BCx Club Workout, 7/25/11

Posted: July 25, 2011 by Bonnie Pfiester in Boot Camp, Full Body, Upper Body, Weight Training, Workout
Tags: , , , , ,

Here is today’s BCx Club workout at Longevity Max Fitness. Today’s workout consists of 4 Missions (BCx circuits) with an emphasis on the upper body. Each exercise has a link for an instructional video. We also taped each Mission so you can see each mission and the preferred pace and intensity. 🙂

Welcome Package (your warm-up)

20 2-count Butt Kicks (40 total steps)
20 Ski Jumps (plyo ski Squats)
20 Heismans
20 Jax
20 2-count Bicycle Crunches (40 reps)
(Repeat 3 Times)

The Poca Cappola (named after Dr. Nick Cappola) 
15 Plyo Jumps
15 Push Presses
5 Push Ups
15 Bicep Curls
5 Push Ups
(Repeat 5 Times or cap at 10 minutes. View video below for the entire Mission)


Way to rock it Tommy Chiarenza & Dr. Nicholas Cappola!!

Wallop!
5 Wall-Ups, Bear Crawl out 5 feet, 5 Push-Ups, Bear Crawl Back (whole sequence 5 X)
25 Overhead Squats
(Repeat 5 Times for time or cap at 10 minutes)

Burnt 5 (Burnt: Toast. What your arms will be when you are done!)
15 Thrusters
15 Lat Raises
15 Rear Delts
60 Jump Rope (60 revolutions)
(repeat 3 times)

NOTE: Tommy, seen here in black, has lost 20LBS of FAT and gained 3LBS of MUSCLE doing BCx style workouts. Way to rock it Tommy!!

FOR MORE WORKOUTS > Subscribe to this blog or our online BCx Boot Camp at http://www.FitStudio.com

GET SUPPORT > Track your times, training and connect with other BCxers on our BCx Forum.

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Comments
  1. Christopher Borders says:

    The Poca Cappola is a serious heart jumpin’ blood pumpin’ Mission. You guys rocked it! Way to go you two!

  2. […] Here is today's BCx Club workout at Longevity Max Fitness. Today's workout consists of 4 Missions (BCx circuits) with an emphasis on the upper body. Each exercise has a link for an instructional video. We also taped each Mission & will post them later tonight so you can see each mission and the preferred pace and intensity. Look for the update soon! Welcome Package (your warm-up) 20 2-count Butt Kicks (40 total steps) 20 Ski Jumps (plyo sk … Read More […]

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