Get ready to sweat & tone that Beautiful Bikini Bottom! BEACH BODY WARM UPBcx Express™ Warm Up BIKINI BOTTOM WORKOUT 20 Crisscross Squat (Burn fat & tone those thighs!) 20 Sumo Squat (Glutes & inner thigh – go deep!) 20 Overhead Walking Lunges 20 Curtsy/LEFT (Keep weight off back leg!) 20 Runner’s Pose Stomp/LEFT (Burn those buns!!) 20 Curtsy/RIGHT 20 Runner’s Pose Stomp/RIGHT (Repeat 3 X [...]
Archive for the ‘Glutes’ Category
Bikini Bottom Workout (for Speedos too! ha!)
Posted: March 21, 2012 by Bonnie Pfiester in Glutes, Lower Body, WorkoutTags: bottom, butt, exercises, fitness, fitstudio, glutes, training, Workout
0
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 [...]
Superior Gluterior Butt Workout
Posted: January 25, 2012 by Bonnie Pfiester in Glutes, Lower BodyTags: booty, buns, butt, butt lift, butt workout, derriere, glute workout, lift your butt, rear end
Here is a workout dedicated to the gluteus maximus! CLICK HERE to view the entire workout on FitStudio, see video and give it a try!
Fast Four
Posted: October 19, 2011 by Bonnie Pfiester in cardio, Conditioning, Full Body, Glutes, Lower Body, Shoulders, Weight Training, WorkoutTags: bcx boot camp, boot camp workout, burn calories, fat melting workout, fitstudio, full body conditioning, full body workout, quick workout, sprint, sprinting, squat press, thrusters, WORKOUT ROUTINE
This is one Fast and Furious workout for sure!! Sprints make it super intense and the squat presses kill the legs, glutes and shoulders. All in all, your entire body will be toast when this is over and all you needed was a barbell or set of dumbbells. Alright, it’s time to give it all [...]
Hail Mary
Posted: September 8, 2011 by Bonnie Pfiester in Boot Camp, Conditioning, Full Body, GlutesTags: boot camp workouts, conditioning workout, crunches, exercise routines, full body workout, home workout, pull ups, push ups, sports conditioning, straight leg deadlift, walking lunges
This Mission is TOUGH. It’s not intended for you to blast straight through without rest. Just bang out as many in a row as you can, shake it out and continue. This should be done for time. It should take between 30-40 minutes to complete. EMPHASIS: Glutes and full-body conditioning/toning TOOLS: 25LB Dumbbell (DB)/men or [...]
GERONIMO – Lower Body Mission
Posted: August 14, 2011 by Bonnie Pfiester in Boot Camp, Glutes, Lower Body, WorkoutTags: bcx, boot camp, bridges, single leg squat, squats, wall sits, Workout
Maintain technique. Perform all exercises for three sets without stopping. Not for time. (video below) 25 X squats (count: squat out 1, jump together, squat out 2) 15 Single leg squats L/R 60-Sec Wall Sit 25 Bridges 15 Geronimo (reverse ham curl) (3 Sets) PERFORMANCE NOTES: *X squats (plyo) start with a deep squat frwd [...]
BUTT WHY? Lower Body Mission
Posted: July 11, 2011 by Bonnie Pfiester in Boot Camp, Glutes, Lower Body, WorkoutTags: bcx, boot camp, butt, circuit, glutes, legs, routine, Workout
LOWER BODY BCx BOOT CAMP WORKOUT FitStudio teaser (from our 6-week boot camp coming soon to FitStudio, powered by Sears) TOOLS: 20LBS SAND BAG (who says you need weights!) 2 1-GALLON WATER JUGS (or dumbbells) JUMP ROPE FLOOR MAT (or towel) You can still do this workout even if you have nothing. Pretend to jump rope and use [...]
Ninja Legs
Posted: June 17, 2011 by Cristina McDaniel in Boot Camp, cardio, Glutes, Lower Body, Weight Training, WorkoutOur BCx Club lower body workout for today… Instead of me (Cristina) explaining it, let Barb “… it didn’t look like it was going to be that bad but all i have to say it felt like the hardest w/o I’ve ever done!!!!!!!“ Thus – the NINJA workout – it sneaks right up on ya! START with [...]
Deadman Walking – Treadmill Workout
Posted: June 6, 2011 by Bonnie Pfiester in cardio, Glutes, Lower Body, treadmillTags: exercise, pfiester, training, treadmill, weight loss, Workout
MINUTE EXERCISE MPH INCLINE 1 RUN 4.0 6% 2 RUN 4.5 9% 3 RUN 5.0 12% 4 JOG 5.0 0% 5 WALKING LUNGES 1.0 0% 6 SIDE SQAUTS (LATERAL HOP) 1.0 0% 7 BUTT-KICKS (JOG HEALS TOUCH YOUR GLUTS) 1.0 0% 8 JUMPING JACKS 1.0 0% 9 BACKWARD WALKING LUNGES 1.0 0% 10 FORWARD SISSY [...]
Baby Got BACK! BCx Glutes & Butt
Posted: June 4, 2011 by Bonnie Pfiester in Boot Camp, Glutes, Lower BodyTags: butt, exercise, fitness, glutes, legs, Workout
Today’s lower-body workout concentrates on the glutes and hamstrings with some fun fat-melting cardio mixed in! Feel free to add weight if you would like. After each BCx Mission (circuit) are 25 Burpees (in red) so don’t miss those! They are one of the most hated exercises but boy do they WORK! Enjoy! Warm-Up 20 [...]
