This lower body workout part of the workout from Episode 33 from our BCx Boot Camp show on LiveExercise.com. It’s killer cardio and conditioning, with an emphasis on the glutes.
This is how the workout works. You have one minute to do each exercise combination, which is 10 cardio exercises (the burpees or the tuck jumps) and the rest of that same minute to do as many reps as you can of the following exercise. Live Exercise offers a free 14 day trial (just click on the free trial banner on the side of the workout page) so you can actually do the workout with us!
You can take a 60 second break between rounds, but not between exercises.
On the second segment, start with your left leg and alternate legs each round.
There are 36 BCx Workouts to choose from – PLUS over 2,000 other workouts on LiveExercise including Yoga, Workouts with Bands, Cardio & More!
BCx Boot Camp combines strength, cardio and conditioning into one effective body sculpting workout, using a wide variety of tools & training methods. Learn more about BCx Boot Camp at http://www.DoBCx.com.
What if there was FREE help online to fight obesity? Not random tips or information, but true guidance from personal trainers, nutritionists and physiologists? This is exactly what the team at LiveExercise is working hard to do.
With your help they can create The Launchpad Project, a free health program designed to assist people with obesity and limited mobility. The Launchpad Project will be a series of daily videos focusing on exercise, nutrition, and mental health, while also being a safe place for people to talk freely about their issues and progress.
Many people look at obesity as a simple case of eating less and exercising more, but overeating and sedentary lifestyle are only a small part of the problem. Poverty, lack of education, and underlying mental health issues such as anxiety, addiction, depression and abuse are all contributing factors. That’s why The Launchpad Project is not a weight-loss program, it’s a healthy lifestyle movement – with professionals to help people tackle all aspects of obesity.
Health shouldn’t have a price tag
LiveExercise is raising money so they can provide this program to everyone. They believe The Launchpad Project needs to be free to reach as many people as possible. Studies show that obesity and poverty are closely linked, often making gyms, and food such fresh fruits and vegetables inaccessible. This is why it’s more important than ever to provide accessible health and nutritional programs for low-income families.
They need $60,000 to pay for studio & production time and pay for the trainers, nutritionists, and psychologists to produce 6 months of free daily videos. BUT, (THIS IS REALLY COOL!) even if they don’t make it all the way, they will use what they have raised to produce as many shows as possible within the budget! That means every penny HELPS!!
LEARN & DONATE
If obesity has touched your life, this is your chance to make a difference and help others.
CLICK HERE to learn more about this program.
CLICK HERE to donate and choose your perk (your gift for donating from LiveExercise.com).
Can’t afford to give?
Give the gift of sharing – sharing this message so others can learn about the program and give.
If you have any questions or feedback, you can email them at email@example.com and they’re always listening on Twitter and Facebook!
Seriously, this is SO ME! As I lay in bed, I think of all the things I should have done and need to do the next day. I think of what I will do better and what I will quit doing. I reflect on both my failures and my successes. Since snacking at night is always a struggle, many nights I think “I blew it”. Sometimes it’s me fussing over 100 extra calories, sometimes it’s 500! Either way, as I lay there, I begin to imagine me burning them off.
I imagine waking up more motivated, strong and disciplined. Honestly, if I could run at night (Yes, technically I can run at night, but I don’t like running in the dark, and it IS bedtime, etc. Just humor me here!)… If I could run at night, I would bolt out of the house like lightening. (Of course this is just my imagination. I’m sure it wouldn’t look like I picture it in my head. Needless to say, I fall asleep thinking I will make it all better in the morning. My pulse even increases. I get excited. I get motivated. I picture myself extra determined and really disciplined. I remember how great it feels to run and how awesome I feel when I stay disciplined. I decide right then that I will start my day off right and I will erase those dang calories tomorrow! Yessss!!!
