Posts Tagged ‘boot camp workouts’

This Mission is TOUGH. It’s not intended for you to blast straight through without rest. Just bang out as many in a row as you can, shake it out and continue. This should be done for time. It should take between 30-40 minutes to complete.

EMPHASIS: Glutes and full-body conditioning/toning
25LB Dumbbell (DB)/men or 10-15LB DB women

100 1-Leg Dead Lift, with 1 DB  – 100/Right, 100/Left
(Advanced: hold the raised leg’s foot tight to the butt) 
200 Walking Lunges, with set of DBs
(unlike this video, hold the dumbbells down by your side) 
200 Push Ups 
500 Bicycle Crunches (single count)
75 Pull Ups (or HEAVY pull downs with high-tension Bodylastics bands)

Tommy C: 31 minutes
Steve P: 35 minutes
Jim G: 37 minutes
Brian S: 38 minutes 


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Partner up!  A little competition can be a great way to boost intensity and FUN! Can also be done alone. Below is a video of today’s BCx Games to reference. View entire entry to read the entire workout.

Curl Presses Relay
Tools: Dumbbells or Bodylastics Bands  (more…)