Sundays are the days I really reflect on my prior week – what i did, what I didn’t do, what I want to do better, what I have to change. I think about the things that need to be removed, and the things that need to be added. This requires me to strip away the […]
Why do we put off things for tomorrow? It’s not like we will be less busy, less stressed, less tired, less fat… It’s not going to be any easier to do tomorrow. Honestly, if anything, it’s going to get harder each day we procrastinate. I don’t know why we talk ourselves into putting diet and […]
This was my arm workout yesterday. It was fun, fast paced, and challenging. I set the timer, cranked the music, and my workout buddy and I went to town! With timed workouts like this, you don’t have to count. It’s nice to turn off your brain and just go. The timer becomes your boss (hence […]
In my opinion, the actual run (or workout) is not the hardest part. It’s getting there. It’s putting your workout clothes on, and stepping away from the computer, kids, and responsibilities to START your workout. Once I’m “there” (whether on the road or in the gym), I love it – but it’s like there is […]
Yesterday was shoulder day for me, and this is the workout my girlfriend and I did. Instead of doing traditional reps and sets, I wanted to set up stations that we could quickly move through to really set those shoulders on fire, as well as get our heart rate up too. It was a quick […]
One of the things I like to do is share my stupid mistakes so YOU don’t REPEAT THEM! Yep, I am not afraid to tell you just how bad I blew it. I may be a fitness professional, and although I know a lot about nutrition, calories and weight management, I still make poor choices […]
Air Squats can ramp up any workout. In this workout, you can see we alternated air squats with standard body sculpting movements. The result: One tough fat-melting, calorie-burning, muscle-toning workout! Check it out… Air Squat Workout Here is the written workout below, with links to video instruction for each workout. Below are tips on how […]
Since many of our BCx workouts are timed workouts, with short bursts of intense exercise, one thing I say often is “You can do anything for 60 seconds”. That is because, when I was in boot camp, those were the words I held on to. I knew, no matter how bad it hurt, how winded […]
When it comes to exercise, why do we even think twice about whether we should do it or not? Because we allow ourselves to fixate on how we feel NOW. Whether it’s how we feel physically, or how we feel emotionally, we let those feelings determine our actions. Yet, if we were to just focus […]
I wouldn’t be who I am and where I am if it wasn’t for one incredible woman in my life. My mom. For those of you who read my blogs and follow me for anything length of time, you already know who my mom is, even if you’ve never seen her or met her – […]
Using the Gymboss Interval Timer, set the timer for 40 seconds of work, followed by 20 seconds of rest. Do 3-4 sets each (of both left and right leg) exercise in the following order, with NO rest between sets and exercises. The strength portion of this workout should only take 20 minutes for 4 sets of each.
• One-Leg Press Leg Press or Single Leg Squat
(Unse a orange, black or red Bodylastics band, anchored high, for assistance) Max Fitness Members: Use #20 Plate-loaded machine or #23 selectorized machine or bands (in BCx boot camp room)
• Walking Lunges Use 10lb-20lbs dumbbells for women and 30-40lbs for men
• One-Leg Leg Extension Max Fitness Members: Use #9 Hammer Strength Leg machine
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!
This is one Fast and Furious workout for sure!! Sprints make it super intense and the squat presses kill the legs, glutes and shoulders. All in all, your entire body will be toast when this is over and all you needed was a barbell or set of dumbbells. Alright, it’s time to give it all you got!! Post your times in comments below for added accountability. Train Hard!
4 Rounds for Time: 1/4 Mile Sprint
Squat press (Thrusters) 35-45lb for women 55-65lb for men
NOTE: Sprint, not jog, not walk, not limp – SPRINT!! :) On the Thrusters, squat down to 15″ box/aerobics step with risers. You can use a stool, piano bench or folding chair for a guide to hold you accountable. Your rear should lightly touch (not rest) on the box (or stool) to reference depth of each squat. GET-R-DONE!!
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)
TIME Tommy C: 31 minutes Steve P: 35 minutes Jim G: 37 minutes Brian S: 38 minutes
Like this workout? Don’t forget to SUBSCRIBE! Or JOIN our 4-week BCx Boot Camp online FREE at www.FitStudio.com!
Learn More about BCx at www.DoBCx.com
Maintain technique. Perform all exercises for three sets without stopping. Not for time. (video below)
25 X squats (count: squat out 1, jump together, squat out 2) 15 Single leg squats L/R 60-Sec Wall Sit 25 Bridges 15 Geronimo (reverse ham curl)
(3 Sets)
PERFORMANCE NOTES: *X squats (plyo) start with a deep squat frwd jump into a sissy squat and jump frwd again back into a squat and return the same way. Push through your heels *land soft, deep, and on your heels *single leg squats- goal is to bend weight bearing leg to 90 degree. Pushing through the heel. (more…)
LOWER BODY BCx BOOT CAMP WORKOUT FitStudio teaser (from our 6-week boot camp coming soon to FitStudio, powered by Sears)
TOOLS:
20LBS SAND BAG (who says you need weights!)
