Leg Circuit

Do the follow circuit for 5 rounds: 

Round 1: 50 seconds on, 10 off
Round 2: 45 seconds on, 10 off
Round 3: 40 seconds on, 10 off
Round 4: 35 seconds on, 10 off
Round 5: 30 seconds on, 10 off

Glute Circuit

20 reps each for 3 Rounds

Skaters
Curtsy (Right)
Skaters
Curtsy (Left)

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! :)

 

 

HARD CORE CIRCUIT

Posted: May 3, 2013 by Bonnie Pfiester in Abs & Core, Boot Camp, Conditioning, Workout
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BCx Slam, Roll, Toes2

 

Click on the links below to see video instruction:

Medicine Ball Slam (We use a soft med ball)

Decline Roll Up (or Reverse Crunch)

Toes to Bar

Body Part: Chest & Back
Purpose: Tone, Build, Shred, Condition

BCx Trainers: This workout is designed for training groups of 3 or more.

BCxers: If you are doing this solo, start by timing your reps at station #1. Use that time to set your pace for #2 and #3. If you are doing this with a workout partner, Rotate  stations #2 and #3 each round (do #1 and #2, then do #1 and #3).

This workout is designed for group training for 3 or more. Set up 3 stations: #1 Box Jump #2 Spider Row (or Lat Pully Row) and #3 Cable Cross Over (low – you can also use resistance bands). The person at the #1 box jump station sets the pace for the other stations.

Push, Pull, JumpThe Workout:

#1 20 Box Jumps
#2 Spider Rows (or wide grip lat row)
#3 Cable Cross Overs

#2 & #3 continue until #1 is finished with the box jumps. Then everyone switches stations until they’ve hit each station. Complete 5 rounds. Check out the video to see pace and exercises.

Subscribe to our youtube to get more creative workouts for individuals, partners and groups.

Follow BCx on http://www.twitter.com/DoBCx
Follow BCx creator and trainer, Steve Pfiester, at:
http://www.twitter.com/stevepfiester &
http://www.facebook.com/PfiesterPFIT

Learn more about BCx at http://www.DoBCx.com.

BCx Trainers: This workout is designed for training groups of 3 or more.

BCxers: If you are doing this solo, start by timing your reps at station #1. Use that time to set your pace for #2 and #3. If you are doing this with a workout partner, Rotate  stations #2 and #3 each round (do #1 and #2, then do #1 and #3).

pull upsSet up 3 stations:
#1 Pull up bar
#2 Resistance bands with low attachment
#3 Floor space.

The person at the #1 pull up bar station sets the pace for the other stations.

The Workout:

#1 5 Pull Ups & 10 Toes to Bar X 2
#2 Band Adduction Iso Hold
#3 Push Ups

#2 & #3 continue until #1 is finished with 2 sets of pull ups and toes to bar. Then everyone switches stations until they’ve hit each station. Complete 5 rounds. Watch the video to see the pace and feel of the workout.

Subscribe to our youtube to get more creative workouts for individuals, partners and groups.

Follow BCx on www.twitter.com/DoBCx
Follow BCx creator and trainer, Steve Pfiester, at:
www.twitter.com/stevepfiester &
www.facebook.com/PfiesterPFIT

Learn more about BCx at www.DoBCx.com.

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
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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