BCF® Classes
BCF® “Strength”
*Great for all levels* During BCF® STRENGTH, we will specifically be focusing on strength as well as strength endurance, using weights and bands only! (kettlebells, dumbbells, bands, and sometimes barbells) Although there is no traditional or functional cardio in these workouts, you can expect fast paced lifting and a decent amount of CORE per usual. These workouts will be non-stop and most likely total body focused. You will often have the instructor join you to help push you to the next level. These workouts will NOT include any cardio equipment and we consider this a low impact workout.
BCF® “Signature” Workout
(*Great for all levels*) Each week for our signature workout, we change out our selected cardio equipment (every Saturday we switch) which may include the Ski Erg, the Rower, or the Echo Bike. In every class you can expect a portion of the workout to be on the cardio machine of the week as well as a Strength portion (usually about 50/50 strength and cardio per class) and a CORE portion. During these workouts you will see everything from dumbbells, medicine balls, bands & kettlebells. Some classes will be sprint based (shorter pushes on the selected cardio equipment) while others may be endurance based (longer conditioning pushes on the selected cardio equipment). What sets these workouts apart from other gyms is our signature “GOAL BASED” sections seen in most of our signature workouts.
BCF® “Strength & Conditioning”
(*Great for all levels*) These classes are similar to “BCF STRENGTH” however the difference being that we add Conditioning portions throughout your workout. Again, no cardio equipment is used however you will experience high intensity body weight cardio as well as functional cardio, such as med ball slams, hurdles, boxes for box jumps and step overs etc etc. The Strength portion of these workouts will be done using different types of weights and bands. We are always happy to give modifications for those that cannot do the higher impact cardio exercises.
You can also expect the instructor to workout with you during these workouts, helping to PUSH you to the next level!
BCF® BARBELL METCON
(*Intermediate but great for all levels*) Our Barbell class will offer a high portion of barbell and dumbbell strength style exercises and circuits as well as metabolic conditioning using bikes, skiers, rowers, etc as well as short runs (weather permitting) from time to time. Never used a barbell before? No problem! Let us teach you!
BCF® “AMRAP Strength & Conditioning”
(*Great for all levels*) BCF’s AMRAP S & C workout is all about pushing yourself for a max of 7-8 minutes at a time. These workouts will consist of 4 to 5 different sets of 2 exercises (different each class) usually made up of one cardio exercise and one resistance exercise, with a prescribed number of reps for each exercise done for 7 to 8 minutes. Once you are done with those two exercises for the allotted time, you will have one minute to move to the next set of 2 exercises.
The goal in these workouts is to PUSH yourself with heavy weights for the STRENGTH part and move with purpose through your reps, then power through FAST during the cardio exercise.
BCF® “Cross Training”
(Great for Intermediate to advanced class goers* but all levels welcomed!**) In these Cross Train workouts, learn In-depth form on all exercises before the workout, then, get ready to Challenge yourself and complete the workout prescribed by the instructor. A Time Cap may be given or a Finishing Point may be programmed as a goal to complete. Expect anything from Distances on rowers, skiers, and bikes mixed in with high volume reps of total body exercises and sometimes short distance runs outdoors (weather permitting and modification given for those who cannot run). These workouts can sometimes also include a beginning strength aspect with time limits involved. These are a fan favorite!
BCF® OUTDOOR Bootcamp
(SEASONAL CLASSES - usually only offered May-September)
All of our “Outdoor Bootcamps” are held in the area of Government Center or One Center Plaza. Class meets INSIDE BronCore (42 Court St) allowing you to drop your belongings and grab the necessary equipment for that day’s workout.
Each workout is 50 minutes in length and involves SOME equipment (usually a dumbbell, kettlebell, med ball, or bands). These workouts are a little more cardio based and involve a lot of quick sprints and short runs, the perfect mix for burning fat and shredding up that bod during the summer.
BronCore Virtual workouts
Join the “BronCore VIRTUAL” Experience as we bring you through a kick ass Dumbbell based workout LIVE online from the comfort of your own home or office!
Access is exclusive as we will be using the Zoom App, which gives us the opportunity to actually see who is there and WORKING, and who isn't!!! Now that's accountability! No slacking allowed here people!!!
We will specifically be focusing on STRENGTH, using Dumbbells only! Expect a small amount bodyweight conditioning and a decent amount of CORE per usual! These workouts will be fast paced and non-stop and mostly total body focused.
The Instructor will be working out WITH you in these BCF® workouts!
CHARITY BOOTCAMPS
BronCore loves to give back. We have various Charity Bootcamps throughout the year. Join our mailing list our follow us on social media for BCF® charity bootcamp alerts.
Where? Locations vary. Please check the schedule.
What to Bring? Yourself and a water bottle!
What to Expect? Sandbags, bodyweight, and HIIT training.