2 1-GALLON WATER JUGS (or dumbbells)
JUMP ROPE
FLOOR MAT (or towel)
You can still do this workout even if you have nothing. Pretend to jump rope and use your own body weight as resistance – the workout will still be very challenging. If you want to be creative, look around your house and use something of weight to add to your program, like our 1-gallon of water suggestion.
BCx TIP: 1 Gallon of Water weighs 8.33lbs
WARM-UP: Rhythmic (140 BPM) TIP: Get music to set the pace at www.MotionTraxx.com - available FREE! 8 Jogs & 8 jaxs (4 sets)
8 Shuffle touch (shuffle to the right, touch the ground, shuffle left and touch) & 8 two-step hiesman (4 sets)
8 squat arm circles & 8 side to side reach over (with both arms out, lean and stretch arms to the extreme left & then right) (4 sets)
3 minutes jump rope
*REMAIN AS LIGHT AND BUOYANT ON FEET AS POSSIBLE
PT TEST (entire circuit done for time) 100 jump rope
25 sit ups
25 push ups
25 burpees
100 jump rope
Document time.
SQUAT/DEADLIFT (2 rounds) Tools: 2 1-gallon water jugs This mission is not for time. Emphasize technique an form.
(COMPLETE SQUATS, DEAD LIFTS, AND LUNGES WITH WATER JUGS OR DUMBBELLS)
25 Squats (with jugs on chest or on the shoulders)
15 Single Leg Deadlifts Left side, then Right with jugs (also called 1-leg Romanian dead lift, looks like an oil pump going up & down – pictured left) 25 step back lunges/25 knee repeaters L/R (jugs)
25 Bridges (bilateral -both legs)
20 Bridges (unilateral – one leg only) L/R (repeat)
TIPS: SQUATS MUST BE PERFORMED WITH MIDLINE STABILIZATION AND BUTTOX BELOW KNEE WITH KNEES TRACKING STRICTLY OVER TOES. UNILATERAL DEAD LIFT MUST BE EXECUTED WITH STRICT MIDLINE STABILIZATION (CORE TIGHT & BODY CENTERED). BRIDGES ARE EXECUTED WITH A HIGH LIFT THROUGH THE HIPS SQUEEZING GLUTEALS AT END RANGE.
THE JERK (4 rounds/3 minutes) 30 seconds situps between rounds TOOLS: 20lb sand bags & 2 1-gallon water jugs (or dumbbells) Unlike the last Mission, this Mission can be done fast and sloppy (hence the name, you will likely be jerking that weight around and doing everything you can to get it up in the air by the time you get toward the end) .
WORKOUT DESCRIPTION: Begin by holding sand bag up to your chest (or 25lb dog or cat – just kidding) while standing in a squatting position, stand and press over head and repeat 25 reps as fast as possible. Then do 50 Buttkiks holding water jugs (yes, no rest for your arms & hands). Complete 25 presses/50 butt-kicks as many times as possible every three minutes, ending with an additional 30 seconds of sit-ups.
(3 minutes) X’s four rounds
25 Thrusters – use 20 lbs sand bag (use any tool 10-25 pounds)
50 Butt kiks – use (2) 1-gallon water jugs (count every time your right foot strikes the ground)
TIPS: DURING A SQUAT THRUST EXECUTE PRESS WITH LOAD STAYING OVER MIDLINE (IN LINE WITH MID FOOT OVER ANKLE).
Our BCx Club lower body workout for today… Instead of me (Cristina) explaining it, let Barb
“… it didn’t look like it was going to be that bad but all i have to say it felt like the hardest w/o I’ve ever done!!!!!!!“
Thus – the NINJA workout – it sneaks right up on ya!
START with a 2 mile run – aim for your fastest time.
10 weighted ’Waltz’ lunge/squats - with bar across the back of your shoulders, feet together. Lunge forward with your right leg, come back to standing then side squat to the right this time bringing your left leg in to meet, beginning again with feet together, this time lunge forward with the left leg, back together and squat to the left. Your movement resembles the shape of goal post uprights – ↑↔↑ this is one full rep.
20 reverse Jax - straddle the bench and hop both feet up onto the top. Now jump back down to straddling position. That’s one rep. (more…)
• One-Leg Press Leg Press or Single Leg Squat
