Firecracker Workout Draws Ooohs and Aaahs from Fun Girl Boot Campers

I know Jessica “Lil J” rocked boot camp before the 4^th of July with a simple but amazingly effective workout. She called it the Firecracker Workout, not just to stick with the spirit of the season, but also because she combined a ballistic move with three other related (and still butt-kicking) exercises. Fun Girl boot campers raved about the workout, how they loved the fat that dripped off of them, and how they wanted to duplicate it on their own.

So, BANG…here you go!

Lil J’s Firecracker Workout

Equipment necessary: dumbbells, stability ball, medicine ball (or you could use your stability ball if you needed to!), cones for suicides (if you really want to ratchet up the intensity!)

20 reps of all exercises before moving on to the next one in the circuit

Circuit 1

Back lunge, Right side lunge, Left side lunge, Firecracker – Jump lunges

Run suicide on four cones

Circuit 2

V-ups, Crunches, Plank (20 sec. count), Firecracker – Stability ball pass from feet to hands

Run suicide on four cones

Circuit 3

Lateral raises w/ dumbbells, Shoulder press w/ dumbbells, Tricep kickbacks w/ dumbbells, Firecracker – Med ball (or Stability ball) slam, side to side

Run suicides on four cones

Circuit 4

Squats (regular), Sumo squats, Pulse squats (ouch!), Firecracker – Jump squats

Run suicides on four cones

Circuit 5

Upright row w/ dumbbells, Reverse flys w/ dumbbells, Bent-over rows w/ dumbbells, Firecracker – Supermen (pulse upward w/ power!)

Run suicides on four cones

Circuit 6

Jumping jacks, High-knees, Butt-kicks, Firecracker – Mountain Climbers

Oh yeah, and run suicides on four cones J