Posts Tagged ‘circuit’

HARD CORE CIRCUIT

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

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.

Subscribe to our youtube to get more creative workouts for individuals, partners and groups.

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.

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.

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

Have you ever heard of the children’s game, Green Light, Yellow Light, Red Light Stop? If so, you’ll recognize the inspiration for this GNC workout: 3 exercises, each 25 Fast, 15 slow, followed by a 45 second isometric hold – done for 3 rounds.

Air Squat
25 Fast
15 Slow
45-Second Hold

 Push Ups
25 Fast
15 Slow
45-Second Hold

V-Ups
25 Fast
15 Slow
45-Second Hold

3 ROUNDS

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!!

 

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