Push-Press & Pull Ups

10 Push-presses


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! 🙂




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
Side Kicks
Quadruped Circles
(repeat on left leg)

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

Straight Leg Deadlifts
Hamstring Curls

3 Couplets, 5 Times Each, 3 Rounds! This workout will RAVAGE your body!! 
Workout dedicated to GNC’s Ravage Pre-Workout Drink.
WARNING: Ravage, by GNC, is only for the insane people wanting insane workouts!

5 Push Press
10 Lateral Raises

5 Wall Ups
10 2-Count Mountain Climbers

5 Pull Ups
10 Bicep Curls



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

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 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!!