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Mar 15, 2010
This will be the final workout post on the TypePad website. All future workouts can be found in the Members Only section of the NEW BGI JUPITER WEBSITE. If you have not received a login, please make sure that your... Continue reading
Posted Mar 1, 2010 at BGI Fitness - North
The new BGI Jupiter Website is almost ready. Check it out and let us know what you think!! Special thanks to Kent and the LET Group for their hard work on the development of our new site. MONDAY B) Hip... Continue reading
Posted Feb 28, 2010 at BGI Fitness - North
Download BGI Jane/Joe Event #3 Details THURSDAY B) 5 Rounds: Max Rep Shoulder Press 200M Sprint 200M Jog Rest As Needed Between Rounds Post Workout: Reverse Crunch 3 x 12 Continue reading
Posted Feb 24, 2010 at BGI Fitness - North
WEDNESDAY B) For Pride: For 5 Minutes: 30 Seconds Max Burpees 30 Seconds Rest For 3 Minutes: 8 Pull-Ups Every 30 Seconds 400M Sandbag Run (on your own clock now) For 2 Minutes: 3 Burpees Every 15 Seconds For 2... Continue reading
Posted Feb 23, 2010 at BGI Fitness - North
A) 7 x (3 Position Clean) Floor / Hang (Knee) / High-Hang (Mid-thigh) Metcon: 125 Kettle Swings (44,26) Run 200M Each Time you break and 400M after 125 125 Wall Ball Shots (lightest ball you can find) Row 10 Calories... Continue reading
Posted Feb 22, 2010 at BGI Fitness - North
MONDAY B) Pre Workout: Hip and Shoulder Mobility Workout: “Nancy” 5 Rounds for Time: 400M Run 15 Overhead Squats Post Workout: Prone Bridges 3 x 30 Sec or Advanced Alternative Continue reading
Posted Feb 21, 2010 at BGI Fitness - North
Ooops... THURSDAY B) Option 1: 6 x 100M Run (99%, 1 Minute Rest Between) 4 x 200M Run (99%, 2 Minutes Rest Between) 2 x 400M Run (Fastest Maintainable Pace, 4 Minutes Rest Between) 1 Mile (70%, Cooldown) Option 2:... Continue reading
Posted Feb 18, 2010 at BGI Fitness - North
WEDNESDAY B) For Time: 5-10-15-20-(25) 10-20-30-40-(50) 20-40-60-80-(100) (optional) Sandbag Ground-to-Shoulder Box Jump (20”) Double-Under Continue reading
Posted Feb 16, 2010 at BGI Fitness - North
TUESDAY B) 5 Rounds For Reps: 0:00-1:00 Row (Calories) 1:00-2:00 Push-Ups 2:00-3:00 Sit-Ups 3:00-4:00 Goblet Squat 4:00-5:00 Rest Continue reading
Posted Feb 15, 2010 at BGI Fitness - North
MONDAY B) 3 Rounds for Time: 400M Run 21 Kettle Swings 12 Pull-Ups Optional: Rest 10 Minutes 3 Rounds: 200M Run 15 Kettle Swings 8 Pull-Ups Continue reading
Posted Feb 14, 2010 at BGI Fitness - North
B) 5 Rounds for Time: 25 Sit-Ups 20 Slam-Ball 15 Broad Jumps 400M Run Continue reading
Posted Feb 11, 2010 at BGI Fitness - North
"Thank you Wii Fit!!!" Left and above are Kendall's BGI before and after photos. Correct me if I'm wrong Kendall, but I believe it's somewhere around 50-60lbs. B) 20 Minutes for Distance: Choose an “Appropriate” set of Dumbbells: 4 Lunge... Continue reading
Posted Feb 10, 2010 at BGI Fitness - North
B) 4 x 500M Row Rest as needed between efforts, but while you’re just standing there, perform 10-15 Strict Pull-Ups. Ok…so maybe we shouldn’t really call it rest. Use the bands if you need to. A) For now, we will... Continue reading
Posted Feb 9, 2010 at BGI Fitness - North
Group Warm-Up (A & B) Shoulder Mobility Circuit Burgener Warm-Up A) We understand there are questions about the program that go beyond the scope of the handout. The most common questions surround choosing the right mix of "A" and metcon... Continue reading
Posted Feb 8, 2010 at BGI Fitness - North
A) Please choose the appropriate workout in your strength training program. B) Part 1: Alternating Tabata Push Press Sprawl Part 2: 10 Rounds: 20 Double Unders 10 Kettle Swings No Rest Between Parts Continue reading
Posted Feb 7, 2010 at BGI Fitness - North