Push, Pull, Jump! BCx Chest & Back Workout

Posted: April 24, 2013 by Bonnie Pfiester in Back, Chest, Conditioning, Upper Body
Tags: , , , , , , , , , , ,

Body Part: Chest & Back
Purpose: Tone, Build, Shred, Condition

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).

This workout is designed for group training for 3 or more. Set up 3 stations: #1 Box Jump #2 Spider Row (or Lat Pully Row) and #3 Cable Cross Over (low – you can also use resistance bands). The person at the #1 box jump station sets the pace for the other stations.

Push, Pull, JumpThe Workout:

#1 20 Box Jumps
#2 Spider Rows (or wide grip lat row)
#3 Cable Cross Overs

#2 & #3 continue until #1 is finished with the box jumps. Then everyone switches stations until they’ve hit each station. Complete 5 rounds. Check out the video to see pace and exercises.

Subscribe to our youtube to get more creative workouts for individuals, partners and groups.

Follow BCx on http://www.twitter.com/DoBCx
Follow BCx creator and trainer, Steve Pfiester, at:
http://www.twitter.com/stevepfiester &

Learn more about BCx at http://www.DoBCx.com.

  1. [...] Push, Pull, Jump! BCx Chest & Back Workout. [...]

  2. site says:

    Hі I am so ԁelighted I found your webpage, I really found yοu
    by mistake, while I was looking on Google for somethіng else, Regardless I am here noω and woulԁ just like to ѕay kudos for a
    incredible poѕt and a all round exciting blog (I also love the theme/desіgn), I
    don’t have time to read it all at the moment but I have
    bookmarked it and аlso aԁded your RSS feedѕ, so when I have time Ӏ will be back to read a great deal more, Pleаѕe
    do keep up the excellent b.

  3. Greate post. Keep posting such kind of info on your site.
    Im really impressed by it.
    Hey there, You’ve performed a great job. I will definitely digg it
    and individually recommend to my friends. I’m confident they
    will be benefited from this site.

  4. What’s up to every body, it’s my first visit of this weblog;
    this blog includes amazing and actually fine information in favor of

  5. Myrna says:

    My family members always say that I am wasting my time
    here at net, but I know I am getting know-how all the time by
    reading such nice articles or reviews.

  6. Edythe says:

    I’m not that much of a online reader to be honest but your sites really nice,
    keep it up! I’ll go ahead and bookmark your website to come back later on.
    All the best

  7. Fabulous, what a webpage it is! This website presents helpful facts to us,
    keep it up.

  8. Thank you for another excellent article. Where else could anyone get that kind of info in such an ideal manner of writing?
    I’ve a presentation next week, and I’m at the look for such information.

  9. Eileen Henry says:

    Howdy! I could have sworn I’ve been to this website before but
    after reading through some of the post I realized it’s
    new to me. Anyways, I’m definitely delighted I
    found it and I’ll be bookmarking and checking back often!

  10. I read this article completely concerning the difference of most recent
    and preceding technologies, it’s remarkable

  11. Charlie says:

    Write more, thats all I have to say. Literally, it
    seems as though you relied on the video to make your point.

    You definitely know what youre talking about, why waste your intelligence on just posting videos to your blog when you could be giving
    us something informative to read?

  12. Thanks for your marvelous posting! I quite enjoyed reading
    it, you may be a great author. I will remember to bookmark your blog and may come back very soon. I want to encourage continue your great work,
    have a nice evening!

  13. As you will see, the tie breaking process of soccer may be both exciting and nerve wracking for everyone involved.
    Police games certainly are a welcome chance for all
    of the who are looking for adventure bordering for the dangerous.
    You can hire your playing abilities in the market to people to boost how much
    peoples characters.

  14. Saundra says:

    Paragraph writing is also a fun, if you be familiar
    with after that you can write otherwise it is complex to write.

  15. hi!,I love your writing so a lot! proportion we keep in touch extra approximately your article on AOL?

    I require an expert on this house to resolve my problem.
    May be that’s you! Having a look ahead to see you.

  16. Tammy Bailey says:

    An outstanding share! I’ve just forwarded this onto a co-worker who has been conducting a little homework on this.

    And he in fact ordered me dinner because I stumbled upon it for
    him… lol. So let me reword this…. Thanks for the meal!!
    But yeah, thanx for spending some time to discuss this subject here on your web page.

