Leg Circuit
Do the follow circuit for 5 rounds:
Round 1: 50 seconds on, 10 off
Round 2: 45 seconds on, 10 off
Round 3: 40 seconds on, 10 off
Round 4: 35 seconds on, 10 off
Round 5: 30 seconds on, 10 off
Glute Circuit
20 reps each for 3 Rounds
Lower Body Workout
Posted: August 12, 2013 by Bonnie Pfiester in Boot Camp, Conditioning, Glutes, Lower Body, toning, WorkoutTags: butt, conditioning, glutes, leg workout, legs, lower body, thighs, Workout
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10 Rounds of Shoulder & Back Insanity
Posted: July 17, 2013 by Bonnie Pfiester in Back, Conditioning, Shoulders, Strength, toning, Upper Body, Weight Training, WorkoutTags: bcx, bcx boot camp, boot camp, conditioning, exercises, UPPER BODY, Workout, WORKOUT ROUTINE
10 Push-presses
5 Pull-ups
10 Rounds
Can’t do a pull up? Here’s a video on ways to modify pull-ups to get the most out of this workout! 🙂
HARD CORE CIRCUIT
Posted: May 3, 2013 by Bonnie Pfiester in Abs & Core, Boot Camp, Conditioning, WorkoutTags: abs, bcx, boot camp, cardio, circuit, conditioning, core, Workout
Click on the links below to see video instruction:
Medicine Ball Slam (We use a soft med ball)
Decline Roll Up (or Reverse Crunch)
Push, Pull, Jump! BCx Chest & Back Workout
Posted: April 24, 2013 by Bonnie Pfiester in Back, Chest, Conditioning, Upper BodyTags: back, bcx workout, boot camp workou, box jumps, Chest, circuit, conditioning, exercise, group training, group workout, Workout, workout tips
Body Part: Chest & Back
Purpose: Tone, Build, Shred, Condition
BCx Trainers: This workout is designed for training groups of 3 or more.
BCxers: If you are doing this solo, start by timing your reps at station #1. Use that time to set your pace for #2 and #3. If you are doing this with a workout partner, Rotate stations #2 and #3 each round (do #1 and #2, then do #1 and #3).
This workout is designed for group training for 3 or more. Set up 3 stations: #1 Box Jump #2 Spider Row (or Lat Pully Row) and #3 Cable Cross Over (low – you can also use resistance bands). The person at the #1 box jump station sets the pace for the other stations.
The Workout:
#1 20 Box Jumps
#2 Spider Rows (or wide grip lat row)
#3 Cable Cross Overs
#2 & #3 continue until #1 is finished with the box jumps. Then everyone switches stations until they’ve hit each station. Complete 5 rounds. Check out the video to see pace and exercises.
Subscribe to our youtube to get more creative workouts for individuals, partners and groups.
Follow BCx on http://www.twitter.com/DoBCx
Follow BCx creator and trainer, Steve Pfiester, at:
http://www.twitter.com/stevepfiester &
http://www.facebook.com/PfiesterPFIT
Learn more about BCx at http://www.DoBCx.com.
Chest, Back & Core BCx Circuit
Posted: April 23, 2013 by Bonnie Pfiester in Abs & Core, Back, Chest, Conditioning, Upper Body, WorkoutTags: back, boot camp, Chest, circuit, core, pull ups, resistance bands, toes to bar, triplet, Workout
BCx Trainers: This workout is designed for training groups of 3 or more.
BCxers: If you are doing this solo, start by timing your reps at station #1. Use that time to set your pace for #2 and #3. If you are doing this with a workout partner, Rotate stations #2 and #3 each round (do #1 and #2, then do #1 and #3).
Set up 3 stations:
#1 Pull up bar
#2 Resistance bands with low attachment
#3 Floor space.
The person at the #1 pull up bar station sets the pace for the other stations.
The Workout:
#1 5 Pull Ups & 10 Toes to Bar X 2
#2 Band Adduction Iso Hold
#3 Push Ups
#2 & #3 continue until #1 is finished with 2 sets of pull ups and toes to bar. Then everyone switches stations until they’ve hit each station. Complete 5 rounds. Watch the video to see the pace and feel of the workout.
Subscribe to our youtube to get more creative workouts for individuals, partners and groups.
