Do BCx Boot Camp

Valenfine Workout

Bonnie Pfiester — Mon, 13 Feb 2012 23:53:41 +0000

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 you think!

You can view the entire written workout and video HERE!

Fat Burning Blitz

Bonnie Pfiester — Thu, 26 Jan 2012 13:19:33 +0000

This fast-paced workout is designed to melt fat and sculpt muscle. All you really need is a set of dumbbells or a barbell – exercises can be modified according to your fitness tools. You will need a pull-up bar (or resistance bands to do pull downs) OR you could do HEAVY Bent Over Row instead of pull-ups. Perform the following exercises with little to no rest between exercises and be sure to record your time. The workout is 2 sets of 6 exercises done 3 TIMES for time. The idea is to perform the moves faster, as you get fitter!

CLICK HERE to get the complete workout, including instructional video at FitStudio.

Superior Gluterior Butt Workout

Bonnie Pfiester — Wed, 25 Jan 2012 16:39:57 +0000

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!

H1N1 Workout – One SICK Workout!

Bonnie Pfiester — Tue, 24 Jan 2012 23:05:14 +0000

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, 10 seconds off for 8 rounds)
Immediately in to Plank – hold for as long as you can stand it – no less than 1 – 3 minutes.

Rest

Core
1 Minute Plank
25 Bycicle Crunches
10 Turkish Get Ups (20lb dumbbell – one side only each round)*
4 Rounds (*switching Right or Left each round for Turkish Get ups)

Fat Burning Blitz

Bonnie Pfiester — Tue, 17 Jan 2012 15:52:30 +0000

Get ready to sweat!! Try the Fat Burning Blitz. It’s 2 of our BCx Missions (2 circuits done back to back with a short rest in between) that’s coming out with our 6-week boot camp program this spring on FitStudio. The workout comes with video instruction so no excuses!

Give it a try. Rate it, comment on it and share it. We’d love the feedback!!

GET THE WORKOUT

Here’s a screen shot of the page for a quick glance at what the workout looks like, and for those of you (AKA Gene) that may be limited on which sites you can view at work and will know what to do just by looking at the names anyway …here you go! :) NOTE: the first circuit stops right after the jump rope and should repeat for 3 rounds (I don’t see where it says that on there, but that was how it was written). Then do the second circuit for 3 rounds. Have fun burning calories!!

Death by Delts

Bonnie Pfiester — Thu, 05 Jan 2012 22:40:43 +0000

5 Stations, 10 Exercises, 4 rounds

This was my workout today with the BCx Club guys. We did this with partners, but you can totally modify it for a workout alone. If you have a parter, this is how it works. One person does one active station (like a clean and press) while the other person is at a “resting” station (like hanging from a pull-up bar). The person doing the active work is working as fast as they can to complete 15 reps of the exercise so the other person can take a break. Immediately switch and finish 4 rounds as quickly as possible. If you don’t have a partner, hold the “rest” station for 30 seconds. - Bonnie

15 Kettlebell Swing (Hip Drive)
Dumbbell Punches
4 X

15 Lateral Raises
Hold Front Raise in up position
4 X

15 Clean & Press
Hang
4 X

15 Rear Delt
Hands overhead holding 25lb sandbag
4 X

15 Shoulder Press
Plank
4 X

Up & Down Circuit

Bonnie Pfiester — Wed, 28 Dec 2011 22:02:05 +0000

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 is not heavy enough. Guys are going down 20lbs each set and women are going down 10lbs each set. Girls can use a resistance band to spot your pull ups. Good luck! You can see that we made it through it today (pic below), so I’m sure you’ll do just fine too! Whew! Still panting! Protein shake time!

	105lb/50lb	85lb/40lb	65lb/30lb	45/20
Clean & Press	15	25	35	45
Pull Ups	5	10	15	20
Squats	15	25	35	45
Biceps	5	10	15	20

Poop Sandwich Suicide

Bonnie Pfiester — Tue, 27 Dec 2011 12:39:07 +0000

Sandwiched between varying runs (perfect for treadmill owners) is a delicious set of suicide exercises. By the time you are done, you’ll have run approximately 3 miles and completed 220 reps of every exercise. Enjoy the taste of body transformation! (written by Steve Pfiester)

Run .2 miles	run .4 miles	.6 miles	.8	1 mile
2 rounds of	4 rounds of	6 rounds of	8 rounds of	10 rounds of
2 sit ups	4 sit ups	6 sit ups	8 sit ups	10 sit ups
2 burpees	4 burpees	6 burpees	8 burpees	10 burpees
2 plyo box jumps	4 plyo box jumps	6 plyo box jumps	8 plyo box jumps	10 plyo box jumps
2 pull ups	4 pull ups	6 pull ups	8 pull ups	10 pull ups
2 push ups	4 push ups	6 push ups	8 push ups	10 push ups

Note: You can replace pull ups with pull downs (using resistance bands) if needed. If you do not have a step or box to safely jump up on, replace that exercise with double high knees (one big jump with both knees bending up) or you can jump over a pillow – anything to get you to jump high.

Poop Sandwich

Bonnie Pfiester — Mon, 26 Dec 2011 23:01:54 +0000

Here’s your Poop Sandwich! This simple recipe of sweat features lots of delicious training smack in between 2 moist 1-mile runs. It will take roughly an hour. ENJOY the taste of pain!

1 Mile Run
300 Air Squats
200 Push Ups
100 Pull Ups
1 Mile Run

Workout by BCx Trainer: Erin Boyajian (AKA: Banjo)

Post Christmas Workout

Bonnie Pfiester — Mon, 26 Dec 2011 22:57:09 +0000

PART 1
25 Air Squats
25 Bicep Curls (65lb guys/35-45lbs girls)
25 Air Squats
25 Shoulder Presses (65lb guys/35-45lbs girls)
25 Air Squats
25 Crunches (with a #25 plate)
4 ROUNDS FOR TIME

PART 2
25 Burpees
25 Swings
25 Mountain Climber
25 Swings
25 Bicycle Crunches
25 Swings
4 ROUNDS FOR TIME