  17. I just could not depart your web site before suggesting that I extremely loved the
    standard information an individual provide on your visitors?
    Is gonna be again steadily to investigate cross-check new posts

  18. I think everything said was very reasonable. However,
    what about this? suppose you composed a catchier post title?
    I mean, I don’t wish to tell you how to run your blog, however suppose
    you added something that makes people want more? I mean Push, Pull,
    Jump! BCx Chest & Back Workout | BCx Boot Camp is a little plain.
    You should peek at Yahoo’s front page and note how they create news headlines to grab viewers interested.
    You might add a related video or a pic or two
    to get people interested about what you’ve written. Just my opinion,
    it might bring your posts a little bit more interesting.

  19. Hello, for all time i used to check blog posts here early in the break of day, because i like to find out more and more.

  20. Marilyn Byrd says:

    Remarkable! Its actually remarkable article, I have got much clear idea concerning from this paragraph.

  21. Joyce Reed says:

    Fastidious response in return of this difficulty with solid arguments and explaining
    everything on the topic of that.

  22. I am not sure where you are getting your information, but good topic.
    I needs to spend some time learning much more or understanding
    more. Thanks for wonderful info I was looking for this information for my mission.

  23. Fastidious answers in return of this matter with real arguments
    and explaining all regarding that.

  24. This is very fascinating, You’re an overly professional blogger.
    I have joined your rss feed and look ahead to
    in quest of extra of your magnificent post. Also, I’ve
    shared your web site in my social networks

  25. I’m impressed, I have to admit. Seldom do I encounter a blog that’s both educative and entertaining, and without a doubt,
    you have hit the nail on the head. The issue is something which not enough men and
    women are speaking intelligently about. Now i’m very happy that I found this during
    my hunt for something concerning this.

  26. An intriguing discussion is worth comment.
    I do believe that you need to write more on this subject matter, it might not be a taboo
    matter but generally people do not talk about such topics.

    To the next! Kind regards!!

  27. Aisha says:

    When I originally commented I seem to have clicked the -Notify
    me when new comments are added- checkbox and from now on every time a comment is added I receive four emails with the exact same comment.
    Perhaps there is a way you can remove me from that service?

    Many thanks!

  28. Hey! I know this is kinda off topic but I was wondering if you knew where I could find a captcha plugin for my
    comment form? I’m using the same blog platform as yours and I’m having difficulty finding
    one? Thanks a lot!

  29. Evan says:

    It’s very easy to find out any matter on web as compared to books, as I found this post
    at this site.

  30. Harry Murphy says:

    You can definitely see your expertise in the article you write.
    The arena hopes for even more passionate writers like you
    who aren’t afraid to mention how they believe.

    All the time go after your heart.

  31. Frank Harris says:

    Howdy! This is my first comment here so I just wanted to give a quick shout out and say I
    really enjoy reading through your blog posts.
    Can you suggest any other blogs/websites/forums that go
    over the same topics? Thanks a ton!

  32. When some one searches for his required thing,
    therefore he/she wants to be available that in detail, so that thing is maintained
    over here.

  33. Bridget says:

    Valuable information. Lucky me I discovered your web site unintentionally, and I’m
    stunned why this coincidence didn’t happened earlier!
    I bookmarked it.

  34. You made some good points there. I looked on the internet for additional information about the issue and found
    most people will go along with your views on this web site.

  35. Wm says:

    Everything is very open with a very clear explanation of the
    issues. It was truly informative. Your website is useful.
    Thank you for sharing!

  36. Ernestina says:

    It is in point of fact a great and helpful
    piece of info. I’m satisfied that you simply shared
    this helpful information with us. Please stay us up to date like this.
    Thank you for sharing.

  37. Excellent goods from you, man. I’ve understand your stuff
    previous to and you’re just extremely magnificent.
    I really like what you have acquired here, really like what you are stating and the way in which you say
    it. You make it entertaining and you still take care of to keep it
    smart. I can’t wait to read far more from you. This is actually a wonderful site.

  38. Corinne says:

    Thanks a bunch for sharing this with all folks you actually recognise what you’re talking
    approximately! Bookmarked. Kindly also talk
    over with my web site =). We may have a hyperlink change contract among us

  39. Hello, I check your new stuff on a regular basis. Your story-telling style is
    witty, keep doing what you’re doing!

  40. Whats up are using WordPress for your blog platform?
    I’m new to the blog world but I’m trying to get started
    and create my own. Do you need any html coding expertise to make your own blog?
    Any help would be really appreciated!

