Posts Tagged ‘back’

Body Part: Chest & Back
Purpose: Tone, Build, Shred, Condition

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).

This workout is designed for group training for 3 or more. Set up 3 stations: #1 Box Jump #2 Spider Row (or Lat Pully Row) and #3 Cable Cross Over (low – you can also use resistance bands). The person at the #1 box jump station sets the pace for the other stations.

Push, Pull, JumpThe Workout:

#1 20 Box Jumps
#2 Spider Rows (or wide grip lat row)
#3 Cable Cross Overs

#2 & #3 continue until #1 is finished with the box jumps. Then everyone switches stations until they’ve hit each station. Complete 5 rounds. Check out the video to see pace and exercises.

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Follow BCx on http://www.twitter.com/DoBCx
Follow BCx creator and trainer, Steve Pfiester, at:
http://www.twitter.com/stevepfiester &
http://www.facebook.com/PfiesterPFIT

Learn more about BCx at http://www.DoBCx.com.

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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.

Great for Men AND Women!
This super simple workout may not be complicated, but it is super tough (but doable for everyone) and extremely effective. If you want to build strength and improve your training, this is an awesome way to do it.

10 Negative Pull Ups
10 Negative Push Ups
10 Rounds – 100 total of each!

The negative (or eccentric) movement increases strength fast and allows you to do exercises many people can’t do otherwise. Even if your negatives are fast because you don’t have the strength to resist your weight, you still can benefit from this training. Give it a try!

5-N-10 Upper Body Workout

Posted: March 6, 2012 by Bonnie Pfiester in Conditioning, Upper Body
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3 Circuits, 5 Rounds for Time. 

GOAL: Complete the following in 10 minutes, 7 minutes for rock stars

Push-press (HEAVY > guys: 95lbs girls: 55lbs)
10 Dumbbell Lateral Raise (LIGHT > guys: 15lbs girls: 5lbs)

5 Times

Wall-ups
10 Mountain Climber
5 Times

Pull-up (girls can do 3 pull-ups, or assist with band)
10 Dumbbell Biceps Curl (MEDIUM > guys: 55lbs girls: 35lbs)
5 Times

REST 3-5minutes and repeat entire workout for time again. Total workout should take around 20 minutes or less, depending on your fitness level.

NOTE: If you are faster, you may need to go heavier with your weight. 

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#)

8 IS ENOUGH (Back & Chest Workout)

Posted: July 11, 2011 by Bonnie Pfiester in Upper Body, Workout
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Steve shows how hand placement works different parts of the back.

The same applies for chest. The wider your hand placement, the wider you are working your chest. Apply these principles in this workout:

8 IS ENOUGH:
8 2-Count Mountain Climbers
8 Wide Grip Pull Ups (or pull downs)
8 Push Ups (WIDE)
8 Close Grip Pull Ups (or pull downs)
8 Push Ups (HANDS CLOSE – Put your hands together under your chest where your first fingers and thumbs make a triangle. You’ll likely notice you can’t go as deep on these.)
8 Chin Ups (Underhanded pull ups or pull downs. Works more biceps. You should be stronger on this exercise)

(4 Rounds for Time)

My upper body workout today:
I am always changing things up. This is not a normal routine for me but I have to say by the time I got to the Tabata Bicep Curls & Tabata Tricep Presses my arms were on FIRE!! 🙂

Cardio
3 Mile Run (on empty stomach in the am)

Weight Routine (after Lunch)
15 Chest Press (machine)
Pushups to failure
3 Sets – Chest Press (12-15 on Hammer Strength machine)
2 Sets – Incline Dumbbell Chest Press
4 Sets – Incline Dumbbell Flies
4 Sets – Lat Pull Downs (wide grip or wide grip pull-ups)
3 Sets – One Leg Bent Over Dumbbell Row
Tabata Standing Bicep Curl (barbell)
Tricep Cable Pull Downs (straight arm)
Tabata Cable Tricep Press (arms tight to side)

ABS
20 Sit-ups on Decline Bench
25 Crunch Machine
(repeat 3 times)

3 Sets 25 Bicycle Crunches

Yesterday I did 30 crunches and rested with 30 seconds of plank in between. That felt great. I mean, it hurt so good. ha! 😉