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WORKOUT: Box Jump Full-Body Blitz

Box Jump WorkoutGrab a plyo box, bench or aerobics step and get ready to get your heart pumping! This is a great workout to put with an upper body strength program, like chest day, or you can even add it to a light cardio day to boost calorie burn and intensity.

Do the whole workout or break it up however you like. Do one or two rounds between each circuit of exercises or do one round each time you change exercises. There is no wrong way to add a BCx Blitz to a workout.

To make it even easier, here are 2 different examples of how you can add a simple routine like this to your existing program.

Conditioning Chest Workout:

4 Sets of Bench Press
2 Rounds of Box Jump Blitz
4 Sets of Incline Press
2 Rounds of Box Jump Blitz
4 Sets of Pec Deck or Incline Flies
2 Rounds of Box Jump Blitz

Fat Burning Cardio Workout:

10 Minutes of Cardio
2 Rounds of Box Jump Blitz
10 Minutes of Cardio
2 Rounds of Box Jump Blitz
10 Minutes of Cardio
2 Rounds of Box Jump Blitz

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

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10 Ways to Transform Household Items in to Fitness Equipment

So you want to workout but you don’t have dumbbells, barbells, a treadmill, and all that jazz? Well, you’re in luck! While those are great tools to start collecting, you can still have an awesome workout with a few common household items.

10 Household Items You Can Use in Your Home Gym

water jug workout1. Two 1-gallon jugs of water (8.33lbs each) can replace dumbbells. Fill it with sand and it will be closer to 13lbs each. CLICK HERE for ways to use your homemade dumbbells.

2. A heavy book, brick or paver can be used for plate crunches to work your abs.

3. A broomstick or the handle of a broken rake can be used for balance and improving form for exercises like an overhead squats.

Water Jugs4. Plastic containers for detergent or chlorine can be filled with sand for heavy carries to make even a simple walk more challenging.

5. Large box of powdered detergent (weighs 28.9lbs) can be used in place of sandbags for thrusters, push presses and squats.

6. A pillow, basket ball, or even a cantaloupe or pumpkin (yes, we actually have used pumpkins in boot camp!! ) can be used for exercises like a ball pass or take it or leave it exercise.

Box jump7. Bottles of water can be great small hand weights Instead of dumbbells. Use them during cardiovascular workouts, like shadow boxing, to increase power and speed in your punches – and really challenge those shoulder muscles.

8. Stair step or picnic bench can be used for working your lower body. Even if you have only one step (or bench seat), you can do box jumps or multiple step ups on one leg at a time to really tax your glutes and legs.

tractor tire flip9. A pair of hand towels or paper plates can be used on a smooth surface to challenge your core in various exercises show here by Kettlebell Bombshell.

10. Use an old tire or tractor tire for all kinds of stuff. Use a car tire as a soft obstacle to jump in and out of, or use a big tractor tire to flip or put a sledgehammer to! CLICK HERE for a bunch of tractor tire workouts.

6 Creative Home Workouts for Your Family

#1 Musical Chairs Family Workout

Musical Chairs WorkoutWe like to create fun fitness games in our boot camp program to make intense workouts more fun. Here is an example of musical chairs. We made a big circle with cones, putting the chairs in the middle. As you will see in the video below, we sang various silly songs (instead of playing music) and Steve blew his whistle to tell everyone to stop and grab a chair. The people who were chairless, grabbed a kettlebell for kettlebell swings or a sandbag for thrusters (squat/press).

You don’t have to use traditional fitness tools either. You can use some of the above items or you could have them do anything you want, like push-ups, sit-ups, burpees and jumping jacks. Add more fitness variety by changing exercises for the “losers” each time you change songs and take away a chair. If you have a small group, you can do several games to create a good workout for your family.

#2 Mountain Man Workouts

Steve and his buddy Brian made an obstacle course out of objects Brian had around his house in the mountains. With a little creativity, you can create a workout anywhere you go!

#3  Grueling Milk Jug Get Ups

Use a gallon of water instead of a kettlebell.

#4 4-Minute Abs

Use a gallon of water or a basketball.

#5 Backyard Workout

This workout was created to prepare our mudrunners out there. It uses a rope, cinderblocks & something to hang from

#6 Upper Body Outdoor Workout

Turn rocks into dumbbells!

If you liked these ideas, subscribe to BCx Boot Camp for more fun workouts and training tips. Click Here to learn more about BCx and how to become a BCx trainer or affiliate gym!

Blast the Backside: Glute & Ham Workout

Blast the Backside WorkoutAnother Great Glute & Ham Workout this week! Here’s what I did. REMEMBER, I’m hitting glutes twice a week. My other Leg day is quads and glutes. 🙂

4 Sets of 18-20 Each:

Finish this workout with doing the stairs, step mill, treadmill on a steep incline or the elliptical on a high resistance setting.

TIPS*

LEG CURLS: Change things up and do single leg curls to hit your legs a little differently. Or, boost your training by doing a few sets of negatives using too heavy of weight to do alone. Have your partner help you push the weight to the fully contracted position. Then you control the weight back down on your own for a great negative exercise.

STOMPS: I always do one exercise (like lunges or stomps) to fire up the quads too, so expect them to be blazing hot! The key to stomps is making sure the heel of the moving foot comes all the way down and touches the ground – not just the toe touching. Then sit on it – meaning, your bottom should drop down low with each step in.

CURTSIES: Be sure to not put ANY weight on the back foot. Use it only for balance. Also, with each bend, you should come ALL the way back up to a stand. It’s the upward motion that works the glutes. So, all the way down, and all the way up. Add a dumbbell in the dropped hand for more resistance.

Have a great workout!!

BLAST THE BACKSIDE WORKOUT

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

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