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”
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:
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FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Inspire Someone:
Bonnie Pfiester
Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.
3 Comments
Kseniya Skrabovskaya
I love this one!
imarunner2012
I’ve incorporated the snatch into my gym day. We don’t have the kettle ball(?) so I use a 15lb plate that has handles cut into it. It’s the best I can do. I never do squats so I feel this is adding something to my workout that had been missing and is a good shouilder workout.
I also take a 25lb plate and using both hands lift it from waste level to over head. I do as many reps as I can at the end of my work out. It seems like it works my entire upper body.
meixneram
love this! Great pic 😉 xoxo