Do each exercise for 60 seconds each, back to back, with little to no rest between exercises. I use the Gymboss Interval Timer to track my time.
Repeat 3 – 5 times
Simple, Challenging & Effective!
25 Sit Ups
25 Knee Roll Ups or Toes to Bar (pictured left)
25 Oblique Crunches (on each side – 50 total)
Repeat for 3 Rounds
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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
TOOLS: 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
This workout consists of 4 different circuits that you’ll do 3-4 rounds of, (3 is a great workout, 4 if you’re hardcore – yep, I said it… game on!). I love utilizing resistance bands, especially Bodylastics bands. Read Bonnie’s product review on Bodylastics bands for more information. This written workout matches Episode 48 on LiveExercise.com. More information on our LiveExercise show below the workout. Have fun!
10 Big Axe Jax (these are plyo jax where your jump out stage is in the air!)
10 Shoulder Press then 10 pulses (I use a green band with two handles and two feet stepping on it. 10-15lbDumbbells can be substituted here)
10 Big Axe Jax
10 Wall-ups then a 10 sec hold on hands with feet up (facing away from a door or wall, place your hands on the ground a few feet away then LIGHTLY step up the wall as far as you can then step back down. Up up down down is your rhythm)