Archive for the ‘Workout’ Category

Leg Circuit

Do 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

Glute Circuit

20 reps each for 3 Rounds

Skaters
Curtsy (Right)
Skaters
Curtsy (Left)

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! 🙂

 

 

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.

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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!!

  • Push Ups
  • Dips
  • Lateral Raises
  • Dumbbell Pullover
  • Elbow to Hand Planks

 

Learn more about the Total Lean Challenge.

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

Steve puts Jason and Derek from the Sideline Radio sports show through a football conditioning workout that kicks their butt! With football season here, maybe this workout can give some of our coaches and dads some ideas for practice and strength/conditioning training. Enjoy!

4 CIRCUITS:

#1 Resistance Bands Drills
Shuffles & burpees

#2 Conditioning
15 Plyo Jumps
15 Push Press
X5

#3 Football Stomp, Throw & Burpee
Stomps to quick throw
– Hit the Target (Tire hole), do 1 burppee
– Hit the Rim (rim of tire), do 2 burpees
– Miss the Target, do 3 burpees

#4 Race
Plate drag run
15 burpees
15 plyo box jumps
15 push presses
1 Football stomp, Throw & Burpee