Posts Tagged ‘full body workout’

Fat Burning Blitz

Posted: January 26, 2012 by Bonnie Pfiester in Full Body
Tags: , , , , , , , ,

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.

5 Exercises, 4 Rounds: 45 seconds ON, 15 seconds OFF.

#1 Goblet Squat
#2 Turkish Getup
#3 Romanian Deadlift (Split Squat)
#4 Hip Drive (Kettlebell Swing)
#5 Clean & Press

Steve shows the exercises, as well as desired pace he’d like you to shoot for! Let us know how you do!

5 Exercises, 4 Rounds – 45 seconds on, 15 seconds off

#1 Slam Ball
#2 Plyo Pushup
#3 Burpee
#4 Take It or Leave It
#5 Skaters

*Plyo Pushup Modification:
Option #1: Do it on your knees
Option #2: Don’t switch hands – do it with one hand on the ball & switch hands each round
Option #3: Do regular pushups

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.”

This Mission is TOUGH. It’s not intended for you to blast straight through without rest. Just bang out as many in a row as you can, shake it out and continue. This should be done for time. It should take between 30-40 minutes to complete.

EMPHASIS: Glutes and full-body conditioning/toning
25LB Dumbbell (DB)/men or 10-15LB DB women

100 1-Leg Dead Lift, with 1 DB  – 100/Right, 100/Left
(Advanced: hold the raised leg’s foot tight to the butt) 
200 Walking Lunges, with set of DBs
(unlike this video, hold the dumbbells down by your side) 
200 Push Ups 
500 Bicycle Crunches (single count)
75 Pull Ups (or HEAVY pull downs with high-tension Bodylastics bands)

Tommy C: 31 minutes
Steve P: 35 minutes
Jim G: 37 minutes
Brian S: 38 minutes 


Like this workout? Don’t forget to SUBSCRIBE! Or JOIN our 4-week BCx Boot Camp online FREE at!
Learn More about BCx at 

This workout’s emphasis is shoulders. We’ll keep them nice and warm with the jump rope and we’ll keep your heart rate up by adding burpees and plyo squats.  Have a great workout!

Shoulder Presses: This BCx Mission is not designed to fly through. To pick the correct weight for the shoulder presses, choose a heavy weight that is difficult to lift, where you may only be able to get 5 in a row. For example, men could do 75lbs-95lbs and women 45-55lbs. If you can do all 15 reps in a row, you are lifting too light of weight.

Plyo Jumps: If you don’t have a plyo box or aerobics step, put a pillow on the floor to jump over. Jump over the pillow and back for 1 count.  (more…)