  41. Alma Jimenez says:

    Very good info. Lucky me I found your blog by chance (stumbleupon).
    I’ve book marked it for later!

  42. Hiya! I know this is kinda off topic but I’d figured
    I’d ask. Would you be interested in exchanging links or maybe guest authoring
    a blog post or vice-versa? My website goes over a lot of the same subjects as yours and I believe we could greatly benefit from each other.
    If you’re interested feel free to shoot me an email.

    I look forward to hearing from you! Wonderful blog by
    the way!

  43. Helaine says:

    Today, I went to the beachfront with my kids.
    I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.”
    She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear.

    She never wants to go back! LoL I know this is completely off
    topic but I had to tell someone!

  44. これらの 1 つ 驚いて 把握 を 足 がやや非対称;それは完全に正常 フィートわずかに異なるサイズにするため。またサイズ 5 を提供を 困難静かです に につまずく。この靴は高いスコア max
    サポート と快適さ。ナイキ空気最高の純粋なゲームは別のバスケット ボール靴を 可能性があります 購入 、決して 空を持っている あなた で これが作成されます。

  45. For these users, a Blu-ray Player with dual HDMI outputs would not be worth the extra cost.
    Generally, you can categorize this password manager’s features into – generate, store and renew.
    Upon arrival, Sarah learns that the man that delivered the artifact is a citizen of Kingsmouth,
    and he came to her for help to lift the curse that is transforming
    the townspeople.

  46. Is Juan Pablo already cheating on the woman he gives the final rose to on the season finale of “The Bachelor”.
    In your adventure you will discover new weapons, ammo and horses In this game
    you make the law. In 2010, the fixed broadband household penetration in Singapore
    was recorded to be approximately ~% and is expected to reach around ~% by the year 2016.

  47. Owners of small businesses are often challenged when it comes too buying weeb related
    services. It iis important that your blog hosting provider
    offers one-click Word – Press setup. One oof the many things tht you will enjoy about the
    GVO website hosting package is its unlimited domains.

  48. June says:

    Fantastic web site, just lately been browsing forever and a day for ideas on the
    perfect rattan furniture for our home and in our garden. The website truly helpedgreat
    blog some great info here

  49. Gustavo says:

    Hello, after reading this remarkable paragraph i am as well glad to share my knowledge here with mates.

  50. Deloris says:

    studied the info on this website lots, intending to take the plunge in the near future and buy a steam shower cabin,
    more than likely immediately following the holidays

  51. pc muscle says:

    Thanks for the marvelous posting! I quite enjoyed reading it, you’re a great author.
    I will be sure to bookmark your blog and definitely will come back someday.
    I want to encourage you to ultimately continue your great
    job, have a nice holiday weekend!

  52. do-it-yourself procedure without drugs … or side effects.
    Why it is that our bodies get into the shape they do.
    Some common problems that most men will encounter are
    described below, as well as the appropriate steps for male organ care that are
    needed to address them. That is why frequent consumption of oranges,
    grapefruits (as well as tomatoes), in mild portions, provides the elasticity of skin and slows
    down the appearance of wrinkles. Still, don’t overdo it,
    a lot of products in the list are allergens. Hopefully you found the above information to be
    helpful and are now able to pinpoint which rash type your child
    may have. This include fat cells which would ordinarily give your
    cocker spaniel a beautiful shiny coat, but when they are
    in excess, the coat then becomes greasy – there will be
    scaling off of excess skin (flaking) as well as a foul smell
    coming from the coat (I met a cocker that had that problem and you could clearly smell it on her fur).
    It’s a common skin condition that can be easily spotted and easily
    treated. When a person is affected by vitiligo, the change
    in his or her appearance can cause quite an emotional trauma.
    Almonds, pistachios and walnuts have a considerable deposit of omega-3 polyunsaturated fatty
    acids. unresolved emotions might be erupting in your skin. So keep
    it simple with those 3 foods and see what a difference they’ll make on your skin appearance.
    A yeast infection is easily treatable with over-the-counter or prescription anti-fungal medications.
    Whether you have psoriasis, a rash, eczema or dermatitis,
    just. This vitamin has great ability to fight the process of
    aging of the skin. Nuts are somehow like a treasure chest full of useful elements.
    There are many types of skin irritations that can show
    up unexpectedly on your little one. However, the irritant could be a new article of
    clothing or a rug that the baby plays on. As babies grow and
    become more mobile, the chances of Intertrigo occurring becomes less.
    It would be wonderful to know what each and every ones of his
    or her cries meant or exactly when that first tooth will be showing up.

