Archive for the ‘Abs & Core’ Category

HARD CORE CIRCUIT

Posted: May 3, 2013 by Bonnie Pfiester in Abs & Core, Boot Camp, Conditioning, Workout
Tags: , , , , , , ,

BCx Slam, Roll, Toes2

 

Click on the links below to see video instruction:

Medicine Ball Slam (We use a soft med ball)

Decline Roll Up (or Reverse Crunch)

Toes to Bar

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).

pull upsSet 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.

5-Minute Abs Circuit

Posted: January 28, 2013 by Bonnie Pfiester in Abs & Core
Tags: , , , , ,

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.

crunches1. 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

Design Your Abs Workout

Posted: July 6, 2012 by Bonnie Pfiester in Abs & Core
Tags: , , , , , , ,

 Old School Ab Workout:

  Simple, Challenging & Effective!

25 Sit Ups

25 Knee Roll Ups or Toes to Bar (pictured left)

25 Oblique Crunches (on each side – 50 total)

    Repeat for 3 Rounds

Check out our BCx workout programs exclusively at www.DesignerWhey.com

If you train at home and are limited on gym equipment, consider picking up a used tire from tractor sales or repair store. Often times you can get a used one free!

GNC Tractor Abs Workout
25 Crunches
25 V-Ups
25 Back Extension (GHD-Glute Ham Developer)
25 Oblique Twist (repeat 25 on each side)
25 Lower Body Raises

Subscribe to our youtube to get more exercise ideas using the tractor tire and check out our buddy Brad Gouthro‘s latest GNC Beyond Raw Tire Workout video, which shows how he uses his tractor tire.

Take your physique to the next level with Beyond Raw Supplements.

Workout by Steve Pfiester
FitFluential LLC compensated me for this Campaign. All opinions are my own.

This workout is truly a Killer! Steve is limping out the door as I type. Here was today’s workout:

1/2 mile run (outside or on treadmill)

25 Air Squats

25 Squat Thrust

25 Get Ups (no weight, no hands. Get up from laying down similar to turkish getup)

25 Cartwheels (Fast Side Bends – serious oblique work, prepare to be SORE)*

25 Hanging Knees

4 ROUNDS FOR TOTAL TIME 

(Jim Gallagher won at 38:30 minutes. Last guy in at 49 minutes)

*CART WHEELS: Standing with feet wide apart. Hold hands out to side in a T. Bend quickly from side to side,  waving hands where one hand points the sky and the bottom hand is back behind the butt and visible between the legs. This exercise works the core/oblique area.

EXERCISE VIDEOS PROVIDED BY FITSTUDIO.COM 

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!