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 ‘Workout’ 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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The RAW Workout
Posted: March 12, 2012 by Bonnie Pfiester in Full Body, Kettlebell, Uncategorized, WorkoutTags: fitness, gnc, kettlebell exercises, kettlebell workout video, raw, training, Workout
RAW WORKOUT: Compliments of GNC’s Beyond Raw line. Tools: Kettlebell or dumbbell Workout: 6 Exercises, 10 Reps, 3 Rounds 1.) Oblique Crunch 2.) Turkish Get Up 3.) Snatch 4.) Hip Drive 5.) Lunge 6.) Goblet Squat Pace should be fast – no rest, paced for best time. – Like GNC on Facebook!! & Like STEVE on Facebook! [...]
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 [...]
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 [...]
Good Old Fashioned Drill Day
Posted: October 3, 2011 by Bonnie Pfiester in Boot Camp, Conditioning, Full Body, WorkoutTags: bcx, boot camp, boot camp drills, exercise drills, home workout, max fitness, plyometrics, WORKOUT ROUTINE
workout created by Banjo, BCx Boot Camp at Max Fitness Club Vero Beach, FL Do as much as you can or pick and choose your drills. Workout time depends on your fitness level. Share your times and feedback in comments! Drill Day: (do this for time to increase intensity) (warm up) 10 Squat Football Stomp [...]
Tuesday Upper Body Workout with Banjo 9/13
Posted: September 18, 2011 by Bonnie Pfiester in Boot Camp, Conditioning, Upper Body, WorkoutTags: arms, BANJO, bcx, bcx boot camp, boot camp workout, Chest, max fitness, push ups, shoulders, UPPER BODY, WORKOUT ROUTINE
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 [...]
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 [...]
