Category Archives: Workout

Fat-Burning Leg Workout

The following post is sponsored by FitFluential LLC on behalf of Built with Thermo Heat.

Here’s one of our latest leg workouts, designed to burn fat, strengthen and sculpt!

Turn Up The Heat Fat Burning Leg Written Workout

LEG WORKOUT 10 Walking Lunges (20 steps)
10 Thrusters
X3 (with little to no rest)

15 Leg Press
15 Squat Jumps
X3 (with little to no rest)

15 Leg Extensions
15 Double Unders
X3 (with little to no rest)

What is ThermoHeat?

ThermoHeat is a new thermogenic (fat burner) that’s out. Steve explains what thermogenics are, how they work, and what Thermo Heat does.


http://www.advancedmolecularlabs.com/…
http://pfitblog.com
http://fitfluential.com

Advertisements

4-Week Fat-Burning Workout Program

I put together a 4-week training program from our BCx shows on LiveExercise shows for all my Pfit friends out there. Each workout is only 30-45 minutes long and can be done at home or a gym. All you have to do is Join LiveExercise (it’s only $7.99/month! – and if you aren’t sure about joining, you can get 2 Weeks FREE!). Once you do that, you can bookmark this page and click on the links (below) to go to the exact workouts you need to do. You’ll see me suffer through the workout, and you’ll enjoy the entertaining jokes (I didn’t say they were good ones, just entertaining ones! lol). I think you’ll have a LOT of fun – plus you’ll get a crazy good workout!!

BCx Boot Camp

About the 4-Week Program 

mountain climbersThis workout is a full body conditioning workout – for both guys and girls. The main purpose of this workout is to tone muscle AND burn fat in one single short workout. We use all kinds of training methods – kettlebells, dumbbells, plyo boxes, barbells. Yet, we show modifications for you in case you are limited on tools. You’ll learn proper form, you’ll sweat like a pig and you’ll have fun doing it too!

Suggested Training Schedule:

Monday, Wednesday, Friday, with extra cardio or optional heavy lifting (if you are doing this in addition to weight training) on your BCx off days. Guys can typically do Chest on Monday in addition to workout #1 since most of those days focus on lower body. 

Training Tips:

lateral raisesUse light weights if you want to tone, or if you are a beginner. Use moderate weight to tone and increase intensity (and burn more calories). Use heavy weights if you want to build muscle, improve strength and stamina, as well as burn a whole lot of calories. 

Progress Tracking:

Weigh in every Monday. Our gym gives Live Exercise members a discount on the inBody composition machine. You can use a standard scale if you don’t have access to a body composition machine.

Accountability:

back lungeDo all the workouts in the gym, or with friends, if you can. Why? Because you are less likely to stop, cheat or slack off when people are around. Going to the gym and working out with friends helps prevent distractions, as well as offers all the tools you need to get the best workout possible. While you can do these at home alone, you will probably perform better in a gym setting or with a buddy.

Before you start: Take a before photo against a white background for safe keeping. You should ALWAYS have a before photo, because you may shock yourself on just how much you can transform your body! Also, do measurements, measuring your waist, thigh, arm and chest. Now you’re ready to get started!

Online Video Training for only $7.99:

Now you can workout with me on LiveExercise, no matter where you live, for only $7.99/month. Not sure you’ll like it? Try it for 2 weeks FREE!

Fitness helpWho is it for?

•  The person who needs direction.
•  The person who needs to be pushed harder.
•  The person who would like to ramp up their existing workout.
•  The person who can’t afford boot camp or personal training.
•  The person who wants to learn more exercises and training methods.
•  OK, basically anyone!! We teach modifications for exercises so that anyone can do these workouts – even if you are overweight or have an injury.

Get Started Now:

1. Sign Up for LiveExercise

2. Bookmark this page to view the workout schedule. Pull it up from your mobile device.

3. Get familiar with the tools used. BCx uses kettlebells, dumbbells, barbells, bodylastic bands, plyo box and a bench. Every workout will give you suggestions in case you don’t have the tool we are using (so no excuses!!).

