Archive for the ‘Workouts’ Category

10/26/2011 TODAY’S WORKOUT

Posted: October 26, 2011 in Workouts

STRONG LIFTS 5×5
Start off with 10 Burpees. (Gets the blood flowing)
Squat (warm up): 125 lbs (2 Sets of 5) + 10 Burpees after each set.
Squat: 185 lbs (5 Sets of 5) + 10 Burpees after each set.
Overhead Press: 110 lbs (5 Sets of 5) + 10 Burpees after each set.
Deadlift: 115 lbs (1 Set of 5) + 10 more Burpees.

When you’re done you have lifted 1,840 lbs and done 140 Burpees.

Now go drink a protein shake!

CHECK OUT THE BCX BOOTCAMP AND FITSTUDIO WEB SITES FOR LOTS OF GREAT WORKOUTS, DIET TIPS AND MORE.

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Today’s Workout

Posted: May 20, 2011 in Workouts

Warm Up
1. 25 Butt Kicks
2. 25 Jumping Jacks
(Repeat 1 & 2)
3. 25 Squats
4. 25 2-Step Heismans
(Repeat 3 & 4)
5. 2 Minutes Jump Rope

The Bomb
1. 20 Alternating Forward Lunges
2. 20 Bulgarian Split Squats
3. 10 Burpees
4. 1 Minute Jump Rope
5. 20 Alternating Reverse Lunges
6. 20 Jumping Jacks
7. 10 Burpees
8. 1 Minute Wall Sit
(Do 1-8 3 Times)
Check out the Original BCx workout here: http://dobcx.com/FSBCX1.pdf

Mountain Climber Burpee Suicides
1. 10 Burpees/10 Crossover Mountain Climbers
(Repeat doing 9 of each, then 8, and so on……all the way to 1)
Check out the Original BCx workout here: http://dobcx.com/FSBCX2.pdf

Ten-Four
1. 10 Jumping Jacks
2. 10 Brupees
3. 10 Push Ups
4. 10 Sit Ups
(Repeat 1-4 10 Times)
Check out the Original BCx workout here: http://dobcx.com/FSBCX3.pdf