Day 6: Bonus Workout

DAILY INSIGHT:

Although today should be a day of rest, a good power walk can be very beneficial for tight, sore muscles, or you may opt to take the BCx™ Bonus Workout. If you do the bonus this week, don’t push yourself too hard. If you walk or jog, try to do so at your target heart rate. Stick to your diet today; drink a lot of water; eat plenty of protein; and get ample rest so that your body heals properly from the stresses of the week. Your maximum heart rate is 220 minus your age. Once you get that number, multiply it by .65 or .75 to determine your target heart rate for a moderate fat-burning workout. -Bonnie Day 6 is a great day to sit back and have a piece of pizza . . . NOT! Get up and keep moving. You’ve invested way too much to slip up now! The momentum you’ve gained this week is precious, and you need to maintain it to reach your goals by the end of this program. We’ve given you a bonus workout for your sixth day, but I don’t suggest doing the whole thing until the second week. –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!

Bonus Workout

TO BE COMPLETED AS ONE MISSION.  RECORD TIMES OF EACH EVENT BUT REMEMBER IT IS THE TOTAL TIME THAT MEASURES YOUR LEVEL OF GUMPTION.  STICK TO THIS PROGRAM AND YOUR TIME WILL DECREASE ALMOST AS FAST AS YOUR WAISTLINE! 

THE FIRE: : 1 mile course, stopwatch, pull up bar, floor mat, and some breakfast

1 Miles Run

25 Burpees
50 Sit-ups
25 Push-ups
25 Pull‐ups

1 Mile Run