Black Fire is a 60-day total-body workout program that combines strength and power movements with high-intensity metabolic conditioning exercises. During your 20-minute training sessions, you’ll burn hundreds of calories by moving rapidly through a variety of exercise sequences, while working to build muscle tone and definition.
Black Fire is broken into four phases constructed to help you build upon the work you've already completed. In phase one of the program, you'll work to build endurance, strength, mobility, agility, balance and coordination, while focusing on bodyweight training. Phases two and three increase intensity and build on the movements from the previous phase by incorporating weights and gymnastics exercises. Black Fire isn't about speed, it's about the quality of your technique. We want your first rep to look as perfect as your last. If not, it doesn't count!
Workout Overviews
Black Fire incorporates a variety of full-body exercises designed to help you shed weight and shape your best body. You'll participate in each of the following cardiovascular and body sculpting workouts during the program:
Bodyweight Tabata : In this high-intensity interval workout, you'll perform a single move for 20 seconds, followed by 10 seconds of rest. Bob takes you through four bodyweight moves total, each repeated for eight rounds. You’ll need a box, along with a pen and paper to track how many reps you complete per round.
Weighted Tabata : You’ll progress through four moves for 20 seconds each, followed by 10 seconds of rest, completing eight total rounds. The only equipment needed is a pair of dumbbells.
Sweet 16 : You’ll progress through two moves, completing 16 reps each minute for 16 minutes. This workout only requires a medicine ball and it’s designed to push you to your extreme.
OTM Air Force Style : In this series, you must complete all 12 reps of each move in one minute. This workout is all about speed and efficiency; the faster you complete a rep, the more rest time you get. You’ll need dumbbells, a pen and paper for scoring, and a dowel.
Cyclone 15 : In Cyclone, you’ll tear through three exercises in one round. This workout requires one dumbbell, a mat, and pen and paper to keep score.
Strategic Endurance : Three rounds, three exercises, two minutes each — sound easy? Think again. You’ll need to run, dip, sit-up, and burpee your way through one round. Equipment needed: a box, mat, pen and paper.
Triplet Ladder : Make your way up the ladder in just 15 minutes with three exercises in each round. All you need is a dumbbell, mat, pen and paper.
Power 10 : One of the most challenging workouts in the Black Fire series, you’ll sprint through four rounds of 10 exercises, for 30 seconds each...with no rest. Bring your box, mat, pen and paper.
ABC 1 : Anja leads you through four moves, five rounds each, with 30 seconds of exertion and 15 seconds of rest. You’ll only need a mat, and pen and paper for this series.
ABC 2 : Get ready to jump, tuck, squat, and sweat. In this workout, you’ll speed through five moves, for one minute each, repeating the series twice. You’ll need a mat, a box — and some determination.
Gymnastics Strength 1 : Unleash your inner gymnast. Anja moves you through six exercises, each for one minute, for two full rounds.
Gymnastics Strength 2 : Expand on the work you did in the previous series with these agility and core exercises. Fly through two rounds of five gymnastic-inspired moves, one minute per move, with just a mat and box.
By following this training schedule, you'll advance through each of these workouts. You'll also incorporate the proper amount of rest and recovery, to help prevent over-training in any one area. With Black Fire, you’ll strengthen your mind and body, and engage in some friendly competition with our scoring system. You’ll compete against the clock as you tally the number of reps and sequences you power through in your 20 minutes of training.
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