Archive for the ‘Chest’ Category

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.

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

Eccentric Workout

Posted: June 2, 2012 by Bonnie Pfiester in Back, Chest, Conditioning, Strength

An eccentric contraction is what we often refer to as a “negative” in weight training – he part of the exercise when we let the weight down. For instance, when we do bench press, we push the weight up and then we resist the weight down, which is the eccentric contraction.

The eccentric contraction is one of the most important parts of the muscle development. However, many times people just “drop” the weight and miss out on the benefits of the negative contraction. To learn more about why Eccentric training is so effective, read Iron Man Magazine’s article: How Eccentric Training Speeds Muscle Strenth Gains.

10 Negative Pull Ups
20 Negative Push Ups
10 ROUNDS

H1N1 Workout – One SICK Workout!

Posted: January 24, 2012 by Bonnie Pfiester in Boot Camp, Chest, Upper Body
Tags: , , , ,

Pull Ups – Most you can do in 10 seconds
10 Rounds of as many as you can in “10 Mississippi” time 

Quick Rest

3-Position Push Ups 
10 standard push=ups with feet floor
6 with feet 36″ up on wall
4 with feet 5′ up on wall
5 Rounds 

Tabata Push Ups
(20 seconds on, 10 seconds off for 8 rounds)
Immediately in to Plank – hold for as long as you can stand it – no less than 1 – 3 minutes.

Rest

Core 
1 Minute Plank
25 Bycicle Crunches
10 Turkish Get Ups (20lb dumbbell – one side only each round)*
4 Rounds (*switching Right or Left each round for Turkish Get ups)