Now that I have a solid plan in place, I can rest. Zzzzzzzzzzzzzzzzz
Then I wake up. Ut Oh! Where did that girl go!? Where’s the girl that was ready to leap out of bed right into her running shoes? Yes, that girl! Where is she? Have you seen her? Maybe I’ll have a cup of coffee and give her some time to show up. Still no where to be found? OK, maybe I’ll have another cup of coffee. Hmmmmm. Maybe she’s waiting for me outside.
Time to put my running shoes on and go find her. Yes, I must search for her. She is out there somewhere. I can’t wait on her to show up. My results can’t depend on her. I must find her. I will go. I will chase her down. And, every morning I will search for her. Eventually I will find her. Eventually she will show. But until then, I’m running – with or without her!!
Need a new ab routine? Here’s a program you can follow that will help give you variety and a solid regime to follow. Steve designed this 4-day ab routine to add to any workout program. (click on the links below to see instruction for each exercise)
Before you check out the workout, read Steve’s blog on abdominal and oblique muscles. He explains each muscle, why we work it, how often we can work it, why we work it with and without weights, and what each muscle does for our physique! It’s GOOD STUFF!
4-Day Workout Program:
Each week, pick 3 days of A OR B Workouts and 1 day of C OR D Workouts
Click on the exercise to view video instruction.
High Rep Day
High Resistance Day
This workout requires NO weights. The only thing you would need is a pull-up bar (or some bands for pull downs if you can’t do pull ups). Do the following 3 circuits with no rest between exercises. Complete 3 rounds each with no rest before moving to the next circuit. Only rest for a brief rest between circuits for optimal calorie and fat burn.
Like the workout? Be sure to Share, Pin, Instagram and all that jazz! :) ENJOY!
Extreme 1-Minute Challenge Workout
Type of workout: 1 Minute of cardio, followed by a strength move.
Tools: You can use dumbbells or barbells – or even 2 jugs of water! I used 25lb dumbbells for snatches and a barb (40lbs) for my clean, squats & presses. I also used a band for pull downs & Steve did pull ups (so you’d need a pull up bar or a resistance band).
Instructions: This is why it’s called a challenge. We are challenging you to complete a certain number of reps of each cardio move with in a minute. Whatever reps you are short, you will add to the next strength move, but you’ll never do less than 10 reps. So, if you finish 15 reps short, you will do 15 reps of the strength workout. If you finish 5 short, you will do the 10 rep minimum. If you are 20 short, you will do 20 reps of the strength move. Got it? Good! Follow us in the video !
Squats – 1 Minute to do 75
Weighted Squats - 10 Reps Minimum (plus # of reps you didn’t complete above)
Burpees – 1 Minute to do 30
Clean Squat Press - 10 Reps (plus # of reps you didn’t complete above)
Jump Rope - 1 Minute to do 45 Dubs or 85 Regular
Thrusters - 10 Reps (plus # of reps you didn’t complete above)
Tuck Jumps – 1 Minute of 45
Snatches – 10 Reps (plus # of reps you didn’t complete above)
2-Count Mountain Climbers – 1 Minute to do 75 (150 singles)
Sit Ups – 10 Reps (plus # of reps you didn’t complete above)
Extreme Jump & Pull Suicide
20 Double Unders or Tuck Jumps
20 Pull Ups (or Pull Downs)
Then repeat it doing 18 reps each. Then 16, then 14, 12, 10…all the way down to 2. Minimal rest (just enough to catch your breath). Rest when you are done! :)
Here is this week’s show! Get ready to sweat!
This post is all about going LIVE. What do I mean? Well, not only did we just wrap up one insane workout today, which I’m sharing very soon, but we are also preparing for a LIVE Round Table Event TONIGHT- where you can ask me (along with all the Live Exercise trainers) questions LIVE.
Ask us about what we eat before a workout, to whatever silly personal question you are dying to ask us. This is a chance for you guys to get to know us better, share some tips and have a ton of fun. OMG, these guys and girls are hilariously entertaining. It’s going to be quite the show with all of us in the same room, but how cool is it for you guys to join the conversation!!
