Posts Tagged ‘exercise’

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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Today’s BCx Express Workout at Max Fitness 
30-Minute Workout designed to make the most of your time – a fast pace, fat-melting, body sculpting workout! As Steve says, “YUMMY!” If you like this workout, Subscribe to our BCx Boot Camp workout blog to get more fresh new workouts!

Click on the FitStudio exercise link for video instruction for each exercise.

3 Minutes of Roll-Over Get Ups*
3 Minutes of Plank

Roll-Over Get Ups: Start flat on your back each time, arms overhead and knuckles touching the ground. Legs outstretched with heels touching the floor. Rollover and standup however you want, raise your hands overhead and start over. 

ROUND @: 15-Minute Mission
15 Squat Presses with 25lb sandbag
15 Mountain Climbers
15 Sit Ups
15 Burpees
1/8 Run mile lap
Repeat as many times as you can do it in 15 minutes

150 Jump Rope / or 30 Double Unders
5 Pushups
5 Wall Ups
Mountain Climbers
2 Times Through 

Do BCx Boot Camp Express at Max Fitness or online at Fitstudio!


Fat Burning Blitz

Posted: January 26, 2012 by Bonnie Pfiester in Full Body
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This fast-paced workout is designed to melt fat and sculpt muscle. All you really need is a set of dumbbells or a barbell – exercises can be modified according to your fitness tools. You will need a pull-up bar (or resistance bands to do pull downs) OR you could do HEAVY Bent Over Row instead of pull-ups. Perform the following exercises with little to no rest between exercises and be sure to record your time. The workout is 2 sets of 6 exercises done 3 TIMES for time. The idea is to perform the moves faster, as you get fitter!

CLICK HERE to get the complete workout, including instructional video at FitStudio.

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. 🙂


Post Christmas Workout

Posted: December 26, 2011 by Bonnie Pfiester in Conditioning, Full Body
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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)

25 Burpees
25 Swings
25 Mountain Climber
25 Swings
25 Bicycle Crunches
25 Swings

This was Steve’s Slam Jump Workout for the first day of BCx at Max Fitness Club Monday.

After a light warm-up complete the following exercises to track improvements each week. Complete the each exercise separately for the fastest time. NOTE: 400 meters is a little less than a quarter mile (0.248 miles).

400 Meter Run
25 Sit Ups
25 Push Ups
25 Burpees 

Set up the following 5 Stations. 60 seconds at each station for 3 rounds. Record your reps at each station and try to match or beat it every round, fighting the desire to slow down as you get fatigued.

1.) Ball Slam 12lbs medicine ball (count & record reps)

2.) 12″ Plyo box jump (count & record reps)

3.) Burpees (count & record reps)

4.) Jump Rope (count & record reps)

5.) Overhead Squat 20lb barbell (count & record reps)


Note: If you do not have a plyo box or aerobics step, use a stair step, a sturdy foot stool or chair, or jump over a small pillow.

TIP: 5 Ways to do a Squat

Posted: July 13, 2011 by Bonnie Pfiester in Lower Body, Weight Training, Workout
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Foot placement can totally change your leg workout when it comes to squats and leg press. Here are a few tips to arranging your feet and weight to hit the areas you want to target most.

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 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)





25 Jumping Jacks
25 Heismans
25 Mountain Climbers
25 Squats


Do the following exercises for one minute each giving yourself 2 minutes rest in between. Actual workout time and rest time must remain the same for each test. You can perform this test once a week to track progress.

# Situps in 1 minute (2 minutes rest)
# Pushups in 1 minute (2 minutes rest)
# Burpees in 1 minute (2 minutes rest)
100 Jump Rope for time.
(how fast can you do 100 jumps?)  (more…)

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!! 🙂

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)

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! 😉