Here is a taste of what we do every week on our BCx Boot Camp show on LiveExercise.com. Most of our workouts are only 30-40 minutes. We have over 100 BCx workouts to choose from and we whip up a fresh new batch of muscle pumping fat burning fun every week!! Here’s today’s workout.
Here is a super quick video to demonstrate the exercises we used in the first 3 couplets.
EMOM (Every Minute On the Minute)
Minute 1: 3 reps each
Minute 2: 4 reps each
Minute 3: 5 reps each
Minute 4: 6 reps each
Minute 5: 7 reps each
Minute 6: 8 reps each
Minute 7: 9 reps each (this should take the whole minute)
Weight: Use moderate weight. I used a 45lbs bar
Weight: Use light to moderate weight. I did a 45lb bar with 10lb bumper plates (65lb).
NOTE: You’ll want to use less weight than you would normally squat if you are just squatting alone since there is little rest.
TIP: You can use a bar, dumbbells or even 2 gallon of waters (8.33lbs each). Go as deep as you can.
10 Back Squats
10 Squat Thrusts
X 5 Rounds
(Take only 10-15 second rest between rounds)
Weight: You can use dumbbells or kettlebells, but go heavy as you can. I did 15lb dumbbells the first set, 20bs the 2nd set and 25lbs the 3rd set. Steve did 25, 30 and 35lbs.
5 Snatch + Squat Press
10 Bent Over 1-Arm Row
3 Rounds Right
3 Rounds Left
(Going heavier each round)
20 Side Plank Pulses Right (right elbow plank, pulsing hips up and down)
20 Oblique Crunches Right (right oblique)
Repeat on the Left Side