Workout A is all about up and down. Since the Savage Race will have you up on your feet, like running through the Rubbers, as well as covering some serious territory crawling on the ground, or through pipes like the Colon Blow, you’re going to have to be ready. To kill this race, Burpees will train your body to pop up fast after a low crawl, as well as get your cardio in tip-top shape. High Knees will strengthen your hip flexors so you clear the Rubber tires and minimize tripping. Let’s get this sweat-party started!

10 Burpees
30 High Knees through your own virtual tire run.

Tools: Use chalk, athletic agility ladders, bands or tires.

There are 8 individual workout segments we will be using over a 4-week period to get YOU ready for a Mud Run like SAVAGE RACE. Do the workouts in the order written on three days a week. Although you don’t have to do a SAVAGE RACE to train like a SAVAGE, we encourage you to join your Designer Whey resident trainers as they attend SAVAGE RACE in Central Florida October 20th. Visit for more information and like us on Facebook to learn how to join Steve & Bonnie for one mud run to remember!

Get the whole workout at
For more BCx Workouts visit
Learn more about the Savage Race at

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

25 Fast
15 Slow
45-Second Hold


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!


Steve’s Trailer Trash workout at Max Fitness Club.
Click on red links to see video demonstration. Have FUN!

Warm up: Rhythmic (Watch or workout with Steve in this video)
Jog 8/jax 8 (4 sets)
Shuffle touch  8/two step Heisman 8 (4 sets)
8 squat arm circles/ side to side reach over (4 sets)
3 minutes jump rope

Individual challenge.  Complete 10 reps of the exercise given and finish with a burpee.  BcX’r will complete 3 rounds as fast as they can individually for time.

10 jaxburpee
10 sec football stomp – burpee (see stomps in this video at 20 secs, when Steve yells SHUFFLE)
10 hiesman– burpee
10 2 count butt kik– burpee
10 high knees– burpee


Around the Outside (5 rounds)

Tools: sand bags, battle sticks
Set up cone 50 meters away, 25 jumping jax with battle stick (8lb power bar or dumbbells), standing presses with 25lb sand bag (or plate weights, dumbbells or medicine ball), 100 meter spring with 30lb jug (or dumbbells).

25 jax (jumping jacks) with battle sticks
25 sand bag presses
100m jug run


THE DIRT ROAD – BCx Class Workout (for groups or partners)
(7 minutes round/3 min rest/7 minute round)

A: Tools: picnic table, rope and plate, 45lb plate
In pairs (workout partners),  BcX teams will line up at the picnic table.  Coach will place cone 50m away in both directions.  (half the teams will run west and half east.)  BcX’r “A” will do overhead squats with 45lb plate and their butt must touch the picnic table while BcXr ‘B” will sprint pulling rope with the 45ln weight around the 50m cone and back and switch.  Most reps of overhead squats in 7 minutes.  Then 3 minutes of rest and move onto the next mission.  Make sure to keep an on going count of reps.

45lb OH squat
100m Weighted rope pull

B: Tools: jugs, 20lb sand bag

Each team will need 2-sand bags and 2-jugs and the picnic table.  Same set up as previous.  BcX’r “A” will don 1 sand bag on each shoulder with help from there “B” and begin to squat touching the picnic table, while “B” carries two jugs to the 50m cone and back (100m).  most squats in 7 minutes.  Make sure to keep an ongoing count of reps

Sand bag squat
100m Jug run



25 LEFT OBLIQUE (keep back off the ground)

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.

15-Minute Elliptical Workout

Posted: June 7, 2011 by Bonnie Pfiester in cardio, Workout
Tags: , , , , ,

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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