Blog Archives

10-MIN WORKOUT: Full Body Conditioning

push ups & squats

In BCx Boot Camp, we often refer to our workouts as “Missions”. Today’s mission is to toast your cardio, legs & upper body. This is a great workout to add as a conditioning segment to any strength workout.  Do as many rounds as possible (AMRAP) in 10 minutes.

Equipment: Plyo Box or Aerobics Step

If you don’t have a ply box, trade box jumps for one of the following exercises:
180 Degree Squat
Squat Jump
Tuck Jumps

“OPERATION BOX KICKER”

10 Box Jumps
10 Mountain Climbers
10 Box Jumps
10 Push Ups
**10-MINUTE AMRAP**

Matching workout graphic:

plyo box workout

Don’t forget to subscribe to this blog if you like what you see!!

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

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.

“OPERATION BAG NASTY”

thruster

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.

Equipment:
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)
**10-MINUTE AMRAP**

Matching workout graphic:

BAG NASTY workout

Don’t forget to subscribe to this blog if you like what you see!!

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

 

Fast Four Workout – It’s Fast and it’s Furious!

This is one Fast and Furious workout for sure!! Sprints make this workout 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 the post in the BCx Blog for added accountability. Train Hard!

4 Rounds for Time:
1/4 Mile Sprint
Squat press (Thrusters)
CLICK HERE to see the entire post with training notes and subscribe to get more free workouts!
Are you subscribed to my blog?  Don’t leave without subscribing, liking, following & sharing!

%d bloggers like this: