BCX BOOT CAMP: Thursday Legs & Glutes


BCX BOOT CAMP

THURSDAY: Legs & Glutes

#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)
Stretch
DEAD LEGS: Watch Video
Mission: 3 rounds for time
20 Jailhouse Squats (prisoner squats)
20 Mary Catherines (plyo switch lunge)
20 X Squats (Squat wide, jump feet together and then back out wide, making an X)
20 Crisscross Squats (180 Jumps)
20 Bridges (butt lifts – with hands and feet on floor, lifting butt to up toward the ceiling)
1-Minute Wall sits 
OLD SCHOOL: Watch Video
Mission: 4 rounds for time
20 Jax (jumping jacks)
10 Burpees
20 Jax
10 Mountain Climbers
20 Jax
10 High Knees
20 Jax
10 Skaters
SLOW MO: Watch Video
Mission: 3 sets – not for time
(Left Leg Forward)10-Second Static Lunge
15 Slow Knee Repeaters
15 Lunge Front Kicks
(Repeat above circuit with Right Leg Forward)15 Jailhouse Jump Squats (Prisoner Jump Squats)
Now repeat all 3 times
T.L.J.(Thrust,Lung, Jump): Watch Video
Tools: 8-12 Dumbbells & Jump Rope
Mission: 3 Rounds
20 Thrusters (Squat with Shoulder Presses)
20 Overhead Walking Lunges (Walking Lunges holding hands overhead with dumbbells)
100 Jump Rope

 

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