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 &
http://www.facebook.com/PfiesterPFIT

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

Comments
  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.

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