Last Change Weight Loss Workout!

Here’s our last workout for the month posted on FitStudio designed by Steve Pfiester. Give it a go and let’s shed some FAT! Gear you’ll need: Jump rope Bar and plates Chin-up/pull-up bar The workout: 15 reps Clean & Press 15 reps Double Unders 15 reps Push Press 15 reps Double Unders 15 reps Toes [...]

Up & Down Circuit

Each set you’ll go UP on reps and DOWN on weight. Suggested weight for men/women is in grey. The workout should take between 19-22 minutes. Although you need to go through this with as little rest as possible, you should have to stop from time to time and shake it out. If not, the weight [...]

BCx Strength & Treadmill Workout

This workout will make your muscles burn, your heart pound and the sweat fall off onto the floor. Work hard and fast for 45 seconds. You have 15 seconds to make it to the next “station” and get set up for the next exercise. Review the video for tools you need. You can modify this [...]

Fast Four

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 [...]

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 [...]

Fat Burn Boot Camp Weights + Cardio

4-Part Full Body Workout 1. FAT BURN LEG CIRCUIT leg, cardio, conditioning Dumbbell Squats (2 sets x 25 reps) ) http://www.fitstudio.com/exercises/barbell-squat Walking Lunges for 25 steps (2 sets) http://www.fitstudio.com/exercises/overhead-walking-lunges Ski Jumps (1 set 25) http://www.fitstudio.com/exercises/ski-jump TREADMILL: 2-Minute Jog, 2-Minute Run, and 1-Minute Walk on treadmill Treadmill OR 2 Minute Jump Rope http://www.fitstudio.com/exercises/jump-rope, 2-Minute Butt Kicks [...]

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) [...]

TIP: 5 Ways to do a Squat

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.

Strength for Cardio Freaks!

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 [...]

Ninja Legs

Our 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 [...]