4. Get Started! Follow the workout program from your mobile device, computer or TV (we are on Samsung TV and Roku!!)

4-Week Fat Burning Workout

WEEK 1

(Do one extra cardio or class this week) 

Workout #1 – BCX, Ep. 31, Conditioning/Lower Body Focus –

Workout #2 – BCX, Ep. 34, Crazy Hard Core & Shoulder Workout

Workout #3 – BCX Ep. 49, Blitz Cardio

WEEK 2

(Do two extra cardios or classes this week)

Workout #1 – BCX, Ep. 36, Legs/Glutes/Abs

Workout #2 – BCX Ep. 41, Butt And Shoulder Interval Workout

Workout #3 – BCX Ep. 39, Full Body Intense Cardio And Conditioning

WEEK 3

(Do two-three extra cardios, totaling 9 miles, or two high-intensity cardio classes this week)

Workout #1 – BCX, Ep. 36, Legs/Glutes/Abs

Workout #2 – BCX Ep. 44, Cardio Back And Core Workout

Workout #3 – BCX, Ep. 25, Full Body AMRAP

WEEK 4

(Do two extra cardios, totaling 9 miles, or two high-intensity cardio classes this week plus one long run or walk.)

Workout #1 – BCx Ep. 24 Legs, Glutes & Conditioning

Workout #2 – BCX Ep. 45, Full Body Multifunctional Workout

Workout #3 – BCX Ep. 40, Full Body Cardio And Core Suicide

Short & Sweet (and Seriously Effective) Shoulder Workout

Even if you don’t have a lot of time, you can give the time you have your very best! If you want a great pump but you are short on time, here is a great shoulder workout that is short and sweet – but potent!

Trainer Notes: NO rest between paired up exercises. Click on the exercise to see video instruction.

5 Give it Your BestSuper Sets:
Shoulder Press with Lateral Raises

Shoulder Press 15lb  + 10 5lb Lateral Raises
Shoulder Press 20lb + 10 5lb Lateral Raises
Shoulder Press 25lb + 10 5lb Lateral Raises
Shoulder Press 20lb + 10 5lb Lateral Raises
Shoulder Press 15lb + 10 5lb Lateral Raises

5 Super Sets
Arnold Presses with Bent-Over Rear Delt

Press 15lb + 12 8lb-10lb Rear Delt Raise
Press 20lb + 12 8lb-10lb Rear Delt Raise
Press 15lb + 12 8lb-10lb Rear Delt Raise
Press 15lb + 12 8lb-10lb Rear Delt Raise

4 Sets of Upright Row 
45lb Bar x 12
(Add weight each set)

If you limit your rest and have a good spotter, this workout should tear your shoulders up (in a good way I mean!) lol
Have a good workout!!

Workout with Me FREE for 1 Month

BCx Boot CampYou might have seen photos of Steve and I on social media at LiveExercise. We lead an online workout class that is LIVE (yes, you get to see ME suffer for a change boot campers!). We do not edit it, we do not take breaks. We do no stop when we get sick (Ok, I might pause and whine for a few seconds before Steve makes me get back at it!), but the whole idea of LiveExercise is it is REAL, it is LIVE.

If you can’t workout with me at my gym, you can now workout with me online! Last fall, we started our BCx Boot Camp show online (it started off being called LiveXFit by BCx, but now is just called BCx), and it’s been doing GREAT!! Each show is a little different, but they all are super challenging and all combine strength with cardio to burn fat and tone up all in one 30-40 minute workout. We do a lot of body weight exercises along with a variety of tools from gallons of water to kettlebells. We teach you modifications if you don’t have the tools we are using and we constantly are doing something new and fresh.

Get Your Free Trail

If you are not sure what to do in the gym, need some fresh routines, or just like to follow a good program, join us on our BCx show at LiveExercise and try us out for a month FREE!! Just type in the code “BCX” to get your 30 day trial. No credit card necessary, just sign up and start your workout!!

liveexercise

Not only do you get to workout with us, you will have access to over 3,000 workouts! So give LiveExercise a test run and tell us what you think! I think you’ll love what you see – there is NOTHING out there even close to it!! We are proud to be a part of the LiveExercise family and consider it an honor to be a part of your fitness journey! ❤

Where to Start:

Option #1 – do our most current show. Each show is dated and the most current show is the featured video.
Option #2 – scroll to the bottom and choose from one of the most current shows based on focus. (see screen shot below)

BCX boot camp

Option #3 – Click on “See All Episodes” and choose from all the shows. You can even bookmark shows you really loved to go back to later. 🙂

BCX shows

Option #4 – Go to the Onboarding page and have the LiveExercise team suggest workouts you might like (from all the workout shows).