Follow BCx on www.twitter.com/DoBCx
Follow BCx creator and trainer, Steve Pfiester, at:
www.twitter.com/stevepfiester &
www.facebook.com/PfiesterPFIT
Learn more about BCx at www.DoBCx.com.
GNC Total Lean Upper Body Workout, W5 D2
Posted: February 20, 2013 by Bonnie Pfiester in Upper Body, WorkoutTags: exercises, gnc, gnc total lean, total lean challenge, UPPER BODY, Workout
Steve takes you through these 5 exercises for Week 5, Day 2 of the Total Lean Challenge, showing modifications to make each exercise harder or easier. Check it out! More to come!!
- Push Ups
- Dips
- Lateral Raises
- Dumbbell Pullover
- Elbow to Hand Planks
5-Minute Abs Circuit
Posted: January 28, 2013 by Bonnie Pfiester in Abs & CoreTags: abdominals, abs, circuit, crunches, exercises, Workout
Do each exercise for 60 seconds each, back to back, with little to no rest between exercises. I use the Gymboss Interval Timer to track my time.
1. Burpees
2. Sit Ups
3. Oblique Crunch (L)
4. Oblique Crunch (R)
5. Plate Crunch 25lb plate or 15lb-25lb dumbbell
Repeat 3 – 5 times
BCx 4-Week Workout Program
Posted: December 31, 2012 by Bonnie Pfiester in Boot CampTags: 4 week boot camp, 4 week program, bcx, bcx boot camp, bcx program
Need a workout program to follow that doesn’t require a lot of equipment or money? Then BCx is just what the doctor ordered!
We designed this four-week online version of our Florida-based BCx Boot Camp program so you can do BCx no matter where you live. The journey you’re about to take with us will be challenging—you will sweat, you will scream, and you’ll be so happy you did. If you promise to give us 100%, we promise to match your effort—and then some!
Each fast-paced workout combines a variety of training techniques that test your agility, balance, strength, and cardio capacity. Rest? There’s little time for that! Four weeks from today, you can expect to look and feel transformed into a true athlete, inside and out. Just getting back in the game? It’s easy to modify BCx™ to your fitness level and goals.
Our online BCx Boot Camp provides 6 workouts that are repeated for 4 weeks – or longer if you want! It’s this simple:
Your Workouts:
Hover over “4-Week Program” at the top navigation bar to locate workouts, listed by day (Monday-Friday). Each workout has a link to the matching video to explain each workout. The workouts are in the following order.
Monday: Lower Body Mission
Tuesday: Upper Body Mission
Wednesday: Cardio & Conditioning Mission
Thursday: Legs & Glutes Mission
Friday: Core & Upper Body Mission
Saturday or Sunday: Bonus Workout
BCx Tools
Here are all the tools you’ll need to succeed:
Watch BCx Workout Videos to learn each exercise and watch pace & intensity
Print BCx Boot Camp Workout Sheet (cheat sheet to follow program after you learn the workouts
Print & Read the BCx Workbook (Free if you promise to do the program)
Print Print Progress Tracking Sheet (track you progress using this worksheet)
Subscribe to pFITblog for motivation, tips and encouragement
Subscribe to pFITpFUN for some of Steve’s workouts & tips
Subscribe Subscribe to this blog for more workouts
Sample Workout Video: Ten Four Workout from the 3rd workout on Day 3
BCx Works! Look at the results:
BEFORE…
AFTER:
Learn More at http://www.DoBCx.com
The Burpee Trio Workout
Posted: November 20, 2012 by Bonnie Pfiester in Boot Camp, Conditioning, Full Body, Workout
This is a perfect short circuit to take your workout up a notch, raise your heart rate and challenge your body. Complete the following 3 exercises as follows.
1. Overhead Static Hold
Hold heavy weight (dumbbells, sandbag or barbell overhead) as long as you can
2. Burpees
do as many burpees as you can in a row (with jump) if you start to crap out or compromise form, move on.
3. Rest
rest as little as you can
Repeat until you’ve completed 150 burpees
Reediculous Shoulder Workout
Posted: November 20, 2012 by Bonnie Pfiester in Arms, ShouldersTags: bcx, dumbbell workout, dumbbells, exercises, getafterit, reebok, shoulder workout, shoulders, training, Workout
Reediculous Shoulder Workout
10 Reediculous Shoulder Press
10 Reediculous Lateral Raise
10 Reediculous Front Raise
10 2-Pump Rear Delt Fly
(repeat 3 x)
