BCx 4-Week Workout Program

Posted: December 31, 2012 by Bonnie Pfiester in Boot Camp
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Need a workout program to follow that doesn’t require a lot of equipment or money? Then BCx is just what the doctor ordered!

boot camp

We designed this four-week online version of our Florida-based BCx Boot Camp program so you can do BCx no matter where you live. The journey you’re about to take with us will be challenging—you will sweat, you will scream, and you’ll be so happy you did. If you promise to give us 100%, we promise to match your effort—and then some!

Each fast-paced workout combines a variety of training techniques that test your agility, balance, strength, and cardio capacity. Rest? There’s little time for that! Four weeks from today, you can expect to look and feel transformed into a true athlete, inside and out. Just getting back in the game? It’s easy to modify BCx™ to your fitness level and goals.

Our online BCx Boot Camp provides 6 workouts that are repeated for 4 weeks – or longer if you want! It’s this simple:

Your Workouts:

Hover over “4-Week Program” at the top navigation bar to locate workouts, listed by day (Monday-Friday). Each workout has a link to the matching video to explain each workout. The workouts are in the following order.

Monday: Lower Body Mission
Tuesday: Upper Body Mission
WednesdayCardio & Conditioning Mission
Thursday: Legs & Glutes Mission
Friday: Core & Upper Body Mission
Saturday or Sunday: Bonus Workout

BCx Tools

Here are all the tools you’ll need to succeed:
Watch
 BCx Workout Videos to learn each exercise and watch pace & intensity
Print BCx Boot Camp Workout Sheet (cheat sheet to follow program after you learn the workouts
Print & Read the BCx Workbook (Free if you promise to do the program)
Print Print Progress Tracking Sheet (track you progress using this worksheet)
Subscribe to pFITblog for motivation, tips and encouragement
Subscribe to pFITpFUN for some of Steve’s workouts & tips
Subscribe Subscribe to this blog for more workouts

Sample Workout Video: Ten Four Workout from the 3rd workout on Day 3

BCx Works! Look at the results:

BEFORE…

before & after

AFTER:after pictures

Learn More at http://www.DoBCx.com

The Burpee Trio Workout

Posted: November 20, 2012 by Bonnie Pfiester in Boot Camp, Conditioning, Full Body, Workout

This is a perfect short circuit to take your workout up a notch, raise your heart rate and challenge your body. Complete the following 3 exercises as follows.

1. Overhead Static Hold
Hold heavy weight (dumbbells, sandbag or barbell overhead) as long as you can

2. Burpees
do as many burpees as you can in a row (with jump) if you start to crap out or compromise form, move on.

3. Rest
rest as little as you can

Repeat until you’ve completed 150 burpees

Reediculous Shoulder Workout 
10 Reediculous Shoulder Press
10 Reediculous Lateral Raise
10 Reediculous Front Raise
10 2-Pump Rear Delt Fly

(repeat 3 x)

Warm Up

10 Minutes of Elliptical, Treadmill or Stepper

 Leg Workout

Using the Gymboss Interval Timer, set the timer for 40 seconds of work, followed by 20 seconds of rest. Do 3-4 sets each (of both left and right leg) exercise in the following order, with NO rest between sets and exercises. The strength portion of this workout should only take 20 minutes for 4 sets of each.

 • One-Leg Press Leg Press or Single Leg Squat
(Unse a orange, black or red Bodylastics band, anchored high, for assistance)  Max Fitness Members: Use #20 Plate-loaded machine or #23 selectorized machine or bands (in BCx boot camp room)

 • Walking Lunges
Use 10lb-20lbs dumbbells for women and 30-40lbs for men  

 • One-Leg Leg Extension
Max Fitness Members: Use #9 Hammer Strength Leg machine

 • One-Leg Dumbbell Straight Leg Dead Lifts
Max Fitness Members: Use Dumbbells or barbells 

 • Single Leg Curl        
Max Fitness Members: Use #10 or #11 Hammer Strength Machines

Cool Down Cardio

Do 10 minutes for a cool down or do 30-45 minutes cardio for fat burning. Doing cardio after your workout will help you burn primarily body fat.

Try more Max Method Workouts and Gymboss Interval timers are available for free at Max Fitness in Vero Beach. Located behind Outback on US1. CLICK HERE for a free week pass.

Workout A is all about up and down. Since the Savage Race will have you up on your feet, like running through the Rubbers, as well as covering some serious territory crawling on the ground, or through pipes like the Colon Blow, you’re going to have to be ready. To kill this race, Burpees will train your body to pop up fast after a low crawl, as well as get your cardio in tip-top shape. High Knees will strengthen your hip flexors so you clear the Rubber tires and minimize tripping. Let’s get this sweat-party started!

10 Burpees
30 High Knees through your own virtual tire run.
REPEAT 3 X

Tools: Use chalk, athletic agility ladders, bands or tires.

There are 8 individual workout segments we will be using over a 4-week period to get YOU ready for a Mud Run like SAVAGE RACE. Do the workouts in the order written on DesignerWhey.com three days a week. Although you don’t have to do a SAVAGE RACE to train like a SAVAGE, we encourage you to join your Designer Whey resident trainers as they attend SAVAGE RACE in Central Florida October 20th. Visit http://www.SavageRace.com for more information and like us on Facebook to learn how to join Steve & Bonnie for one mud run to remember!

Get the whole workout at www.DesignerWhey.com
For more BCx Workouts visit www.DoBCx.com
Learn more about the Savage Race at www.SavageRace.com

Steve puts Jason and Derek from the Sideline Radio sports show through a football conditioning workout that kicks their butt! With football season here, maybe this workout can give some of our coaches and dads some ideas for practice and strength/conditioning training. Enjoy!

4 CIRCUITS:

#1 Resistance Bands Drills
Shuffles & burpees

#2 Conditioning
15 Plyo Jumps
15 Push Press
X5

#3 Football Stomp, Throw & Burpee
Stomps to quick throw
– Hit the Target (Tire hole), do 1 burppee
– Hit the Rim (rim of tire), do 2 burpees
– Miss the Target, do 3 burpees

#4 Race
Plate drag run
15 burpees
15 plyo box jumps
15 push presses
1 Football stomp, Throw & Burpee

This workout was created for the folks at Designer Whey and is perfect when you are pushed for time. It’s simple, it’s fast and it’s effective!

Do 10 sets of 10 reps with 10 seconds of rest, with little rest in between each exercise to increase calorie burn.

  • 10 sets x 10 reps bicep curls
  • 10 sets x 10 reps push ups
  • 10 sets x 10 reps tricep extensions