Posts Tagged ‘exercises’

Push-Press & Pull Ups

10 Push-presses

Pull-ups

10 Rounds

Can’t do a pull up? Here’s a video on ways to modify pull-ups to get the most out of this workout! 🙂

 

 

Steve takes you through these 5 exercises for Week 5, Day 2 of the Total Lean Challenge, showing modifications to make each exercise harder or easier. Check it out! More to come!!

  • Push Ups
  • Dips
  • Lateral Raises
  • Dumbbell Pullover
  • Elbow to Hand Planks

 

Learn more about the Total Lean Challenge.

5-Minute Abs Circuit

Posted: January 28, 2013 by Bonnie Pfiester in Abs & Core
Tags: , , , , ,

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

Reediculous Shoulder Workout 
10 Reediculous Shoulder Press
10 Reediculous Lateral Raise
10 Reediculous Front Raise
10 2-Pump Rear Delt Fly

(repeat 3 x)

Steve puts Jason and Derek from the Sideline Radio sports show through a football conditioning workout that kicks their butt! With football season here, maybe this workout can give some of our coaches and dads some ideas for practice and strength/conditioning training. Enjoy!

4 CIRCUITS:

#1 Resistance Bands Drills
Shuffles & burpees

#2 Conditioning
15 Plyo Jumps
15 Push Press
X5

#3 Football Stomp, Throw & Burpee
Stomps to quick throw
– Hit the Target (Tire hole), do 1 burppee
– Hit the Rim (rim of tire), do 2 burpees
– Miss the Target, do 3 burpees

#4 Race
Plate drag run
15 burpees
15 plyo box jumps
15 push presses
1 Football stomp, Throw & Burpee

This workout was created for the folks at Designer Whey and is perfect when you are pushed for time. It’s simple, it’s fast and it’s effective!

Do 10 sets of 10 reps with 10 seconds of rest, with little rest in between each exercise to increase calorie burn.

  • 10 sets x 10 reps bicep curls
  • 10 sets x 10 reps push ups
  • 10 sets x 10 reps tricep extensions

Steve Pfiester explains his lower body workout for the 2nd half of the Summer Shape Up Challenge at Designer Whey.

Complete 15 of each exercise:

SEGMENT #1 (right leg first)
Plyo Squats
Stomps
Side Kicks
Quadruped Circles
(repeat on left leg)

SEGMENT #2
1 Leg Roll Ups
Lunge Knees (Step ups)
Squat Abduction

SEGMENT #3
Straight Leg Deadlifts
Squats
Hamstring Curls

FOR EXTREME CARDIO THRILL SEEKERS ONLY! Perky Jerky is known for their love for extreme sports and extreme snacks, so we put together an extreme workout just for our Perky Jerky friends! If you like to get your heart rate up and burn a ton of calories, then do these exercises 3 rounds for time for the most intensity.
Plyo Jumps
Plyo Surfers
Squat & Press
3 ROUNDS FOR TIME

Subscribe to our new BCx Youtube Channel for more great workouts!

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

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!