Posts Tagged ‘abs’


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

5-Minute Abs Circuit

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

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.

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!

H1N1 Workout – One SICK Workout!

Posted: January 24, 2012 by Bonnie Pfiester in Boot Camp, Chest, Upper Body
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Pull Ups – Most you can do in 10 seconds
10 Rounds of as many as you can in “10 Mississippi” time 

Quick Rest

3-Position Push Ups 
10 standard push=ups with feet floor
6 with feet 36″ up on wall
4 with feet 5′ up on wall
5 Rounds 

Tabata Push Ups
(20 seconds on, 10 seconds off for 8 rounds)
Immediately in to Plank – hold for as long as you can stand it – no less than 1 – 3 minutes.


1 Minute Plank
25 Bycicle Crunches
10 Turkish Get Ups (20lb dumbbell – one side only each round)*
4 Rounds (*switching Right or Left each round for Turkish Get ups)

This was Monday’s BCx Club workout with Steve. This ones great for groups, partners or even done alone. Have fun with this. Do what you can, track your time, compete against yourself!

Can be done with a partner or group. Starting in plank, your opponent does 10 pushups and returns to plank, then you do 10 push ups and return to plank (and continue around the circle, if done in a group), and repeat. When you get fatiqued, you can do pushups on your knees, but ONLY while doing pushups. As soon as any body part hits the ground besides your hands and feet, you are out.

The last man planking wins. Track your time!

1/4 Mile Sprint
25 Thrusters
4 Rounds for Time

15 Double Unders (jump rope 2 revolutions/jump)
15 Bicep Curls (women 30lb/men 40lb)
15 Shoulder Presses  (women 30lb/men 40lb)
30 Partner Tire Push (OR at an angle, let yourself fall toward the wall & push yourself off the wall into standing position)

1ST STATION: 20 Bicycle Situps (Crunch & Punches)
Deadleg drag (walking with hands, letting feet drag behind) across room to 2nd station
2ND STATION: 20 Plyo Jumps on 15″ plyo box or step
inch worm back to 1st station (starting in plank, walking feet up to hands, walk hands further out & repeat, inching your way forward)
4 Rounds
Have a question about one of the moves? Comment below & we’ll be happy to help!
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