakes

• Bad posture

Equipment

• Barbell

Barbell Suitcase Row

Sets	Reps	Distance	Duration	Tempo	Rest Period	Weight Load	Intensity
			10 sec each arm	Fast

Description

• Lay a barbell on the ground next to you.
• Bend forward so your body is parallel to the ground and grip one end of the bar.
• Pull your elbow as far back as you can.
• Slowly extend your arm and lower the bar.

ProTip

• Keep your back straight.

Mistakes

• Rounding your back.
• Not pulling your elbow back all the way.

Equipment

• No Equipment Needed

Bent-knee Sling Sit-ups

Sets	Reps	Distance	Duration	Tempo	Rest Period	Weight Load	Intensity
			20 sec	Fast

Description

• Sit on the floor with your legs in front of you, knees bent.
• Roll your body back and down, stretching your arms behind your head.
• Then throw your arms up and toward your legs while sitting up.
• Repeat for a specified number of reps.

ProTip

• Roll down and sit up smoothly, moving segmentally throughout the spine.

Mistakes

• Not throwing the arms fast enough to create momentum to assist with sitting up.
• Letting the chin jut out (instead of staying tucked).
• Feet rising from the floor.

Equipment

• Cable Column

Cable Pull Throughs

Sets	Reps	Distance	Duration	Tempo	Rest Period	Weight Load	Intensity
			20 sec	Moderate

Description

• Grip handles tightly, face away from the machine and place cable between your legs.
• Stand with good posture and feet shoulder width apart.
• Begin movement by flexing your knees, leaning forward at your waist with neutral spine, allowing the cable to pull your arms between your legs.
• As soon as you feel a stretch on your hamstrings, extend your knees and hips, and finish by pulling the cable through your legs.
• Repeat movement.

ProTip

• Keep your spine in neutral alignment as you lean forward.

Mistakes

• Rounding your back.

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