CLICK HERE TO GET STARTED!


A Sneak Peak of Our Instructors…

LiveExercise Instructors

 

6-Pack Cardio

IMG_8048One of my favorite cardios this week was this “Ab Sandwich”. Basically, it was 3 10-minute cardio segments with 3 ab circuits sandwiched in between. Give it a try!

Tools: You can use a slant board if you have one, or you can do the exercises on the floor. Add a dumbbell or plate weight for more resistance.

Instruction: I added links to instructional video that simulated what I was doing in the gym so you could get an idea of what each exercise looks like).

6-Pack Cardio Workout

10 Minutes of High-Intensity Elliptical (high resistance)

Ab Circuit (NO REST IN BETWEEN EXERCISES)
20 Sit Ups (on slant board if you have one)
20 Crunches (on slant board)
20 Reverse Roll Ups
20 Diagonal Knee

Ab Circuit
15 Sit Ups (on slant board if you have one)
15 Crunches (on slant board)
15 Reverse Roll Ups
15 Diagonal Knee

10 Minutes of High-Intensity Elliptical 

Ab Circuit
15 Sit Ups (on slant board if you have one)
15 Crunches (on slant board)
15 Reverse Roll Ups
15 Diagonal Knee

10 SLOW Sit Ups (on slant board if you have one)
10 SLOW Crunches (on slant board)
10 SLOW Reverse Roll Ups
10 SLOW Diagonal Knee

10 Minutes of High-Intensity Elliptical 

Matching Graphic for sharing:

6-pack cardio workout

BCx Leg & Glute Workout

live X BCX WORKOUT LEG & CARDIOThis lower body workout part of the workout from Episode 33 from our BCx Boot Camp show on LiveExercise.com. It’s killer cardio and conditioning, with an emphasis on the glutes.

This is how the workout works. You have one minute to do each exercise combination, which is 10 cardio exercises (the burpees or the tuck jumps) and the rest of that same minute to do as many reps as you can of the following exercise. Live Exercise offers a free 14 day trial (just click on the free trial banner on the side of the workout page) so you can actually do the workout with us!

Workout Tips: 
You can take a 60 second break between rounds, but not between exercises.
On the second segment, start with your left leg and alternate legs each round.

There are 36 BCx Workouts to choose from – PLUS over 2,000 other workouts on LiveExercise including Yoga, Workouts with Bands, Cardio & More!

BCx Boot Camp combines strength, cardio and conditioning into one effective body sculpting workout, using a wide variety of tools & training methods. Learn more about BCx Boot Camp at http://www.DoBCx.com.

 

Extreme Core Workout

The following post is sponsored by FitFluential LLC on behalf of Titin Tech. 

Steve recently showed you how to use Titin weighted compression shirts to add resistance to plyos and calisthenics in my last post, but what about static holds like plank or yoga poses?

Today’s workout is an example of how versatile the Titin compression shirt really is. Since your resistance is like a second skin, you can comfortably add it to just about any exercise you do – like this challenging core workout routine. Even if you don’t have Titin gear yet, give this workout a try and imagine what it would feel like weighted down!

Complete 3 Rounds on Each Side:
10 Diagonal Knee
10 Side Elbow Plank with Single Side Kick
10 Elbow Plank Single Donkey Kick
10 T-Plank Row Combo
Repeat on the other leg

Improve strength, power and endurance with Titin! Learn More about Titan weighted compression gear & join the Titin Team at http://bit.ly/fftitin.

Pin the graphic:

Extreme Core Workout

TITIN TEST WORKOUT: Improve Speed, Power & Endurance

The following post is sponsored by FitFluential LLC on behalf of Titin Tech. 

