Archive for the ‘Full Body’ Category

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

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FOR EXTREME CARDIO THRILL SEEKERS ONLY! Perky Jerky is known for their love for extreme sports and extreme snacks, so we put together an extreme workout just for our Perky Jerky friends! If you like to get your heart rate up and burn a ton of calories, then do these exercises 3 rounds for time for the most intensity.
Plyo Jumps
Plyo Surfers
Squat & Press
3 ROUNDS FOR TIME

Subscribe to our new BCx Youtube Channel for more great workouts!

Have you ever heard of the children’s game, Green Light, Yellow Light, Red Light Stop? If so, you’ll recognize the inspiration for this GNC workout: 3 exercises, each 25 Fast, 15 slow, followed by a 45 second isometric hold – done for 3 rounds.

Air Squat
25 Fast
15 Slow
45-Second Hold

 Push Ups
25 Fast
15 Slow
45-Second Hold

V-Ups
25 Fast
15 Slow
45-Second Hold

3 ROUNDS

Strength & Cardio Workout using a Tractor Tire.

Tractor Conditioning Workout
10 Alternating Sledge Hammer
10 Hop Overs
10 Inverted Push Ups
10 Skaters
10 Squat Jacks
10 Alternated Sledge Hammer
5 ROUNDS


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.

GET MORE

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.


Gone are the wintry days when you could camoflauge your pasta bloat with an oversized, flannel onesie. Warm weather begs you to shed those layers. But first, shed some layers of fat with this plyometric (a.k.a. jump-training) workout, led by FitStudio’s own Steve Pfiester.

Gear you need
Jump ropestep

Instructions
Repeat each couplet three times.

1ST COUPLET
25 Plyo Box Jump
25 Surfers on Box

2ND COUPLET
25 Double Unders
25 Skater

3RD COUPLET
25 Knee Ups (or Plyometric Double Knee Jump)
25 Plyo Alligator Push-up

CLICK HERE TO WATCH THE VIDEO OF STEVE DOING THIS WORKOUT AT FITSTUDIO

If you’ve watched Ultimate Fighter, you’ve seen the contestants do more than just work on their punches and ground game – they train to be in the ultimate shape so they can outlast their opponent. It’s not enough just to be strong, to be fast or to be skilled if you run out of breath. Conditioning training is essential – and that is training that combines strength and stamina. If done right, you should be breathing like you’ve never breathed before – like you are gasping for your very last breath. When you work that hard, it’s just a natural primal instinct – an instinct of just trying to stay alive. That’s why we named this RAW (Ridiculous A**Kicking Workout, dedicated to GNC Beyond Raw) PRIMAL. Enjoy!

Watch, while Steve Pfiester, trainer for ABC & VH1 weight loss reality shows, puts MMA fighters through this RAW workout in the BCx gym. Then follow the written workout below and let us know how you do! (NOTE: Optional exercises and video demonstration linked below to replace exercises requiring tools you may not have access too)

 

PRIMAL WORKOUT

ROUND 1:
Clean & Press (you don’t need to go back to the floor on this one) & Double Unders
3 Sets: 20 reps, 15 reps, 10 reps (NO REST between sets)

ROUND 2:
Slam Ball, Ropes (or fast Front Raises), 80lb Heavy Bag Walking Lunges (or Overhead Walking Lunges)
3 Sets: 20 reps, 15 reps, 10 reps (NO REST between sets)

ROUND 3:
Push Press & Tire Wars (or Plyo Alligator Push-Ups)
3 Sets: 20 reps, 15 reps, 10 reps (NO REST between sets)

ROUND 4:
Wall-Ups, 6′ Bear Crawl & Push Ups
10 Wall-Ups, 10 Push-Ups X 5 Times (NO REST between sets)

NOTE: Mark your time for each Round to track progress & add intensity. Rest only between Rounds.

Do BCx at Max Fitness in Vero Beach or online at FitStudio.com.

3 Couplets, 5 Times Each, 3 Rounds! This workout will RAVAGE your body!! 
Workout dedicated to GNC’s Ravage Pre-Workout Drink.
WARNING: Ravage, by GNC, is only for the insane people wanting insane workouts!

5 Push Press
10 Lateral Raises
5 TIMES

5 Wall Ups
10 2-Count Mountain Climbers
5 TIMES

5 Pull Ups
10 Bicep Curls

3 FULL ROUNDS FOR TIME