The FIRM, BCx Workout

Posted: July 11, 2011 by Bonnie Pfiester in Boot Camp, cardio, Full Body, Upper Body, Workout
Tags: , , , , , , ,
BCx Full Body Workout, with an emphasis on upper body

Warm up: Rhythmic (140 BPM)

20 Jogs
20 Jax
20 Shuffle touch (shuffle right 2 steps, touch the ground, repeat left)
20 squat arm circles
3 minutes jump rope

(Repeat X 2) 

PUSH-PULL (4 sets)
Tools: floor mat, 12-20lbs dumbells
Maintain technique.  Perform all exercises for three sets without stopping.

12 Pull ups/optional pull down with bands
12 Push ups (feet elevated)
12 Bent over rows (12-20lb dumbbells)
12 Wide push ups

*Pull up/if can not complete a good pull up perform a pull down with band
*proper CPP for plank pushups (elevate feet about 12inches)
*Bent row- elbows stay close to body through full range of motion
** maintain strong midline stabilization
* proper CPP for plank push up

(Repeat X 5

10-10 (5 SETS)
Tools: No tools necessary

10 Burpees
10 Situps
10 Pushups
10 Mountain climbers
10 High Knees
10 Squats
10 Pull Ups (optional pull downs)
10 Mary Catherines 
10 (Surfers) plyo pop ups (jumping out of plank into a squat position & returning to plank – like popping up off a surf board)
10 Ski Squat (squat with feet together. like on snow skis, leaping 5 jumps forward & 5 back.



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