Posts Tagged ‘boot camp’

Fat Burning Blitz

Posted: January 17, 2012 by Bonnie Pfiester in Conditioning, Full Body
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Get ready to sweat!! Try the Fat Burning Blitz. It’s 2 of our BCx Missions (2 circuits done back to back with a short rest in between) that’s coming out with our 6-week boot camp program this spring on FitStudio. The workout comes with video instruction so no excuses!

Give it a try. Rate it, comment on it and share it. We’d love the feedback!!

GET THE WORKOUT

Here’s a screen shot of the page for a quick glance at what the workout looks like, and for those of you (AKA Gene) that may be limited on which sites you can view at work and will know what to do just by looking at the names anyway …here you go!  🙂 NOTE: the first circuit stops right after the jump rope and should repeat for 3 rounds (I don’t see where it says that on there, but that was how it was written). Then do the second circuit for 3 rounds. Have fun burning calories!!

 

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Death by Delts

Posted: January 5, 2012 by Bonnie Pfiester in Shoulders
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5 Stations, 10 Exercises, 4 rounds 

This was my workout today with the BCx Club guys. We did this with partners, but you can totally modify it for a workout alone.  If you have a parter, this is how it works. One person does one active station (like a clean and press) while the other person is at a “resting” station (like hanging from a pull-up bar). The person doing the active work is working as fast as they can to complete 15 reps of the exercise so the other person can take a break. Immediately switch and finish 4 rounds as quickly as possible. If you don’t have a partner, hold the “rest” station for 30 seconds.  – Bonnie

15 Kettlebell Swing (Hip Drive)
Dumbbell Punches
4 X

15 Lateral Raises
Hold Front Raise in up position
4 X

15 Clean & Press
Hang
4 X

15 Rear Delt
Hands overhead holding 25lb sandbag
4 X

15 Shoulder Press
Plank
4 X

Up & Down Circuit

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

Poop Sandwich Suicide

Posted: December 27, 2011 by Bonnie Pfiester in Conditioning, Full Body, No Equipment
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Sandwiched between varying runs (perfect for treadmill owners) is a delicious set of suicide exercises. By the time you are done, you’ll have run approximately 3 miles and completed 220 reps of every exercise. Enjoy the taste of body transformation!  (written by Steve Pfiester)

Run .2 miles run .4 miles .6 miles                  .8 1 mile
2 rounds of 4 rounds of 6 rounds of 8 rounds of 10 rounds of
2 sit ups 4 sit ups 6 sit ups 8 sit ups 10 sit ups
2 burpees 4 burpees 6 burpees 8 burpees 10 burpees
2 plyo box    jumps 4 plyo box jumps 6 plyo box jumps 8 plyo box jumps 10 plyo box jumps
2 pull ups 4 pull ups 6 pull ups 8 pull ups 10 pull ups
2 push ups 4 push ups 6 push ups 8 push ups 10 push ups

Note: You can replace pull ups with pull downs (using resistance bands) if needed. If you do not have a step or box to safely jump up on, replace that exercise with double high knees (one big jump with both knees bending up) or you can jump over a pillow – anything to get you to jump high. 🙂

 

Here’s your Poop Sandwich!  This simple recipe of sweat features lots of delicious training smack in between 2 moist 1-mile runs. It will take roughly an hour. ENJOY the taste of pain!

1 Mile Run
300 Air Squats
200 Push Ups
100 Pull Ups
1 Mile Run

Workout by BCx Trainer: Erin Boyajian (AKA: Banjo)

Post Christmas Workout

Posted: December 26, 2011 by Bonnie Pfiester in Conditioning, Full Body
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PART 1
25 Air Squats
25 Bicep Curls (65lb guys/35-45lbs girls)
25 Air Squats
25 Shoulder Presses (65lb guys/35-45lbs girls)
25 Air Squats
25 Crunches (with a #25 plate)
4 ROUNDS FOR TIME

PART 2
25 Burpees
25 Swings
25 Mountain Climber
25 Swings
25 Bicycle Crunches
25 Swings
4 ROUNDS FOR TIME 

5 Exercises, 4 Rounds – 45 seconds on, 15 seconds off

#1 Slam Ball
#2 Plyo Pushup
#3 Burpee
#4 Take It or Leave It
#5 Skaters
DO 4 TIMES 

*Plyo Pushup Modification:
Option #1: Do it on your knees
Option #2: Don’t switch hands – do it with one hand on the ball & switch hands each round
Option #3: Do regular pushups