Archive for the ‘Boot Camp’ Category

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)

HARD CORE CIRCUIT

Posted: May 3, 2013 by Bonnie Pfiester in Abs & Core, Boot Camp, Conditioning, Workout
Tags: , , , , , , ,

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

BCx 4-Week Workout Program

Posted: December 31, 2012 by Bonnie Pfiester in Boot Camp
Tags: , , , ,
Need a workout program to follow that doesn’t require a lot of equipment or money? Then BCx is just what the doctor ordered!

boot camp

We designed this four-week online version of our Florida-based BCx Boot Camp program so you can do BCx no matter where you live. The journey you’re about to take with us will be challenging—you will sweat, you will scream, and you’ll be so happy you did. If you promise to give us 100%, we promise to match your effort—and then some!

Each fast-paced workout combines a variety of training techniques that test your agility, balance, strength, and cardio capacity. Rest? There’s little time for that! Four weeks from today, you can expect to look and feel transformed into a true athlete, inside and out. Just getting back in the game? It’s easy to modify BCx™ to your fitness level and goals.

Our online BCx Boot Camp provides 6 workouts that are repeated for 4 weeks – or longer if you want! It’s this simple:

Your Workouts:

Hover over “4-Week Program” at the top navigation bar to locate workouts, listed by day (Monday-Friday). Each workout has a link to the matching video to explain each workout. The workouts are in the following order.

Monday: Lower Body Mission
Tuesday: Upper Body Mission
WednesdayCardio & Conditioning Mission
Thursday: Legs & Glutes Mission
Friday: Core & Upper Body Mission
Saturday or Sunday: Bonus Workout

BCx Tools

Here are all the tools you’ll need to succeed:
Watch
 BCx Workout Videos to learn each exercise and watch pace & intensity
Print BCx Boot Camp Workout Sheet (cheat sheet to follow program after you learn the workouts
Print & Read the BCx Workbook (Free if you promise to do the program)
Print Print Progress Tracking Sheet (track you progress using this worksheet)
Subscribe to pFITblog for motivation, tips and encouragement
Subscribe to pFITpFUN for some of Steve’s workouts & tips
Subscribe Subscribe to this blog for more workouts

Sample Workout Video: Ten Four Workout from the 3rd workout on Day 3

BCx Works! Look at the results:

BEFORE…

before & after

AFTER:after pictures

Learn More at http://www.DoBCx.com

The Burpee Trio Workout

Posted: November 20, 2012 by Bonnie Pfiester in Boot Camp, Conditioning, Full Body, Workout

This is a perfect short circuit to take your workout up a notch, raise your heart rate and challenge your body. Complete the following 3 exercises as follows.

1. Overhead Static Hold
Hold heavy weight (dumbbells, sandbag or barbell overhead) as long as you can

2. Burpees
do as many burpees as you can in a row (with jump) if you start to crap out or compromise form, move on.

3. Rest
rest as little as you can

Repeat until you’ve completed 150 burpees

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.
REPEAT 3 X

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 DesignerWhey.com 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 http://www.SavageRace.com 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 www.DesignerWhey.com
For more BCx Workouts visit www.DoBCx.com
Learn more about the Savage Race at www.SavageRace.com

FOR EXTREME CARDIO THRILL SEEKERS ONLY! Perky Jerky is known for their love for extreme sports and extreme snacks, so we put together an extreme workout just for our Perky Jerky friends! If you like to get your heart rate up and burn a ton of calories, then do these exercises 3 rounds for time for the most intensity.
Plyo Jumps
Plyo Surfers
Squat & Press
3 ROUNDS FOR TIME

Subscribe to our new BCx Youtube Channel for more great workouts!

If you train at home and are limited on gym equipment, consider picking up a used tire from tractor sales or repair store. Often times you can get a used one free!

GNC Tractor Abs Workout
25 Crunches
25 V-Ups
25 Back Extension (GHD-Glute Ham Developer)
25 Oblique Twist (repeat 25 on each side)
25 Lower Body Raises

Subscribe to our youtube to get more exercise ideas using the tractor tire and check out our buddy Brad Gouthro‘s latest GNC Beyond Raw Tire Workout video, which shows how he uses his tractor tire.

Take your physique to the next level with Beyond Raw Supplements.

Workout by Steve Pfiester
FitFluential LLC compensated me for this Campaign. All opinions are my own.