BCx Boot Camp

Day 1: BCx Lower Body Workout

Heather before and afterWelcome to BCx! You can get the same results Heather got doing our boot camp in Vero Beach – in your own home. All you need is our Get Pfit ebook and this workout program! Here is your first of six workouts. Repeat these six workouts for at least four weeks, or until you get the results you want.

Do as many of the circuits (we refer to as “Missions”) as you can. Follow along with the videos (links posted with each workout) and feel free to modify if needed. If you are already fit, you will be able to complete this workout in a reasonable amount of time. If you are new and have to go at a slower pace, commit to doing as much as you can for a set amount of time, like 45 minutes to an hour. Remember, if you are new to this style of fat-melting full body conditioning training, then anything you do is going to be much better than you have been doing!


CLICK HERE to download and print the entire BCx Workout Program on one sheet.
CLICK HERE to download and print the progress tracking sheet.
CLICK HERE to get the Get Pfit ebook to get all the tools you need to succeed.

Lower Body Workout


This week’s phrase is: No excuses! Start counting every calorie you consume. There’s no reason to work this hard and ruin your efforts by making poor food choices. Be sure to track all timed circuits, so you can watch your progress, build your intensity, and stay motivated. Now let’s rock this thing! – Bonnie This first mission targets your lower body—it will fatigue your legs like there’s no tomorrow. Focus on technique more than speed, and rest whenever you truly need it. If necessary, adjust the rounds, repetitions, or resistance. Get online and let everyone know you’ve joined this program—an entire fitness community is doing this with you!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 the tracking sheet below. You will get noticeably faster each week!

Use #DoBCx and #PfitBlog when sharing your BCx experience 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)

#2 The Bomb: Watch Video
Tools: Jump Rope
Mission: Do 3 rounds for time

20 Alternating Forward Lunges
20 Squats
10 Burpees
1-Minute Jump Rope
20 Alternating Step Back Lung
20 Jax
10 Burpees
1-Minute Wall-Sits (sit against the wall with legs at a 90 degree angle)
Record your time at the end of the third round!

#3 Welcome Package: Watch Video
Mission: 4 rounds for time
Tools: floor mat

20 Butt-Kix
20 Ski Squats (Plyometric quat with feet close together, like the squat position when snow skiing)
20 Heisman
20 Jax
20 Bicycle Crunches
Record your time at the end of the third round!

#4 SSS (SkaterSquatShuffle): Watch Video
Mission: 3 sets  for time

20 Skaters (lunge from side to side, touching opposite hand to the lunging foot)
20 Butt-Kix
20 Squat Front-Kix (squat with alternating kicks)
20 Butt-Kix
20 Shuffle (quick switch)
20 Butt Kix
Record your time at the end of the third round!

#5 Plank & Simple: Watch Video
Tools: floor mat
Mission: 3 Rounds (not for time)

Hold all positions 30 seconds:

Plank (push up position)
Left Side plank (on hand-modify to elbow if needed)
Right Side plank

Get the knowledge you need.

If you want to succeed, you have to understand your body in a new way so you can take control of your body once and for all.

Get pFIT HandbookThe Handbook Addresses:

• Mental Road Blocks
• Basic Diet and Nutrition
• Understanding Calories
• Setting Realistic Goals
• Metabolism
• Protein, Fat & Carbs
• How to Burn More Calories
• And Much More

Get my ebook this month for only $4.99 to get the most out of this 4-week program.


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


  • Kristina

    Just started today! Took about an hour to do Lower body day and I burned 630 calories! I cannot believe I made it through the whole workout lol it was insane for sure and I loved it! I cannot wait to see my results in 4 weeks , I just know they are going to be awesome based on just doing the first workout. 🙂

  • Teresa

    it’s it okay to take Scitivitation Xtend before the workout? I just started on tues. Wow is all i can say. Are we to keep reating with the same workout every week for 4 to 6 weeks?

    • Bonnie Pfiester

      Yes. I’m not familiar with that specific brand, but if it’s a preworkout, then yes. …and yes, you will repeat this workout each week, so you only do this workout 4 if you are doing it for 1 month. 🙂 Keep it up!! WOOT!

  • Kim

    I’ve just started your BCx boot camp. Wow!!! This past April, I had knee surgery, and my left knee is still very weak. I wasn’t able to keep up with all of the lower body workouts, but I did what I could and it felt great. I’m looking forward to upper body tomorrow.
    Thank you.

    • Bonnie Pfiester

      That’s perfect Kim! I’m sorry I missed your comment and didn’t respond earlier. Do what you can, modify, don’t go as deep on lunges and squats. You may avoid plyos but just step instead of jump. Anything you do is still more than doing nothing!! So keep it up!!! 🙂

  • kitty

    I love these post, so much info,,,, thanks for including me… I’m missing our GYM so much… hoping to be back soon… I see the DR on Tuesday hoping he says I can maybe go on light duty at the gym… 😛

  • Brianna

    I’ve just started day 1 of this workout. I’m giving it 110%, so I’m hoping that if I give it my all, this workout’ll give me the results I want. And man, is it a killer!!!

    • Bonnie Pfiester

      AWESOME!! I had a woman email me who lost 70lbs – and all she did is these workouts and read my ebook to learn how to track calories. I never talked with her once. She did everything in her basement at home and swore she’d send me a before and after picture in one year – and she DID! 70lbs lighter! SO cooool!!!

  • jill howard

    Hey Bonnie I am going on vacation the first week of September will there be an upper body work out before then? I hope so because I need to work out while I am gone. my food is already set up. Daytona is 3 weeks away when I get home I want to be ready.

    • Bonnie Pfiester

      Did you find the upper body workouts on the blog. YOu can also search upper body workouts in the search bar at the top. Sorry I’m just seeing this!!! 🙂

  • amandapanda0515

    This workout was AWESOME! Thank you! I had reservations before starting it, thinking, “Am I really going to burn calories doing this?” Sure enough, burned 650 calories which is more than I can usually do in 1 hour at the gym! Can’t wait to try the others!

Leave a Reply

%d bloggers like this: