pFITblog – Fit TipsDo 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
20 reps each for 3 Rounds
Skaters
Curtsy (Right)
Skaters
Curtsy (Left)
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! 🙂
Click on the links below to see video instruction:
Medicine Ball Slam (We use a soft med ball)
Decline Roll Up (or Reverse Crunch)
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.
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.
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!!
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
