Posts Tagged ‘boot camp workout’

5 Exercises, 4 Rounds: 45 seconds ON, 15 seconds OFF.

#1 Goblet Squat
#2 Turkish Getup
#3 Romanian Deadlift (Split Squat)
#4 Hip Drive (Kettlebell Swing)
#5 Clean & Press
4 TIMES

Steve shows the exercises, as well as desired pace he’d like you to shoot for! Let us know how you do!

This workout will make your muscles burn, your heart pound and the sweat fall off onto the floor. Work hard and fast for 45 seconds. You have 15 seconds to make it to the next “station” and get set up for the next exercise. Review the video for tools you need. You can modify this workout to use no weight for the squats, reverse lunges and crunch & punch if needed. You can also use dumbbells, kettlebells and bands to complete this mission. Now go WORK!!

BCx STRENGTH MISSION
(see video for a quick view of each exercise)
Squats
Chest Press
Crunch and Punch
High Pull
Reverse Lunge
Push Press (Thrusters)
4  ROUNDS FOR TIME

BCx TREADMILL MISSION
60 Second Sprint at 10% incline
30 Seconds Air Squats (feet straddling the belt, pump out as many as you can)
30 Seconds of recovery (ie: walk at 2.0mph)
5 ROUNDS (10 MINUTES)

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Do our 4-week BCx Boot Camp at FitStudio.com FREE!

10 Trusters (25lb weight of choice)
10 Double-unders (jump rope – 2 rotations per jump)
10 Handstand pushups (or wall-ups/modification)
10 TIMES (NOTE: do High Knees if you can’t do double-unders)
(approximately 16 minutes)

1/4 mile sprint
25 burpees
25 Sit Up
4 TIMES
(approximately 15 minutes)

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This was Monday’s BCx Club workout with Steve. This ones great for groups, partners or even done alone. Have fun with this. Do what you can, track your time, compete against yourself!

PUSH UP Wars
Can be done with a partner or group. Starting in plank, your opponent does 10 pushups and returns to plank, then you do 10 push ups and return to plank (and continue around the circle, if done in a group), and repeat. When you get fatiqued, you can do pushups on your knees, but ONLY while doing pushups. As soon as any body part hits the ground besides your hands and feet, you are out.

The last man planking wins. Track your time!

QUADerific!
1/4 Mile Sprint
25 Thrusters
4 Rounds for Time

alARMing!
15 Double Unders (jump rope 2 revolutions/jump)
15 Bicep Curls (women 30lb/men 40lb)
15 Shoulder Presses  (women 30lb/men 40lb)
30 Partner Tire Push (OR at an angle, let yourself fall toward the wall & push yourself off the wall into standing position)

RELAY FOR MANIAX
1ST STATION: 20 Bicycle Situps (Crunch & Punches)
Deadleg drag (walking with hands, letting feet drag behind) across room to 2nd station
2ND STATION: 20 Plyo Jumps on 15″ plyo box or step
inch worm back to 1st station (starting in plank, walking feet up to hands, walk hands further out & repeat, inching your way forward)
4 Rounds
Have a question about one of the moves? Comment below & we’ll be happy to help!
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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!!

“Courage is being scared to death…and still saddling up”, John Wayne

I think many people starting a new workout can be a bit intimidated – and some, down right scared. You’re only fooling yourself if you think you are the only one who think “I can’t”, “I don’t know if I can do this” or “I don’t know if I’ll ever be able to lose weight”, etc.

The only difference between someone who succeeds and someone who doesn’t is the person that succeeds keeps trying no matter how many times they fail or how scary something is. 🙂


OK,
cowboyz! Saddle Up!

TRUE GRIT
50lbs/guys & 30lbs/girls

15 Bicep Curls
15 Shoulder Presses (do standing)
15 Front Squats (weight in front of your chest)
15 Burpees
5 ROUNDS FOR TIME

THE DUKE
100 Meter Sprint (SPRINT, not jog, 50 meters one way, 50 meters back)
10 Thrusters (Squat to Shoulder Press, should go heavy as possible)
10 ROUNDS FOR TIME

FIT TIP:
50 meters = 164 feet
100 meters = .06 mile

THE ALAMO – ABS
20 Crunches (with weight – 25lb/boys & 15lb/girls)
20 Side V-Up Bicycle Crunches (start crunches in the side position like starting a V-Up)
20 Hanging Knee-Ups 
3 ROUNDS

NOTE:
Exercise demonstrations from FitStudio. To look up more exercises visit: http://www.fitstudio.com/exercises 

MORE JOHN WAYNE QUOTES JUST FOR FUN:

“A man’s got to do what a man’s got to do.” 

“Life’s hard. It’s even harder when you’re stupid.” 

“We’re burnin daylight” 

“You’re short on ears and long on mouth.” 

“All battles are fought by scared men who’d rather be some place else.” 

“A man ought to do what he thinks is right”

“If you’ve got them by the balls their hearts and minds will follow.”

“Tomorrow hopes we have learned something from yesterday.”

Workout by BCx Trainer at Max Fitness: BANJO
FOCUS: UPPER BODY

Warm up: (white 8lb body bar)
Jack press 15 (4ct)
10/10 lunge press
(alternating lunge & shoulder press)
15 squat press
(full squat & shoulder press)
15 jack press (4ct)
Jack Presses are a jumping jack with a shoulder press 
4ct jax = 30 single count jax
PUSH UP CIRCUIT
5 reg
ular pushups// football 
stomps (5-seconds)
5 triangle pushups//football stomps (5-seconds)
5 wide pushups//football stomps (5-seconds)
5/5 alligator pushups//football stomps (5-seconds)
5 4-count pushups//football stomps (5-seconds)
5 football stomps  (more…)