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10-MIN WORKOUT: Shoulders & Quads

In BCx Boot Camp, we often refer to our workouts as “Missions”. Well, today’s mission is to put your cardio to the test, as well as work your shoulders, quads, glutes and core. Do as many rounds as possible (AMRAP) in 10 minutes.



Bag Nasty: (U.S.) The military name given to the fast food options in chow halls, i.e.; hot dogs and hamburgers. Also common reference for MRE’s. In the Air Force, commonly a reference to pre-packed Flight Lunches.

Thrusters: barbell, dumbbells, sandbag, kettlebells or even 2 gallons of water.
Get Ups & Snatches: dumbbells, kettlebells or 1 gallon of water.

(Click on the link for video instruction)

10 Thrusters
10 Turkish Get Ups (5 left, 5 right)
10 Thrusters
10 Snatches (5 left, 5 right)

Matching workout graphic:

BAG NASTY workout

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FitFluential LLC compensated me for this post. All thoughts and opinions are my own.


Full Body Resistance Band Workout

Iris and Manny RamirezHere is this week’s Designer Whey Workout, dedicated to Iris Ramirez (pictured here with her family), who asked for a workout she could do with resistance bands.

She wrote: “I’m looking for an intense band workout for people who travel and have limited space or resources – ideally including cardio & strength intervals.”

Like Iris on Facebook page: Foundations619.

Well Iris, I put together a workout you can do a few different ways.

3 Different Ways to Workout

bodylastics bands1. Full Body Workout: do all 3 segments for 1-3 rounds each, or 1-3 full rounds, or 1-3 sets of each exercise in each segment.

2. Upper Body Workout: Do the Chest & Arm workout 3 times through (or each exercise for 3 sets each).

3. Do the Lower Body workout: Do just the leg & glute workout for 5 rounds, or 5 sets each.

NOTE: If you don’t have bands (or good ones), I HIGHLY recommend Bodylastics Bands, which come with handles, leg straps, a variety of different resistance bands and a door anchor (so you can attach the band safely to a door to do more exercises). Nothing even comes CLOSE to these bands. Other bands don’t give the same feel or consistent fluid resistance Bodylastics gives. A basic set starts at only $28.95 – and is worth every penny. Every home gym should have a set!

Foundations Band Workout

resistance bandsLegs & Glutes 

15 Roll Ups
15 Resistance Band Lunges (Left, then right)
15 Repel Squats (make sure you get deep – and high)
15 Prone Hamstring Curls With Bands
15 Band Hip Raises

Chest & Back

15 Roll Ups
15 Band Push-ups
15 Chest Flies
15 Lat Pulldowns
15 Kneeling Crunches


15 Roll Ups
15 Overhead Presses
15 Reverse Flies
15 Kneeling Extension
15 Biceps Curls

Want More Band Workouts?

Try FREE! And, be sure to check out my hubby’s shows: Chiseled Cardio & Kempo Kickboxing!

Workout at home over 2500 online workouts

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

WESTER WORKOUT: The Full Body Dumbbell Workout

As many of you probably already know, I picking workouts based on some of YOUR suggestions. Each week I choose a new person to create a workout for. CLICK HERE to submit your ideas.

Natalie WesterThis week I chose the CleanEatingTeen, Natalie Wester. She wrote: “I usually do not have access to a gym so I work out at home. I LOVE using DUMBBELLS and BODYWEIGHT! My favorite types of workouts are those lasting about 45 minuets, are super challenging, specialized to gain muscular strength and tone, and incorporates bursts of HIIT of Plyometrics. I love a good sweat session, and that great feeling of afterburn. :) “

Connect with Natalie Wester:

Follow Natalie on Twitter
Like Natalie on Facebook
Read Natalie’s Blog

The Wester Workout

DW Wester WorkoutNatalie, here is a full body dumbbell workout designed to be done at a high intensity, and at fast pace, to burn fat while sculpting muscle. Click on the links to view video demonstrations if needed. Do the following exercises for 45 seconds ON, and 15 seconds OFF  (rest).

Dumbbell Sumo Squat (heavy)
Dumbbell Push-press (heavy)
Dumbbell Alternating Reverse Lunge (moderate)
Dumbbell Snatch* (moderate)
Dumbbell Crunch And Punch (light)
Dumbbell Incline Chest Press (moderate)
Dumbbell Bent Over Row (moderate)
Mountain Climbers

Repeat 4 Times. Rest no more than 60 seconds between each round. 

*Switch arms each round when doing the snatches.

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