BCx Boot Camp,  Workout

Day 4: Legs and Glutes Workout


It’s Day 4, and this has probably been a pretty challenging week so far. The good news is that as you continue your training, your body will adapt, and every week will seem a little easier, even as you continue to exercise intensely. As for diet, if you are trying to reduce your calories to lose weight, you may find yourself feeling hungry more often. This probably means you are flying through the calories, which is a good thing. However, you need to make sure you’re fueling your body properly. Some dieters tend to cut out too much fat. Good fats, such as avocado, olive oil, and fish oils, will help you absorb more nutrients from other foods eaten at the same time, as they slow digestion. They will also control cravings and give you longer-lasting energy. Be sure to count calories, though, as fat calories can add up fast. Keep up the good work, stay focused, and know you will get results! -Bonnie You are halfway through your first week. You’re likely still fighting fatigue and soreness. All I can say is, “It’s going to be sooooo worth it in the end!” Today we take the most dreadful boot camp exercises and pummel you with them. This mission is very hard, but when you’re done, you’ll be able to say that nothing can keep you down! -Steve

The goal for each circuit is for it to be done with little to no rest. Record your time each workout to track your progress using your tracking sheet. Have a great workout!!

Use #DoBCx and #PfitBlog to connect with other BCx Boot Campers on social media!

#1 Warm up: Watch Video

25 Butt-Kix (jog in place where your heels hit your butt)
25 Jax
(repeat 2x)
25 Squats
25 2-Step Heismans
(repeat 2x)
Jump Rope (2 minutes)

DEAD LEGS: Watch Video
3 rounds for time

20 Jailhouse Squats (prisoner squats)
20 Mary Catherines (plyo switch lunge)
20 X Squats (Squat wide, jump feet together and then back out wide, making an X)
20 Crisscross Squats (180 Jumps)
20 Bridges (butt lifts – with hands and feet on floor, lifting butt to up toward the ceiling)
1-Minute Wall sits 

OLD SCHOOL: Watch Video
4 rounds for time

20 Jax (jumping jacks)
10 Burpees
20 Jax
10 Mountain Climbers
20 Jax
10 High Knees
20 Jax
10 Skaters

SLOW MO: Watch Video
3 sets – not for time

(Left Leg Forward)
10-Second Static Lunge
15 Slow Knee Repeaters
15 Lunge Front Kicks
(Repeat above circuit with Right Leg Forward)
15 Jailhouse Jump Squats (Prisoner Jump Squats)
Now repeat all 3 times

T.L.J.(Thrust,Lung, Jump): Watch Video
Tools: 8-12 Dumbbells & Jump Rope
Mission3 Rounds

20 Thrusters (Squat with Shoulder Presses)
20 Overhead Walking Lunges (Walking Lunges holding hands overhead with dumbbells)
100 Jump Rope

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Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.

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