BCx Boot Camp,  Workout

Day 3: Cardio & Conditioning

day 3


It’s Day 3, and you’re probably experiencing even more muscle soreness today. This is common two days after a workout. Drink a lot of fluids today to flush the toxins out of your muscles and keep moving. The worse thing you can do is stay still – if you do, you’ll stiffen up quickly. Give today’s mission everything you’ve got – but your work doesn’t end there. You need to work on your diet just as hard. If you don’t know how many calories a food contains, don’t eat it. It’s not worth throwing away all your hard work on a mystery food that could erase three days of workouts. Now, let’s get that body moving! -Bonnie Day 3 . . . don’t tell me, I can guess what you’re thinking. When I started, I felt the same way you do. Advil was my favorite friend! But keep going! You’ll get past the pain and discomfort – I promise. If you don’t believe me, reach out to other people we’ve trained. Thousands of them have been exactly where you are today – and they’ll be glad to share their stories with you so you stay encouraged. In a few weeks, you will be one of them, sharing your own victories. Today’s mission focuses on stamina and cardiovascular fitness. Technique is still very important, but give speed a little more consideration today. The most important goal of this workout is that you finish. It’s OK to continue scaling down circuits during this first week, but what you set out to do, you must complete. -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)

THE PUSH (3 rounds for time): Watch Video
Tools: Jump rope

30 Jogs
30 Butt-Kix
30 Jax
10 High Knees (one big jump in the air lifting both knees as high as you can)
1-Minute Jump rope 

TEN-FOUR: Watch Video
 floor mat
10 rounds of the following 4 exercises for time

10 Jax
10 Burpees
10 Push-ups
10 Sit-ups
Record time after 10 rounds.

(record your time)

NOTE: If the 1 mile run is not optional, repeat circuit one.

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

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