This workout is truly a Killer! Steve is limping out the door as I type. Here was today’s workout: 1/2 mile run (outside or on treadmill) 25 Air Squats 25 Squat Thrust 25 Get Ups (no weight, no hands. Get up from laying down similar to turkish getup) 25 Cartwheels (Fast Side Bends - serious oblique work, prepare to [...]
Archive for the ‘Abs & Core’ Category
KILL BILL Workout…and Ed, and Suzy, and Tom, and…
Posted: March 14, 2012 by Bonnie Pfiester in Abs & Core, cardio, Conditioning, CoreTags: cardio, conditioning, core, fitness, get ups, hanging knees. abs, Workout
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Valenfine Workout
Posted: February 13, 2012 by Bonnie Pfiester in Abs & Core, Boot Camp, Conditioning, GlutesTags: abs, bcx, burn calories, burn fat, fat burning workout, glutes, OBLIQUES, woman
BE MY VALENFINE! Yes, I said ValenFINE! This workout, just posted on FitStudio, is strong enough for a man, but made for a woman! It’s all about melting fat and toning women’s key body parts: the abs and the glutes. Sure, guys can do it too! Give it a try and let us know what [...]
SEVEN UP – BCx Upper Body Workout
Posted: October 7, 2011 by Bonnie Pfiester in Abs & Core, Boot Camp, Upper Body, Weight TrainingTags: abs, arms, back, BANJO, bcx, Chest, core, shoulders, strength, UPPER BODY
UPPER BODY WORKOUT BY BANJO WARM-UP: 7-Minute Jog or Elliptical or BCx Warm-Up UPPER BODY CIRCUIT(2x thru, first time 1min 30sec, second time 1 min) pull ups or pull downs flat belly lat row, superman position (face down) on a bench, similar to bent over row bench press upright row overhead 2 hand tricep ext squat [...]
300 ABS WORKOUT
Posted: July 23, 2011 by Bonnie Pfiester in Abs & CoreTags: ABDOMINAL, abs, core, OBLIQUES, SIX PACK, Workout
4 EXERCISES + 3 SETS + 25 SETS = 300 REASONS TO HAVE A SIXPACK! 3 sets of 25 Weighted Crunches (Perform with dumbbell or plate weight behind the head) 3 sets of 25 Side V-Ups (Note: you should be balancing between between your side & your back with your obliques are facing up) 3 sets of 25 Roll-Ups (roll [...]
The following workout is 2 of Bonnie’s Missions for BCx Boot Camp. Give it a try & post your comments below! FULL BODY SUPER SET 30/30, 4 sets of 1-Minute Super Sets (30 seconds of one exercise and immediately doing 30 seconds of the next exercise.) NOTE: This is a task drill. Another words, instead [...]
Plyo Bootcamp
Posted: June 29, 2011 by Cristina McDaniel in Abs & Core, Boot Camp, cardio, Full Body, Lower Body, Upper Body, WorkoutTags: bands, bicep, big axe jax, bodylastics, chest press, crunches, heisman, high knees, jacks, jump, live exercise, tricep, wall-ups, Workout
Want a good full body/core conditioning workout? Well, hereyago! This workout consists of 4 different circuits that you’ll do 3-4 rounds of, (3 is a great workout, 4 if you’re hardcore – yep, I said it… game on!). I love utilizing resistance bands, especially Bodylastics bands. Read Bonnie’s product review on Bodylastics bands for more information. This written [...]
Strength for Cardio Freaks!
Posted: June 28, 2011 by Bonnie Pfiester in Abs & Core, cardio, Full Body, Weight Training, WorkoutTags: abs, bcx, bcx boot camp, circuit, shoulders, squats, strength, training, weights, Workout
TIP: Click on exercises to watch video instruction by FitStudio.com FIVE-ROUNDS STRENGTH 1 (for time) WEIGHT: MEN-55LB BARBELL/WOMEN-35LBS BARBELL 10 DEAD LIFTS 10 STANDING BARBELL CURLS 10 CLEAN/PRESS 10 OVERHEAD SQUATS FIVE-ROUNDS CALLISTHENICS (for time) 10 JUMPING JACKS 10 BURPEES 10 (2-count) MOUNTAIN CLIMBERS 10 PUSH UPS *2-count means you count one time for every time you [...]
Upper Body Weights, June 9th
Posted: June 9, 2011 by Bonnie Pfiester in Abs & Core, Upper Body, Weight TrainingTags: abs, arms, back, bonnie, Chest, exercise, routine, weights, Workout
My upper body workout today: I am always changing things up. This is not a normal routine for me but I have to say by the time I got to the Tabata Bicep Curls & Tabata Tricep Presses my arms were on FIRE!! Cardio 3 Mile Run (on empty stomach in the am) Weight Routine (after [...]
BCx “SCARDIO”: CCTC (upper bod)
Posted: May 31, 2011 by Bonnie Pfiester in Abs & Core, Boot Camp, Upper Body, WorkoutTags: abs, bcx, boot camp, Chest, core, fitstudio, tabata, triceps, Workout
SCARDIO: Pfiester’s name for a workout that combines strength and cardio into one workout. FOCUS: Cardio, Chest, Triceps and Core. WARM-UP 50 Jax 25 Heismans 25 Shuffle touches 25 Buttkicks 25 Jump shots (2 times) UP & PUSH 10 Burpees 5 Pushups 10 4-Count Mountain Climbers 5 Pushups 10 Turkish Getups I HATE these!!…FYI, Ha! 5 [...]
