Welcome 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 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!

Materials

to download and print the entire  on one sheet.  to download and print the progress . to get the  to get all the tools you need to succeed.

Lower Body Workout

DAILY INSIGHT:

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:

#2 The Bomb: 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: 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): 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: 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) Plank 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.

The 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.