BCx Workout: “BUTT WHY?”

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 straight unilateral 1 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)
20 bridges (unilateral) 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 Squat thrust – use 20 lbs sand bag  (use any tool 10-25 pounds)
50 buttkiks – 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).

– THE END –
(Protein Shake Time!)

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About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on May 24, 2011, in BCx Boot Camp, Exercise & Training and tagged , , , . Bookmark the permalink. 2 Comments.

  1. Wooooot! Bonnie is so trying to take me to the max! 🙂 This is AWESOME. I don’t have sand bags here at home, I’ll have to improvise, but I’m diving in tommorow morning, thinking I’ll switch out the planned workout & go. I’m all IN. 🙂

  2. YAY!! We made all of ours with sand, the white sand bags and then just duct taped them and they’ve lasted months – even with all our boot campers slamming them to the ground because their arms give out! 🙂

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