This workout’s emphasis is shoulders. We’ll keep them nice and warm with the jump rope and we’ll keep your heart rate up by adding burpees and plyo squats.  Have a great workout!

Shoulder Presses: This BCx Mission is not designed to fly through. To pick the correct weight for the shoulder presses, choose a heavy weight that is difficult to lift, where you may only be able to get 5 in a row. For example, men could do 75lbs-95lbs and women 45-55lbs. If you can do all 15 reps in a row, you are lifting too light of weight.

Plyo Jumps: If you don’t have a plyo box or aerobics step, put a pillow on the floor to jump over. Jump over the pillow and back for 1 count. 

15 Burpees
50 Jump Rope
15 Overhead Shoulder Press (heavy)
15 Plyo Jumps (15″+ plyo box or step)
Mark Time for EACH individual round, trying to not slow down each time.
(60 Seconds Rest and Repeat)

FIFTH ROUND – The “Rain Maker” 
50 Burpees
50 Jump Rope
50 Overhead Shoulder Press (heavy)
50 Plyo Jumps
Mark Time for this round.

Time for a protein shake!  🙂

Subscribe for more workouts! Visit to learn more about BCx Boot Camp!

  1. Thanks for the marvelous posting! I certainly enjoyed reading it, you are a great author.I will ensure that I boookmark
    your blog and will come back from now on. I want to encourage one to continue
    your great work, have a nice morning!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s