  53. anjali yoga says:

    Thanks for finally talking about >Push, Pull, Jump!

    BCx Chest & Back Workout | BCx Boot Camp <Liked it!

  54. My brother suggested I might like this blog.
    He was entirely right. This post truly made my day. You can not imagine just how much time I had spent for this information! Thanks!

  55. Paulie has been on impressive consecutive since the lost to Miguel
    Cotto. Broner is also known as Mayweather’s lil’ protege` and this fight could set the record
    straight in more ways than one. Mikey Garcia, who I believe is fast becoming
    one of the best all around fighters on the planet,
    will help to hone the peaking Maidana form.

  56. Lester says:

    Last year 122 cyclists riad marrakech with jacuzzi in room were killed on Britain’s roads, up 14 per cent on the BSE at about 1 pm.

    At bottom, the economy was showing tentative signs
    of recovery and you could run out of steam. Did you know we have
    a lady at the distant North-Eastern state of Manipur, stretching a world record few Indians bother to care about the dissent.

  57. I’m truly enjoying the design and layout of your website.
    It’s a very easy on the eyes which makes it much more pleasant for me to come here and visit more often.
    Did you hire out a designer to create your theme?
    Outstanding work!

  58. Click here says:

    Your telecommunications cell phone antenna at least one
    phone locted merely a foot awqy from those ideas. Insufficient regional development The
    way your system processes incoming calls to abandoned
    calls and conducting presentations. The number identifying equipment at which bits binary digits is measured.
    Though it may take tjme to see if you want, stopping, replaying, andd incredible Dolby Digital 5.

  59. Maddison says:

    Pretty nice post. I simply stumbled upon your weblog and wished to mention that I have truly
    enjoyed browsing your blog posts. After all I will be subscribing on your feed and I’m hoping you write once more soon!

  60. Heya this is kind of of off topic but I was wondering if blogs use WYSIWYG editors or
    if you have to manually code with HTML. I’m starting a blog
    soon but have no coding expertise so I wanted to get advice from someone with experience.
    Any help would be greatly appreciated!

  61. Lurlene says:

    Vi erbjuder dig kontakter med tusentals sexiga singlar och ρar.
    Registrera dig här och skriv några rader om vem ԁu
    är och vad Ԁu letar efter. För dig ssom är blyg, upptagen,
    nyfiken, erfaren och allt där emellan: träffa båԀe kvnnor och
    män somm vill ha еn orgy med dig.

  62. pretty says:

    These biometric safes use special computer system that identify physical pattern of the person to identify them and after identifying
    allow them to use accordingly and if physical pattern does
    not match it deny the access. You can view your Blu – Ray movies whereas browsing on the world wide web with no challenges with the playback.
    Among these locking systems, the name of Schlage electronic keypad lock has a significant place
    on the mind of users as this could ensure the maximum
    level of protection on important cases. The Samsung makes beautiful sliding mobile phones,
    which is known by all creatures on this planet.

  63. Oh my goodness! Amazing article dude! Thank you, However I am encountering troubles with your RSS.
    I don’t understand thee reason why I am unable to join it.

    Is there anyone else getting similar RSS issues? Anybody who knows thhe solution will you kindpy respond?


  64. michael kors wallets for cheap
    I like what you guys tend to be up too. This sort of clever work and reporting!

    Keep up the very good works guys I’ve included you guys to my own blogroll.

  65. seo expert says:

    Thank you for any other fantastic article. The place else
    may just anybody get that kind of info in such a perfect means of writing?
    I have a presentation next week, and I am at the look for such info.

  66. always i used to read smaller content that also clear their motive, and that is also happening with this piece of writing
    which I am reading here.

  67. Good day! This is my first comment here so I just wanted to give
    a quick shout out and say I really enjoy reading your posts.
    Can you suggest any other blogs/websites/forums that go
    over the same topics? Thanks a lot!

  68. gossip lanka says:

    Simply desire to say your article is as surprising.
    The clarity in your post is just great and i can assume you are an expert on this subject.
    Well with your permission let me to grab your feed to keep updated with forthcoming post.
    Thanks a million and please keep up the gratifying work.

  69. Pretty nice post. I just stumbled upon your blog
    and wished to say that I have truly enjoyed browsing your blog posts.
    In any case I’ll be subscribing to your rss feed and I am hoping
    you write once more soon!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s