Posts Tagged ‘bcx boot camp’

Push-Press & Pull Ups

10 Push-presses


10 Rounds

Can’t do a pull up? Here’s a video on ways to modify pull-ups to get the most out of this workout! 🙂




BCx 4-Week Workout Program

Posted: December 31, 2012 by Bonnie Pfiester in Boot Camp
Tags: , , , ,
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:
 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 & after

AFTER:after pictures

Learn More at

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.

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 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 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
For more BCx Workouts visit
Learn more about the Savage Race at

3 Couplets, 5 Times Each, 3 Rounds! This workout will RAVAGE your body!! 
Workout dedicated to GNC’s Ravage Pre-Workout Drink.
WARNING: Ravage, by GNC, is only for the insane people wanting insane workouts!

5 Push Press
10 Lateral Raises

5 Wall Ups
10 2-Count Mountain Climbers

5 Pull Ups
10 Bicep Curls



Here’s your Poop Sandwich!  This simple recipe of sweat features lots of delicious training smack in between 2 moist 1-mile runs. It will take roughly an hour. ENJOY the taste of pain!

1 Mile Run
300 Air Squats
200 Push Ups
100 Pull Ups
1 Mile Run

Workout by BCx Trainer: Erin Boyajian (AKA: Banjo)

Steve’s Trailer Trash workout at Max Fitness Club.
Click on red links to see video demonstration. Have FUN!

Warm up: Rhythmic (Watch or workout with Steve in this video)
Jog 8/jax 8 (4 sets)
Shuffle touch  8/two step Heisman 8 (4 sets)
8 squat arm circles/ side to side reach over (4 sets)
3 minutes jump rope

Individual challenge.  Complete 10 reps of the exercise given and finish with a burpee.  BcX’r will complete 3 rounds as fast as they can individually for time.

10 jaxburpee
10 sec football stomp – burpee (see stomps in this video at 20 secs, when Steve yells SHUFFLE)
10 hiesman– burpee
10 2 count butt kik– burpee
10 high knees– burpee


Around the Outside (5 rounds)

Tools: sand bags, battle sticks
Set up cone 50 meters away, 25 jumping jax with battle stick (8lb power bar or dumbbells), standing presses with 25lb sand bag (or plate weights, dumbbells or medicine ball), 100 meter spring with 30lb jug (or dumbbells).

25 jax (jumping jacks) with battle sticks
25 sand bag presses
100m jug run


THE DIRT ROAD – BCx Class Workout (for groups or partners)
(7 minutes round/3 min rest/7 minute round)

A: Tools: picnic table, rope and plate, 45lb plate
In pairs (workout partners),  BcX teams will line up at the picnic table.  Coach will place cone 50m away in both directions.  (half the teams will run west and half east.)  BcX’r “A” will do overhead squats with 45lb plate and their butt must touch the picnic table while BcXr ‘B” will sprint pulling rope with the 45ln weight around the 50m cone and back and switch.  Most reps of overhead squats in 7 minutes.  Then 3 minutes of rest and move onto the next mission.  Make sure to keep an on going count of reps.

45lb OH squat
100m Weighted rope pull

B: Tools: jugs, 20lb sand bag

Each team will need 2-sand bags and 2-jugs and the picnic table.  Same set up as previous.  BcX’r “A” will don 1 sand bag on each shoulder with help from there “B” and begin to squat touching the picnic table, while “B” carries two jugs to the 50m cone and back (100m).  most squats in 7 minutes.  Make sure to keep an ongoing count of reps

Sand bag squat
100m Jug run



25 LEFT OBLIQUE (keep back off the ground)

This is one Fast and Furious workout for sure!! Sprints make it super intense and the squat presses kill the legs, glutes and shoulders. All in all, your entire body will be toast when this is over and all you needed was a barbell or set of dumbbells. Alright, it’s time to give it all you got!! Post your times in comments below for added accountability. Train Hard!

4 Rounds for Time:
1/4 Mile Sprint
Squat press (Thrusters) 35-45lb for women 55-65lb for men

NOTE: Sprint, not jog, not walk, not limp – SPRINT!!  🙂 On the Thrusters, squat down to 15″ box/aerobics step with risers. You can use a stool, piano bench or folding chair for a guide to hold you accountable. Your rear should lightly touch (not rest) on the box (or stool) to reference depth of each squat. GET-R-DONE!!