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BEDROC Challenge #20 – “The week of Body Builders!”  This week we will complete 300 - 8 count body builders in 5 days.  Start today and complete it by Monday.   8-Count Bodybuilders are a great bodyweight only exercise because the movement utilizes many different muscles, including the shoulders. See instructions at http://www.youtube.com/watch?v=6w78SEgz80E

 We have one more week of the BEDROC Challenge so,…

BEDROC Challenge No. 19 – 30 second Challenge - Do each exercise for 30 seconds as fast as you can, then allow 10 sec to go to your next exercise, 30 seconds of next exercise, and repeat this continuously until you have completed 4 rounds.  Don’t be a SLACKER!!!

- Weighted Thrusters,

- Plyo Pushups,

- Box Jumps, &

- 8 count Body Builders

Repeat for 4 rounds. Good Luck!!

BEDROC Challenge Number 18 – The 25 Challenge!  Complete 25 reps of each exercise for 5 rounds as quickly as possible with proper form. 

25 squat thrusts (lightweight dbells)

25 crunches

25 jumping jacks

25 v-ups

Finish it off with 10 min run!!

BEDROC Challenge #17 “Weight Up!!"

This week’s Challenge focuses on your upper body. 5 continuous sets of (12, 10, 8, 6, and 12 reps). To make it more interesting, complete 10 Air Squats in between each set.  Great workout to fit into your routine! Have fun!

- Incline bench

- Bicep kick back

- Bent rows

- Bicep curls

- Front lat raises

5 minutes of abs (100 reps of each exercise)

- Oblique Crunches –…