Team FSP

Team FSP Fitness - Sport - Performance

11/09/2023

Happy Thursday FSP!

Here’s our workout today:

- twisting elbow planks for 60 seconds into burpees for 60 seconds, 2-4 rounds

- bar hang knee raises : 20 reps into jump squats for 60 seconds 2-4 rounds

- Barbell push press; 5 reps into Dumbell bent over row 20 reps 2-4 rounds

- Dumbell bench press 15 reps into kettlebell swings 60 seconds 2-4 rounds

Optional: cardio moderate pace for 20 minutes outside, Treadmil, or cycling

11/08/2023

FSP!
Remember:

Fitness is not one size fits all. Results will be different for all of us, stay the course and we can all progress.

11/07/2023

Tuesday!
Hope you are ready 😎

- Rowing 5 minutes moderate pace followed by 1 row sprint for 45 seconds.

- Jump squats: 50 reps : 2 rounds

- Barbell back squat 10 reps followed by Burpees 10 reps 2 rounds

- Dumbell single arm sn**ch 10 reps per arm per set followed by walking lunges for 60 seconds 2 rounds

- Dumbell RDL 15 reps 2 sets followed by elbow plank for 60 second holds.

11/07/2023

Good morning FSP! Who’s working out today? 💪

11/06/2023

Good morning FSP!💪

Monday upper body day!

- Rowing 5 minutes moderate pace followed by 1 row sprint for 45 seconds.

- Dumbell bench press 15 reps superset with pull ups or kip ups as many reps as possible 3 rounds

- Dumbell thruster : 15lbs women 25lbs men 3 rounds for 60 seconds

- Dumbell bent over row 15 reps 3 sets

- burpee 25 reps 2 rounds

11/05/2023

Women should lift weights for a variety of reasons, as strength training offers numerous physical, mental, and health benefits. Here are 12 compelling reasons for women to incorporate weightlifting into their fitness routines: Increased Muscle Mass: Lifting weights helps build and maintain lean musc...

11/03/2023

Happy Friday!

Warmup|
10 minute steady pace cardio| This can be outside with a jog, treadmil,elliptical, or rower.

Barbell clean 3 sets of 5 reps

Barbell sn**ch grip deadlift 3 sets of 10 reps

Burpees 3 rounds for amrap in 60 seconds

Pullup, chin up, or kip up as mnay reps as possible followed by 20 jump squats 3 rounds

40 to 70 second rest between all sets!

Chipotle Chicken Quinoa Burrito Bowl 💪450 calories per serving: 38g protein ✍️Ingredients: 1 tablespoon finely chopped c...
11/02/2023

Chipotle Chicken Quinoa Burrito Bowl 💪

450 calories per serving: 38g protein

✍️Ingredients:

1 tablespoon finely chopped chipotle peppers in adobo sauce

1 tablespoon extra-virgin olive oil

½ teaspoon garlic powder

½ teaspoon ground cumin

1 pound boneless, skinless chicken breast

¼ teaspoon salt

2 cups cooked quinoa

2 cups shredded romaine lettuce

1 cup canned pinto beans, rinsed

1 ripe avocado, diced

¼ cup prepared pico de gallo or other salsa

¼ cup shredded Cheddar or Monterey Jack cheese

Steps 💪

1.Combine chipotles, oil, garlic powder and cumin in a small bowl.

2.Oil the grill rack or a rimmed baking sheet, if broiling. Season chicken with salt. Grill the chicken for 5 minutes or broil it on the prepared baking sheet for 9 minutes. Turn, brush with the chipotle glaze and continue cooking until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 3 to 5 minutes more on the grill or 9 minutes more under the broiler. Transfer to a clean cutting board. Chop into bite-size pieces.

3.Assemble each burrito bowl with 1/2 cup quinoa, 1/2 cup chicken, 1/2 cup lettuce, 1/4 cup beans, 1/4 avocado, 1 tablespoon pico de gallo (or other salsa) and 1 tablespoon cheese. Serve with a lime wedge.

11/02/2023

Who’s working out today? 💪

11/02/2023

Good morning FSP.

Let’s burn off those candies from Halloween. 🎃

Here’s our workout for Thursday 🙂

- Dumbell thrusters: 15 or 25 lb dumbells 3 to 4 sets for 60 seconds

- Kettlebell swings for 45 seconds right into 15 burpees, 3 to 4 rounds.

- Row sprints: 30 seconds full speed, 30 seconds moderate, 60 second rest, 4 to 6 rounds

- V up crunches :60 seconds 3 to 5 rounds

10/31/2023

GM Team!!

Here is our cross training workout for today

- Rower sprints|45 seconds. 3 to 5 rounds

- Dumbell power clean | as many reps as you can with 25s or 35s dumbells in 60 seconds 2 to 4 rounds

- Sn**ch grip deadlift sets of 10 followed by dumbell bent row sets of 10 2 to 4 rounds

- 1 mile jog,cycle,or row

10/30/2023

Come join us!
Simply scan the QR code pinned on our Facebook.

Address

695 S Easy Street
Lecanto, FL
34461

Opening Hours

Monday 5am - 11pm
Tuesday 5am - 11pm
Wednesday 5am - 11pm
Thursday 5am - 11pm
Friday 5am - 11pm
Saturday 5am - 11pm
Sunday 5am - 11pm

Telephone

+13522127775

Website

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