5-N-10 Upper Body Workout

3 Circuits, 5 Rounds for Time.  GOAL: Complete the following in 10 minutes, 7 minutes for rock stars 5 Push-press (HEAVY > guys: 95lbs girls: 55lbs) 10 Dumbbell Lateral Raise (LIGHT > guys: 15lbs girls: 5lbs) 5 Times 5 Wall-ups 10 Mountain Climber 5 Times 5 Pull-up (girls can do 3 pull-ups, or assist with band) 10 Dumbbell Biceps Curl (MEDIUM > guys: 55lbs girls: 35lbs) [...]

H1N1 Workout – One SICK Workout!

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, [...]

SEVEN UP – BCx Upper Body Workout

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 [...]

Tuesday Upper Body Workout with Banjo 9/13

Workout by BCx Trainer at Max Fitness: BANJO FOCUS: UPPER BODY Warm up: (white 8lb body bar) Jack press 15 (4ct) 10/10 lunge press (alternating lunge & shoulder press) 15 squat press (full squat & shoulder press) 15 jack press (4ct) Jack Presses are a jumping jack with a shoulder press  4ct jax = 30 single [...]

BCx Club Workout, 7/25/11

Here is today’s BCx Club workout at Longevity Max Fitness. Today’s workout consists of 4 Missions (BCx circuits) with an emphasis on the upper body. Each exercise has a link for an instructional video. We also taped each Mission so you can see each mission and the preferred pace and intensity. Welcome Package (your warm-up) [...]

8 IS ENOUGH (Back & Chest Workout)

Steve shows how hand placement works different parts of the back. The same applies for chest. The wider your hand placement, the wider you are working your chest. Apply these principles in this workout: 8 IS ENOUGH: 8 2-Count Mountain Climbers 8 Wide Grip Pull Ups (or pull downs) 8 Push Ups (WIDE) 8 Close [...]

The FIRM, BCx Workout

BCx Full Body Workout, with an emphasis on upper body Warm up: Rhythmic (140 BPM) 20 Jogs 20 Jax 20 Shuffle touch (shuffle right 2 steps, touch the ground, repeat left) 20 squat arm circles 3 minutes jump rope (Repeat X 2)  PUSH-PULL (4 sets) Tools: floor mat, 12-20lbs dumbells Maintain technique.  Perform all exercises [...]

Plyo Bootcamp

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 [...]

Upper Body Weights, June 9th

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)

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 [...]