HOW TO JOIN THE CONVERSATION
6:30PM FRIDAY MAY 2ND
Follow hashtag #liveexercise & use #liveexercise hashtag in your posts.
If you want an even easier way to tweet, use the #liveexercise TweetChat Room and it will automatically follow the conversation and automatically add the hashtag :)
Tweet with us, and watch us LIVE via YouTube
OR Live X members can watch on LiveExercise.com!
Who will be there:
(NOTE: LIVEEXERCISE HAD SOME YOUTUBE ISSUES. I’LL POST THE VIDEO AS SOON AS IT’S UP!)
Anytime you use multi-joint movements (like squatting with an overhead shoulder press), you burn more calories and improve strength and power. Explosive multi-joint movements causes an endocrine dump, where your body releases multiple hormones that stimulate your metabolism, growth and repair. This is why you will see a lot of “boot campy” combination exercises in our workouts, like burpees, thrusters, squats, overhead walking lunges, etc.
In this workout, we take 4 different movements and combine them in one exercise that keeps growing as you add each move. All of these exercises are great alone – but when you put them all together, WOW! You get one amazing workout!!
Clean & Mean Workout
- 5 cleans
- 5 cleans with a shoulder press
- 5 cleans with a shoulder press & squat
- 5 cleans with a press, squat & thruster
Go all the way through it with no rest. Do it between traditional exercises to boost fat burn and intensity or do 3-5 sets alone.
This exercise is part of episode 29 of LiveXFit on www.liveexercise.com
Get more workout ideas right here at http://www.PFITblog.com :)
This workout is made up of 30 seconds of cardio followed by 10+ heavy reps of resistance exercise. The workout is designed for you to go up in weight each round and stay with 10 reps OR go up 5 reps each round if you stay at the same weight. You probably won’t be able to go super heavy because of the cardio and no rest. So heavy for this circuit will be light compared to traditional weight lifting. For instance, I squat 95-185lbs when I’m just squatting (and resting in between sets). There is NO rest during this circuit, so it’s everything I have to just keep going!
This workout is about burning fat AND toning muscle at the same time – a perfect workout for people on the go who don’t have time to sit around between sets and get extra cardio too!!
Here’s a snap shot of all the exercises:
GET READY TO SWEAT:
Tools: Dumbbells, Kettlebells, bands or barbell – even 2 gallons of water will do!
30 sec squat jumps
10 shoulder presses
30 sec jump rope
10 dips (I added weight to my lap)
30 sec mountain climbers
X 3-5 rounds – NO rest between exercises
This was my workout yesterday. This is not a bodybuilder workout where you isolate muscles and rest in between exercises. Prepare to SWEAT! I was dripping wet and out of breath practically the whole time. I’m sharing the weight I did so you can get a feel for the right resistance for you. :) Have fun!
Click on the links to see video instruction if you are unfamiliar with an exercise.
#1 SET (5 Sets)
10-12 Heavy Push Presses and Split Jerks
#1: 45lb Bar Standing Military Press
#2: 55lbs Push Press
#3: 65lb Push Press
#4: 75lb Split Jerk
#5 85lb Split Jerk
TIP: Rest between sets so you can lift heavy. Not TOO much rest though. :)
#2 SUPER SET
10 25lb Snatches (10 Left & 10 Right)
10 Alternating Shoulder Press (ladders) with 8-10lb dumbbells (10 each arm/20 total)
TIP: no rest between exercise. Rest AFTER both exercises are complete back to back.
#3 SUPER SET
10 45lb Bar Moderate Military or Push Press
10 8lb Dumbbell Alternating Shoulder Press (Fast ladder press – 10 each arm/20 total)
10 5lb Dumbbell Lateral Raises
TIP: On ladders, one hand should be going down WHILE the other is going up to keep BOTH arms moving. Otherwise one arm gets rest while the other arm works. This super set is about wearing them out.) NO REST until all 3 exercises are complete. Short rest between super sets.
Let me know how you do!! :)