Click on the links below to see video instruction:
Medicine Ball Slam (We use a soft med ball)
Decline Roll Up (or Reverse Crunch)
We designed this four-week online version of our Florida-based BCx Boot Camp program so you can do BCx no matter where you live. The journey you’re about to take with us will be challenging—you will sweat, you will scream, and you’ll be so happy you did. If you promise to give us 100%, we promise to match your effort—and then some!
Each fast-paced workout combines a variety of training techniques that test your agility, balance, strength, and cardio capacity. Rest? There’s little time for that! Four weeks from today, you can expect to look and feel transformed into a true athlete, inside and out. Just getting back in the game? It’s easy to modify BCx™ to your fitness level and goals.
Our online BCx Boot Camp provides 6 workouts that are repeated for 4 weeks – or longer if you want! It’s this simple:
Hover over “4-Week Program” at the top navigation bar to locate workouts, listed by day (Monday-Friday). Each workout has a link to the matching video to explain each workout. The workouts are in the following order.
Here are all the tools you’ll need to succeed:
Watch BCx Workout Videos to learn each exercise and watch pace & intensity
Print BCx Boot Camp Workout Sheet (cheat sheet to follow program after you learn the workouts
Print & Read the BCx Workbook (Free if you promise to do the program)
Print Print Progress Tracking Sheet (track you progress using this worksheet)
Subscribe to pFITblog for motivation, tips and encouragement
Subscribe to pFITpFUN for some of Steve’s workouts & tips
Subscribe Subscribe to this blog for more workouts
Sample Workout Video: Ten Four Workout from the 3rd workout on Day 3
1. Overhead Static Hold
Hold heavy weight (dumbbells, sandbag or barbell overhead) as long as you can
do as many burpees as you can in a row (with jump) if you start to crap out or compromise form, move on.
rest as little as you can
Repeat until you’ve completed 150 burpees
Workout A is all about up and down. Since the Savage Race will have you up on your feet, like running through the Rubbers, as well as covering some serious territory crawling on the ground, or through pipes like the Colon Blow, you’re going to have to be ready. To kill this race, Burpees will train your body to pop up fast after a low crawl, as well as get your cardio in tip-top shape. High Knees will strengthen your hip flexors so you clear the Rubber tires and minimize tripping. Let’s get this sweat-party started!
30 High Knees through your own virtual tire run.
REPEAT 3 X
Tools: Use chalk, athletic agility ladders, bands or tires.
There are 8 individual workout segments we will be using over a 4-week period to get YOU ready for a Mud Run like SAVAGE RACE. Do the workouts in the order written on DesignerWhey.com three days a week. Although you don’t have to do a SAVAGE RACE to train like a SAVAGE, we encourage you to join your Designer Whey resident trainers as they attend SAVAGE RACE in Central Florida October 20th. Visit http://www.SavageRace.com for more information and like us on Facebook to learn how to join Steve & Bonnie for one mud run to remember!
FOR EXTREME CARDIO THRILL SEEKERS ONLY! Perky Jerky is known for their love for extreme sports and extreme snacks, so we put together an extreme workout just for our Perky Jerky friends! If you like to get your heart rate up and burn a ton of calories, then do these exercises 3 rounds for time for the most intensity.
Squat & Press
3 ROUNDS FOR TIME
Subscribe to our new BCx Youtube Channel for more great workouts!
If you train at home and are limited on gym equipment, consider picking up a used tire from tractor sales or repair store. Often times you can get a used one free!
GNC Tractor Abs Workout
25 Back Extension (GHD-Glute Ham Developer)
25 Oblique Twist (repeat 25 on each side)
25 Lower Body Raises
Take your physique to the next level with Beyond Raw Supplements.
Workout by Steve Pfiester
FitFluential LLC compensated me for this Campaign. All opinions are my own.
If you’ve watched Ultimate Fighter, you’ve seen the contestants do more than just work on their punches and ground game – they train to be in the ultimate shape so they can outlast their opponent. It’s not enough just to be strong, to be fast or to be skilled if you run out of breath. Conditioning training is essential – and that is training that combines strength and stamina. If done right, you should be breathing like you’ve never breathed before – like you are gasping for your very last breath. When you work that hard, it’s just a natural primal instinct – an instinct of just trying to stay alive. That’s why we named this RAW (Ridiculous A**Kicking Workout, dedicated to GNC Beyond Raw) PRIMAL. Enjoy!
Watch, while Steve Pfiester, trainer for ABC & VH1 weight loss reality shows, puts MMA fighters through this RAW workout in the BCx gym. Then follow the written workout below and let us know how you do! (NOTE: Optional exercises and video demonstration linked below to replace exercises requiring tools you may not have access too)
NOTE: Mark your time for each Round to track progress & add intensity. Rest only between Rounds.
3 Couplets, 5 Times Each, 3 Rounds! This workout will RAVAGE your body!!
Workout dedicated to GNC’s Ravage Pre-Workout Drink.
WARNING: Ravage, by GNC, is only for the insane people wanting insane workouts!
3 FULL ROUNDS FOR TIME
Today’s BCx Express Workout at Max Fitness
30-Minute Workout designed to make the most of your time – a fast pace, fat-melting, body sculpting workout! As Steve says, “YUMMY!” If you like this workout, Subscribe to our BCx Boot Camp workout blog to get more fresh new workouts!
Click on the FitStudio exercise link for video instruction for each exercise.
3 Minutes of Roll-Over Get Ups*
3 Minutes of Plank
Roll-Over Get Ups: Start flat on your back each time, arms overhead and knuckles touching the ground. Legs outstretched with heels touching the floor. Rollover and standup however you want, raise your hands overhead and start over.
BE MY VALENFINE! Yes, I said ValenFINE! This workout, just posted on FitStudio, is strong enough for a man, but made for a woman! It’s all about melting fat and toning women’s key body parts: the abs and the glutes. Sure, guys can do it too! Give it a try and let us know what you think!
You can view the entire written workout and video HERE!