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 ‘Lower Body’ 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
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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 [...]
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 [...]
TIP: 5 Ways to do a Squat
Posted: July 13, 2011 by Bonnie Pfiester in Lower Body, Weight Training, WorkoutTags: butt, exercise, glute, legs, squats, thighs, Workout
Foot placement can totally change your leg workout when it comes to squats and leg press. Here are a few tips to arranging your feet and weight to hit the areas you want to target most.
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 [...]
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 [...]
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 [...]
