Posts Tagged ‘core’


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.

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

Follow BCx on
Follow BCx creator and trainer, Steve Pfiester, at: &

Learn more about BCx at

This workout is truly a Killer! Steve is limping out the door as I type. Here was today’s workout:

1/2 mile run (outside or on treadmill)

25 Air Squats

25 Squat Thrust

25 Get Ups (no weight, no hands. Get up from laying down similar to turkish getup)

25 Cartwheels (Fast Side Bends – serious oblique work, prepare to be SORE)*

25 Hanging Knees


(Jim Gallagher won at 38:30 minutes. Last guy in at 49 minutes)

*CART WHEELS: Standing with feet wide apart. Hold hands out to side in a T. Bend quickly from side to side,  waving hands where one hand points the sky and the bottom hand is back behind the butt and visible between the legs. This exercise works the core/oblique area.


H1N1 Workout – One SICK Workout!

Posted: January 24, 2012 by Bonnie Pfiester in Boot Camp, Chest, Upper Body
Tags: , , , ,

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)


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)

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

(Approx 15-20min)
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

(women 25-35#, Men 30-50#)


Posted: July 23, 2011 by Bonnie Pfiester in Abs & Core
Tags: , , , , ,



3 sets of 25 Weighted Crunches (Perform with dumbbell or plate weight behind the head)

3 sets of 25 Side V-Ups (Note: you should be balancing between between your side & your back with your obliques are facing up)

3 sets of 25 Roll-Ups (roll your knees into your chest more and lift a your butt up toward the ceiling upon crunching. Don’t extend the legs back out) 

3 sets of 25 Plank Pulses


Here’s a fun video of our BCx Trainers, Cristina & Jaimee doing one of our BCx Ab Workouts. Follow the BCx Workout online print it, see instructional video or join the BCx Boot Camp Program FREE at 

SCARDIO: Pfiester’s name for a workout that combines strength and cardio into one workout. 🙂
FOCUS: Cardio, Chest, Triceps and Core.


50 Jax
25 Heismans
25 Shuffle touches
25 Buttkicks
25 Jump shots
(2 times)

BCxer, Caydee Neiman - a total rockstar!

10 Burpees
5 Pushups
10 4-Count Mountain Climbers
5 Pushups
10 Turkish Getups I HATE these!!…FYI, Ha!
5 pushups
10 big-a** jacks (big plyo jax where both arms and legs go out wide)
5 pushups
50 crunches

(3 rounds for time)

BCxer, Charlie Davis, rockin' pushups

10 Standard deep & wide pushups (for outer chest)
5 burps
10 triangle pushups (hands together in front of your chest forming a triangle with your first fingers and thumbs – works more tricep and inner chest)
5 burps
10 Sumo Pushups (regular pushup, then shift weight to the right side like doing a side plank, then pushup and shift to left side with the left arm up in the air) …another one I really hated. Cussed at myself for writing them into the workout. It’s pretty bad when you are the only one to blame. Mean trainer, mean me! haha
5 burpees
10 Tricep Pushups (hands are close to your side just by, and slightly under, your rib cage. Keep elbow tucked in and pinging up – No chicken wings)
5 burpees
(3 rounds)

Tabata workout – 20 seconds of work, 10 seconds of “rest”
20-seconds Tricep dips
10-second mountain climbers
(8 rounds)  – this ROCKED! LOVED this! 

PS: I use the GymBoss for my Tabata training – click on the Gymboss photo for more info!

600-PACK ABS  (240 reps, 360 seconds of planK = 600 reasons to have great abs!)
30 crunches
30-seconds plank – by the 2nd round I’m thinking “I can do anything for 30 seconds” to get me through
10 x-ups (video instruction below)
30-seconds plank – thinking tight abs, getting stronger and sexier! Oh Yeah!
30 single-count bicycle crunches
30-seconds plank – knowing this is going to pay off bigtime!
10 slow-roll sit-ups (sit up VERY slow, one vertebrae at a time, only using your abdominal muscles to lift you, sliding your hands across the tops of your legs into a full stretch to toward your toes and return, resisting your weight as you go back down slowly) these are incredibly challenging. – I made lots of grunting noises but loved it all the same.
30-seconds plank
(3 times not for time)

I had 1/2 cup milk, 1/2 cup water, a little ice,  teaspoon of honey (to help absorb protein faster), stevia sweetener and 2 scoops chocolate protein power for a whopping 53 GRAMS of protein!! woohoo! –


Me, planking it on the beach!

Today’s workout was challenging for me. I HATE pushups and I hate working my abs. Funny how I wrote a workout around all the things i hate. Truth is, everything else on my body was sore so I had no other choice! haha! 

Here’s the WHY behind today’s workout combos. I put combinations together today that challenged the core while working the chest and arms, like pushups, mountain climbers, plank, etc. I threw in the dips because chest exercises already works the triceps too so the Dips isolated them and finished them off. The burpees, etc. keep you burning calories during your strength training. This is awesome for people on the go who can’t do a whole weight routine AND then do 45 minutes of cardio. This way you get them both done at the same time! It’s the BCx way! …and it really is where fitness is heading. 

The fantastic benefits of functional training, which are exercises using regular day-to-day movements like squatting (getting up from a chair), etc., are endless. Turkish getups are one of my most hated exercises, but are fantastic for helping people get more mobile. They strengthen the core and leg muscles, while getting your heart rate up too. All of these exercises get your whole body into better shape, which will help you to live better (meaning have more fun!) and actually even be able to do a lot more things. For instance, you can’t learn to surf if you can’t “pop-up” which is totally a Burpee-like movement.

Bottom line – our workouts all have purpose. They are not put together in a random fashion. Each exercise is put together with other complimentary exercises and coupled with functional movements that ultimately reshape your body and the way you live life. 

Hope you enjoyed it!