Posts Tagged ‘fitstudio’

Here’s our last workout for the month posted on FitStudio designed by Steve Pfiester.
Give it a go and let’s shed some FAT!

Gear you’ll need:
Jump rope
Bar and plates
Chin-up/pull-up bar

The workout:
15 reps Clean & Press
15 reps Double Unders
15 reps Push Press
15 reps Double Unders
15 reps Toes to Bar
Complete four rounds for time.


Gone are the wintry days when you could camoflauge your pasta bloat with an oversized, flannel onesie. Warm weather begs you to shed those layers. But first, shed some layers of fat with this plyometric (a.k.a. jump-training) workout, led by FitStudio’s own Steve Pfiester.

Gear you need
Jump ropestep

Repeat each couplet three times.

25 Plyo Box Jump
25 Surfers on Box

25 Double Unders
25 Skater

25 Knee Ups (or Plyometric Double Knee Jump)
25 Plyo Alligator Push-up


Get ready to sweat & tone that Beautiful Bikini Bottom!

BEACH BODY WARM UPBcx Express™ Warm Up

20 Crisscross Squat (Burn fat & tone those thighs!)
20 Sumo Squat (Glutes & inner thigh – go deep!)
20 Overhead Walking Lunges
20 Curtsy/LEFT (Keep weight off back leg!)
20 Runner’s Pose Stomp/LEFT (Burn those buns!!)
20 Curtsy/RIGHT
20 Runner’s Pose Stomp/RIGHT

(Repeat 3 X with no rest between exercises)

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.

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!!


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!!


This is one Fast and Furious workout for sure!! Sprints make it super intense and the squat presses kill the legs, glutes and shoulders. All in all, your entire body will be toast when this is over and all you needed was a barbell or set of dumbbells. Alright, it’s time to give it all you got!! Post your times in comments below for added accountability. Train Hard!

4 Rounds for Time:
1/4 Mile Sprint
Squat press (Thrusters) 35-45lb for women 55-65lb for men

NOTE: Sprint, not jog, not walk, not limp – SPRINT!!  🙂 On the Thrusters, squat down to 15″ box/aerobics step with risers. You can use a stool, piano bench or folding chair for a guide to hold you accountable. Your rear should lightly touch (not rest) on the box (or stool) to reference depth of each squat. GET-R-DONE!!

“Courage is being scared to death…and still saddling up”, John Wayne

I think many people starting a new workout can be a bit intimidated – and some, down right scared. You’re only fooling yourself if you think you are the only one who think “I can’t”, “I don’t know if I can do this” or “I don’t know if I’ll ever be able to lose weight”, etc.

The only difference between someone who succeeds and someone who doesn’t is the person that succeeds keeps trying no matter how many times they fail or how scary something is. 🙂

cowboyz! Saddle Up!

50lbs/guys & 30lbs/girls

15 Bicep Curls
15 Shoulder Presses (do standing)
15 Front Squats (weight in front of your chest)
15 Burpees

100 Meter Sprint (SPRINT, not jog, 50 meters one way, 50 meters back)
10 Thrusters (Squat to Shoulder Press, should go heavy as possible)

50 meters = 164 feet
100 meters = .06 mile

20 Crunches (with weight – 25lb/boys & 15lb/girls)
20 Side V-Up Bicycle Crunches (start crunches in the side position like starting a V-Up)
20 Hanging Knee-Ups 

Exercise demonstrations from FitStudio. To look up more exercises visit: 


“A man’s got to do what a man’s got to do.” 

“Life’s hard. It’s even harder when you’re stupid.” 

“We’re burnin daylight” 

“You’re short on ears and long on mouth.” 

“All battles are fought by scared men who’d rather be some place else.” 

“A man ought to do what he thinks is right”

“If you’ve got them by the balls their hearts and minds will follow.”

“Tomorrow hopes we have learned something from yesterday.”

4-Part Full Body Workout

1. FAT BURN LEG CIRCUIT leg, cardio, conditioning

Dumbbell Squats (2 sets x 25 reps) )

Walking Lunges for 25 steps (2 sets)

Ski Jumps (1 set 25)

TREADMILL: 2-Minute Jog, 2-Minute Run, and 1-Minute Walk on treadmill Treadmill

OR 2 Minute Jump Rope, 2-Minute Butt Kicks , 1-Minute Walk in Place (for cool down)

2. FAT BURN CHEST & CORE CIRCUIT chest, core, conditioning, upper body, cardio 


15-Minute Elliptical Workout

Posted: June 7, 2011 by Bonnie Pfiester in cardio, Workout
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brought to you by Steve Pfiester, FitStudio and Sears Fitness

You’re too busy to put aside an hour to exercise, but you know you have 15 minutes. We dare you to try this intense, elliptical workout, created by advisory board member and BCx Boot Camp co-creator, Steve Pfiester.

Equipment: Elliptical Machine. Check out the Sole E35 Elliptical, which features a ramp that adjusts from 0-30 degrees, built in pulse sensors that track your heart rate, and customizable foot pedals.

The goal: This routine is based on maintaining a high cardio interval with little recovery. You’ll build cardiovascular fitness and tone your body. Your quads, glutes, and hamstring will burn like crazy. Focus on pulling and pushing the handles to get the best arm workout possible.

Your pace: Aim for 65-70 revolutions per minute (RPM). Can’t keep up? Decrease the resistance until you can stay on pace.

Your heart rate: You should land at around 65% of your maximum heart rate (find this number by subtracting your age from 220) during intervals using lower resistance. By the time you hit level 19, you should be huffing and puffing at 85% of your maximum.


Be sure to post your feedback below the workout on how that workout did for YOU!


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