BCx “SCARDIO”: CCTC (upper bod)

Posted: May 31, 2011 by Bonnie Pfiester in Abs & Core, Boot Camp, Upper Body, Workout
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SCARDIO: Pfiester’s name for a workout that combines strength and cardio into one workout. 🙂
FOCUS: Cardio, Chest, Triceps and Core.


50 Jax
25 Heismans
25 Shuffle touches
25 Buttkicks
25 Jump shots
(2 times)

BCxer, Caydee Neiman - a total rockstar!

10 Burpees
5 Pushups
10 4-Count Mountain Climbers
5 Pushups
10 Turkish Getups I HATE these!!…FYI, Ha!
5 pushups
10 big-a** jacks (big plyo jax where both arms and legs go out wide)
5 pushups
50 crunches

(3 rounds for time)

BCxer, Charlie Davis, rockin' pushups

10 Standard deep & wide pushups (for outer chest)
5 burps
10 triangle pushups (hands together in front of your chest forming a triangle with your first fingers and thumbs – works more tricep and inner chest)
5 burps
10 Sumo Pushups (regular pushup, then shift weight to the right side like doing a side plank, then pushup and shift to left side with the left arm up in the air) …another one I really hated. Cussed at myself for writing them into the workout. It’s pretty bad when you are the only one to blame. Mean trainer, mean me! haha
5 burpees
10 Tricep Pushups (hands are close to your side just by, and slightly under, your rib cage. Keep elbow tucked in and pinging up – No chicken wings)
5 burpees
(3 rounds)

Tabata workout – 20 seconds of work, 10 seconds of “rest”
20-seconds Tricep dips
10-second mountain climbers
(8 rounds)  – this ROCKED! LOVED this! 

PS: I use the GymBoss for my Tabata training – click on the Gymboss photo for more info!

600-PACK ABS  (240 reps, 360 seconds of planK = 600 reasons to have great abs!)
30 crunches
30-seconds plank – by the 2nd round I’m thinking “I can do anything for 30 seconds” to get me through
10 x-ups (video instruction below)
30-seconds plank – thinking tight abs, getting stronger and sexier! Oh Yeah!
30 single-count bicycle crunches
30-seconds plank – knowing this is going to pay off bigtime!
10 slow-roll sit-ups (sit up VERY slow, one vertebrae at a time, only using your abdominal muscles to lift you, sliding your hands across the tops of your legs into a full stretch to toward your toes and return, resisting your weight as you go back down slowly) these are incredibly challenging. – I made lots of grunting noises but loved it all the same.
30-seconds plank
(3 times not for time)

I had 1/2 cup milk, 1/2 cup water, a little ice,  teaspoon of honey (to help absorb protein faster), stevia sweetener and 2 scoops chocolate protein power for a whopping 53 GRAMS of protein!! woohoo! –


Me, planking it on the beach!

Today’s workout was challenging for me. I HATE pushups and I hate working my abs. Funny how I wrote a workout around all the things i hate. Truth is, everything else on my body was sore so I had no other choice! haha! 

Here’s the WHY behind today’s workout combos. I put combinations together today that challenged the core while working the chest and arms, like pushups, mountain climbers, plank, etc. I threw in the dips because chest exercises already works the triceps too so the Dips isolated them and finished them off. The burpees, etc. keep you burning calories during your strength training. This is awesome for people on the go who can’t do a whole weight routine AND then do 45 minutes of cardio. This way you get them both done at the same time! It’s the BCx way! …and it really is where fitness is heading. 

The fantastic benefits of functional training, which are exercises using regular day-to-day movements like squatting (getting up from a chair), etc., are endless. Turkish getups are one of my most hated exercises, but are fantastic for helping people get more mobile. They strengthen the core and leg muscles, while getting your heart rate up too. All of these exercises get your whole body into better shape, which will help you to live better (meaning have more fun!) and actually even be able to do a lot more things. For instance, you can’t learn to surf if you can’t “pop-up” which is totally a Burpee-like movement.

Bottom line – our workouts all have purpose. They are not put together in a random fashion. Each exercise is put together with other complimentary exercises and coupled with functional movements that ultimately reshape your body and the way you live life. 

Hope you enjoyed it! 


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