Archive for the ‘Weight Training’ Category

Push-Press & Pull Ups

10 Push-presses

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! 🙂

 

 

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Warm Up

10 Minutes of Elliptical, Treadmill or Stepper

 Leg Workout

Using the Gymboss Interval Timer, set the timer for 40 seconds of work, followed by 20 seconds of rest. Do 3-4 sets each (of both left and right leg) exercise in the following order, with NO rest between sets and exercises. The strength portion of this workout should only take 20 minutes for 4 sets of each.

 • One-Leg Press Leg Press or Single Leg Squat
(Unse a orange, black or red Bodylastics band, anchored high, for assistance)  Max Fitness Members: Use #20 Plate-loaded machine or #23 selectorized machine or bands (in BCx boot camp room)

 • Walking Lunges
Use 10lb-20lbs dumbbells for women and 30-40lbs for men  

 • One-Leg Leg Extension
Max Fitness Members: Use #9 Hammer Strength Leg machine

 • One-Leg Dumbbell Straight Leg Dead Lifts
Max Fitness Members: Use Dumbbells or barbells 

 • Single Leg Curl        
Max Fitness Members: Use #10 or #11 Hammer Strength Machines

Cool Down Cardio

Do 10 minutes for a cool down or do 30-45 minutes cardio for fat burning. Doing cardio after your workout will help you burn primarily body fat.

Try more Max Method Workouts and Gymboss Interval timers are available for free at Max Fitness in Vero Beach. Located behind Outback on US1. CLICK HERE for a free week pass.

Here’s our last workout for the month posted on FitStudio designed by Steve Pfiester.
Give it a go and let’s shed some FAT!

Gear you’ll need:
Jump rope
Bar and plates
Chin-up/pull-up bar

The workout:
15 reps Clean & Press
15 reps Double Unders
15 reps Push Press
15 reps Double Unders
15 reps Toes to Bar
Complete four rounds for time.

WATCH THE VIDEO

Up & Down Circuit

Posted: December 28, 2011 by Bonnie Pfiester in Conditioning, Full Body, Weight Training
Tags: , , , , ,

Each set you’ll go UP on reps and DOWN on weight. Suggested weight for men/women is in grey. The workout should take between 19-22 minutes. Although you need to go through this with as little rest as possible, you should have to stop from time to time and shake it out. If not, the weight is not heavy enough. Guys are going down 20lbs each set and women are going down 10lbs each set. Girls can use a resistance band to spot your pull ups. Good luck! You can see that we made it through it today (pic below), so I’m sure you’ll do just fine too! Whew! Still panting! Protein shake time!

 

105lb/50lb

85lb/40lb

65lb/30lb

45/20

Clean & Press

15

25

35

45

Pull Ups

5

10

15

20

Squats

15

25

35

45

Biceps

5

10

15

20

This workout will make your muscles burn, your heart pound and the sweat fall off onto the floor. Work hard and fast for 45 seconds. You have 15 seconds to make it to the next “station” and get set up for the next exercise. Review the video for tools you need. You can modify this workout to use no weight for the squats, reverse lunges and crunch & punch if needed. You can also use dumbbells, kettlebells and bands to complete this mission. Now go WORK!!

BCx STRENGTH MISSION
(see video for a quick view of each exercise)
Squats
Chest Press
Crunch and Punch
High Pull
Reverse Lunge
Push Press (Thrusters)
4  ROUNDS FOR TIME

BCx TREADMILL MISSION
60 Second Sprint at 10% incline
30 Seconds Air Squats (feet straddling the belt, pump out as many as you can)
30 Seconds of recovery (ie: walk at 2.0mph)
5 ROUNDS (10 MINUTES)

Visit Sears.com for the best selection of treadmills. More awesome BCx Treadz Workouts coming!
Do our 4-week BCx Boot Camp at FitStudio.com FREE!

This is one Fast and Furious workout for sure!! Sprints make it super intense and the squat presses kill the legs, glutes and shoulders. All in all, your entire body will be toast when this is over and all you needed was a barbell or set of dumbbells. Alright, it’s time to give it all you got!! Post your times in comments below for added accountability. Train Hard!

4 Rounds for Time:
1/4 Mile Sprint
Squat press (Thrusters) 35-45lb for women 55-65lb for men

NOTE: Sprint, not jog, not walk, not limp – SPRINT!!  🙂 On the Thrusters, squat down to 15″ box/aerobics step with risers. You can use a stool, piano bench or folding chair for a guide to hold you accountable. Your rear should lightly touch (not rest) on the box (or stool) to reference depth of each squat. GET-R-DONE!!

UPPER BODY WORKOUT BY BANJO

WARM-UP:
7-Minute Jog or Elliptical or BCx Warm-Up

UPPER BODY CIRCUIT(2x thru, first time 1min 30sec, second time 1 min) 

pull ups or pull downs
flat belly lat row, superman position (face down) on a bench, similar to bent over row
bench press
upright row
overhead 2 hand tricep ext
squat press (thrusters)

CORE & ARMS
superman position (laying face down, stay in the upward position) with 2.5lb plate, or small dumbbell, in hands
    arms forward V hold for 30 sec, then 20 pusles
    rest 15 sec
    arms out to side hold for 30 sec, then bend elbows bring hands to head and back out (under arrest) 20 pulses
    rest 15 sec
    arms back palms up hold for 30 sec, straight arm tricep ext 20 pulses
    (all of these done with only thing touching floor is the belly)
inchworm 40 ft (bend over, placing hands on the ground, walk hands out to plank,  hop feet forward & repeat)
alligator pushup walk 20ft

SEVEN UP – BCX GAMES
(Approx 15-20min)
7up
7 Sumo High Pull
7 box jump
7 push press
7 double unders (jump rope passes 2x under for 1 jump or do singles and multiply by 7….so 49 jump rope)
7 clean and press
7 squat thrust
7 pushups
X 7 ROUNDS FOR TIME

(women 25-35#, Men 30-50#)