THE BCx BLITZ

Posted: July 2, 2011 by Bonnie Pfiester in Boot Camp, cardio, Full Body, Uncategorized, Workout
Tags: , , , , , , , ,

Description:  VERY DIFFICULT CIRCUIT WITH AN EMPHASIS ON CONDITIONING.  THIS WILL TEST YOUR MENTAL FORTITUDE AS WELL!

NO REST DURING ROUNDS

MAY REST UP TO 5 MINUTES WHEN PREPARING FOR SECOND CIRCUIT

WARM-UP:

(3 ROUNDS)
25 Jumping Jacks
25 Heismans
25 Mountain Climbers
25 Squats

REV-UP:

Do the following exercises for one minute each giving yourself 2 minutes rest in between. Actual workout time and rest time must remain the same for each test. You can perform this test once a week to track progress.

# Situps in 1 minute (2 minutes rest)
# Pushups in 1 minute (2 minutes rest)
# Burpees in 1 minute (2 minutes rest)
100 Jump Rope for time.
(how fast can you do 100 jumps?) 

Note: If you make modifications, make good notes. For instance, if you only could do 5 military pushups (on your toes) and then you dropped to your knees to do 15 modified push-ups, mark your reps as: 5/15 so you can keep track.:)

BLITZ 1

(3 ROUNDS FOR TIME)

100 JUMP ROPE
25 PUSH-PRESS
25 PRISONER SQUATS
25 PUSH-UPS
100 JUMP ROPE

BLITZ 2

(3 ROUNDS FOR TIME)
5 PULL-UPS (or pull downs with Bodylastics bands)
5 BURPEES
25 PUSH-UPS
5 PULL-UPS
5 BURPEES
25 DIPS
5 PULL-UPS
5 BURPEES
25 180-DEGREE JUMP 

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Comments
  1. Caydee Dupre says:

    This sounds like fun 😉 will add this into my workouts this weekend!!!!!

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