If you’ve watched Ultimate Fighter, you’ve seen the contestants do more than just work on their punches and ground game – they train to be in the ultimate shape so they can outlast their opponent. It’s not enough just to be strong, to be fast or to be skilled if you run out of breath. [...]
Archive for the ‘Boot Camp’ Category
Beyond Primal (Another RAW Workout)
Posted: March 20, 2012 by Bonnie Pfiester in Boot Camp, Conditioning, Full Body, ShouldersTags: Beyond Raw, conditioning, extreme, fitness, gnc, intense, MMA, raw, sports conditioning, training, Workout
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RAVAGE Workout
Posted: March 14, 2012 by Bonnie Pfiester in Boot Camp, Conditioning, Full BodyTags: bcx, bcx boot camp, fitness, full-body, gnc, ravage, training, Workout, WORKOUT ROUTINE
3 Couplets, 5 Times Each, 3 Rounds! This workout will RAVAGE your body!! Workout dedicated to GNC’s Ravage Pre-Workout Drink. WARNING: Ravage, by GNC, is only for the insane people wanting insane workouts! 5 Push Press 10 Lateral Raises 5 TIMES 5 Wall Ups 10 2-Count Mountain Climbers 5 TIMES 5 Pull Ups 10 Bicep [...]
BCx Express, 30-Minute Workout 3.12
Posted: March 12, 2012 by Bonnie Pfiester in Boot Camp, cardio, Conditioning, Full Body, toning, weight lossTags: exercise, fitness, fitstudio, max fitness, STEVE PFIESTER, training, Workout
Today’s BCx Express Workout at Max Fitness 30-Minute Workout designed to make the most of your time – a fast pace, fat-melting, body sculpting workout! As Steve says, “YUMMY!” If you like this workout, Subscribe to our BCx Boot Camp workout blog to get more fresh new workouts! Click on the FitStudio exercise link for [...]
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 [...]
H1N1 Workout – One SICK Workout!
Posted: January 24, 2012 by Bonnie Pfiester in Boot Camp, Chest, Upper BodyTags: abs, Chest, core, pull ups, push ups
Pull Ups – Most you can do in 10 seconds 10 Rounds of as many as you can in “10 Mississippi” time Quick Rest 3-Position Push Ups 10 standard push=ups with feet floor 6 with feet 36″ up on wall 4 with feet 5′ up on wall 5 Rounds Tabata Push Ups (20 seconds on, [...]
Medicine Ball Workout
Posted: December 12, 2011 by Bonnie Pfiester in Boot Camp, Conditioning, Full Body, Medicine BallTags: bcx, boot camp, circuit, full body workout, med ball, medicine ball, pfiester, slam ball, Workout, WORKOUT ROUTINE
5 Exercises, 4 Rounds – 45 seconds on, 15 seconds off #1 Slam Ball #2 Plyo Pushup #3 Burpee #4 Take It or Leave It #5 Skaters DO 4 TIMES *Plyo Pushup Modification: Option #1: Do it on your knees Option #2: Don’t switch hands – do it with one hand on the ball & [...]
30-Minute BCx Workout
Posted: December 2, 2011 by Bonnie Pfiester in Boot Camp, Conditioning, Full Body, WorkoutTags: 30-minute workout, boot camp workout, cardio, conditioning, intense training
10 Trusters (25lb weight of choice) 10 Double-unders (jump rope – 2 rotations per jump) 10 Handstand pushups (or wall-ups/modification) 10 TIMES (NOTE: do High Knees if you can’t do double-unders) (approximately 16 minutes) 1/4 mile sprint 25 burpees 25 Sit Up 4 TIMES (approximately 15 minutes)
This Means WAR!
Posted: October 25, 2011 by Bonnie Pfiester in Boot Camp, Conditioning, Full Body, Games & Races, WorkoutTags: abs, bicep curls, boot camp workout, creative workouts, exercises, fitness games, fun fitness workouts, group exercise workouts, inchworm, partner workout routine, presses, push up, relay, thrusters, workouts for groups
This was Monday’s BCx Club workout with Steve. This ones great for groups, partners or even done alone. Have fun with this. Do what you can, track your time, compete against yourself! PUSH UP Wars Can be done with a partner or group. Starting in plank, your opponent does 10 pushups and returns to plank, [...]
Trailer Trash
Posted: October 24, 2011 by Bonnie Pfiester in Boot Camp, Conditioning, Full Body, WorkoutTags: ABDOMINAL, abs workout, bcx boot camp, boot camp, bootcamp, burpees, cardiovascular exercise, circuit, conditioning, exercises, fitstudio workout, intense workout routine, partner workout, shoulder presses, squats, STEVE PFIESTER, time yourself, WORKOUT ROUTINE
Steve’s Trailer Trash workout at Max Fitness Club. Click on red links to see video demonstration. Have FUN! Warm up: Rhythmic (Watch or workout with Steve in this video) Jog 8/jax 8 (4 sets) Shuffle touch 8/two step Heisman 8 (4 sets) 8 squat arm circles/ side to side reach over (4 sets) 3 minutes [...]
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 [...]
