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 Trainers: This workout is designed for training groups of 3 or more.
BCxers: If you are doing this solo, start by timing your reps at station #1. Use that time to set your pace for #2 and #3. If you are doing this with a workout partner, Rotate stations #2 and #3 each round (do #1 and #2, then do #1 and #3).
Set up 3 stations:
#1 Pull up bar
#2 Resistance bands with low attachment
#3 Floor space.
The person at the #1 pull up bar station sets the pace for the other stations.
#1 5 Pull Ups & 10 Toes to Bar X 2
#2 Band Adduction Iso Hold
#3 Push Ups
#2 & #3 continue until #1 is finished with 2 sets of pull ups and toes to bar. Then everyone switches stations until they’ve hit each station. Complete 5 rounds. Watch the video to see the pace and feel of the workout.
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Have you ever heard of the children’s game, Green Light, Yellow Light, Red Light Stop? If so, you’ll recognize the inspiration for this GNC workout: 3 exercises, each 25 Fast, 15 slow, followed by a 45 second isometric hold – done for 3 rounds.
GOAL: Complete the following in 10 minutes, 7 minutes for rock stars
REST 3-5minutes and repeat entire workout for time again. Total workout should take around 20 minutes or less, depending on your fitness level.
NOTE: If you are faster, you may need to go heavier with your weight.
This fast-paced workout is designed to melt fat and sculpt muscle. All you really need is a set of dumbbells or a barbell – exercises can be modified according to your fitness tools. You will need a pull-up bar (or resistance bands to do pull downs) OR you could do HEAVY Bent Over Row instead of pull-ups. Perform the following exercises with little to no rest between exercises and be sure to record your time. The workout is 2 sets of 6 exercises done 3 TIMES for time. The idea is to perform the moves faster, as you get fitter!