Posts Tagged ‘pull ups’

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).

pull upsSet 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.

The Workout:

#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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Great for Men AND Women!
This super simple workout may not be complicated, but it is super tough (but doable for everyone) and extremely effective. If you want to build strength and improve your training, this is an awesome way to do it.

10 Negative Pull Ups
10 Negative Push Ups
10 Rounds – 100 total of each!

The negative (or eccentric) movement increases strength fast and allows you to do exercises many people can’t do otherwise. Even if your negatives are fast because you don’t have the strength to resist your weight, you still can benefit from this training. Give it a try!

H1N1 Workout – One SICK Workout!

Posted: January 24, 2012 by Bonnie Pfiester in Boot Camp, Chest, Upper Body
Tags: , , , ,

Pull Ups – Most you can do in 10 seconds
10 Rounds of as many as you can in “10 Mississippi” time 

Quick Rest

3-Position Push Ups 
10 standard push=ups with feet floor
6 with feet 36″ up on wall
4 with feet 5′ up on wall
5 Rounds 

Tabata Push Ups
(20 seconds on, 10 seconds off for 8 rounds)
Immediately in to Plank – hold for as long as you can stand it – no less than 1 – 3 minutes.


1 Minute Plank
25 Bycicle Crunches
10 Turkish Get Ups (20lb dumbbell – one side only each round)*
4 Rounds (*switching Right or Left each round for Turkish Get ups)

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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BCx Full Body Workout, with an emphasis on upper body

Warm up: Rhythmic (140 BPM)

20 Jogs
20 Jax
20 Shuffle touch (shuffle right 2 steps, touch the ground, repeat left)
20 squat arm circles
3 minutes jump rope

(Repeat X 2) 

PUSH-PULL (4 sets)
Tools: floor mat, 12-20lbs dumbells
Maintain technique.  Perform all exercises for three sets without stopping.

12 Pull ups/optional pull down with bands
12 Push ups (feet elevated)
12 Bent over rows (12-20lb dumbbells)
12 Wide push ups

*Pull up/if can not complete a good pull up perform a pull down with band
*proper CPP for plank pushups (elevate feet about 12inches)
*Bent row- elbows stay close to body through full range of motion
** maintain strong midline stabilization
* proper CPP for plank push up

(Repeat X 5

10-10 (5 SETS)
Tools: No tools necessary

10 Burpees
10 Situps
10 Pushups
10 Mountain climbers
10 High Knees
10 Squats
10 Pull Ups (optional pull downs)
10 Mary Catherines 
10 (Surfers) plyo pop ups (jumping out of plank into a squat position & returning to plank – like popping up off a surf board)
10 Ski Squat (squat with feet together. like on snow skis, leaping 5 jumps forward & 5 back.






25 Jumping Jacks
25 Heismans
25 Mountain Climbers
25 Squats


Do the following exercises for one minute each giving yourself 2 minutes rest in between. Actual workout time and rest time must remain the same for each test. You can perform this test once a week to track progress.

# Situps in 1 minute (2 minutes rest)
# Pushups in 1 minute (2 minutes rest)
# Burpees in 1 minute (2 minutes rest)
100 Jump Rope for time.
(how fast can you do 100 jumps?)  (more…)