TITIN TECH COMPRESSION SHIRTWant to improve speed, power and endurance? Whether you are an athlete or a fitness enthusiast who likes a challenge, the Titin Test is for you! This workout is designed to work with the Titin Weighted Compression Shirt. But before you begin the workout, you need a marker. In other words, you need a number to beat.

The Marker

Do these exercises with no resistance.
60 seconds each, with only 30 secs rest.

#1 Pull Ups (Mark you reps)
#2 Push Ups (Mark you reps)
#3 Sit Ups (Mark you reps)
#4 Box Jumps (Mark you reps)

The Titin Test Workout

TITIN TECH WORKOUTAfter you are nice and rested, put your Titin weighted compression gear on and get ready to do the following exercises with no rest.

10 DUBS (Double Unders)
60 Seconds of Pull Ups 
10 DUBS (Double Unders)
60 Seconds of Push Ups
10 DUBS (Double Unders)
60 Seconds of Sit Ups
10 DUBS (Double Unders)
60 Seconds of Box Jumps

Complete 1- 3 Rounds

Follow The Video:

Do the Titin Test 2-3 times a week for 1-2 weeks. Then check your progress against your original markers. The more you train with Titin weighted compression gear, the more fit you’ll become. It’s only a matter of time before you will be faster, stronger and have more endurance. Keep good records each time you test against your marker.

Like what you see? CLICK HERE to fund your fitness and learn more (and get your own) Titin Weighted Compression Gear! Join the Titin team today!!

4 Awesome Ab Workouts

CRUNCHES

Need a new ab routine? Here’s a program you can follow that will help give you variety and a solid regime to follow. Steve designed this 4-day ab routine to add to any workout program. (click on the links below to see instruction for each exercise)

Before you check out the workout, read Steve’s blog on abdominal and oblique muscles. He explains each muscle, why we work it, how often we can work it, why we work it with and without weights, and what each muscle does for our physique! It’s GOOD STUFF!

4-Day Workout Program:

Each week, pick 3 days of A OR B Workouts and 1 day of C OR D Workouts
Click on the exercise to view video instruction. 

High Rep Day

WEEKLY AB WORKOUTImprove resting tone, muscular tone, decreasing waist size, increasing definition.
REST: Recover for approximately 30 seconds between exercises.

(A)
25 reverse cross leg crunch left
25 Oblique Crunch left
25 side elbow plank hip pulse left (NOTE: don’t let your hip touch the floor like this girl does)
(repeat right)
X3

Super Set
25 decline sit ups
25 decline crunch 
X3

(B)
25 reverse cross leg crunch left
25 reverse cross leg crunch right
50 cartwheel with PVC (these are done much faster than the video)
25 reverse crunch (or roll up)
X4
25 ball pass (8-12lbs)
X4

High Resistance Day

Build hypertrophy and definition of rectus abdominus and serratus anterior.
REST: allow for more rest/recovery between sets (1min)
(C)
15-20 Rope crunch
15-20 angled roman chair
15-20 hanging abs
X3

(D)
15 plate crunch
15 decline weighted plate crunch
15-25 abdominal machine (hammer strength)
X3

Top 20 Exercises You Love to Hate, and Hate to Love

Fitness requires going out of your comfort zone. This means you will have a love/hate relationship with some exercises. You will hate to do them, but you will love what they do for you! 

choresSome Exercises Are Really A Chore

Seriously, I’d be lying if I told you I love every exercise. People need to be realistic. You may like a clean home, but that doesn’t mean you enjoy cleaning toilets. While you might not mind wiping down the counters, there will be some things you don’t like to do – but you sure are glad when they are done. In the same way, everyone has that exercise they really would prefer to skip, but you don’t want to skip the results.

No! Anything but THAT!

For most of us, it’s the exercise that takes the most work we hate the most. If only we could spray ourselves down with bleach to melt the fat away. Nope, it’s going to take some elbow grease I’m afraid! The fact is, if it’s an easy exercise, it probably isn’t as effective as the tougher ones.

box jumpsIf you want an effective exercise, you will probably need the exercise that works you where you need it most (normally working your weakest areas). It will be that dreaded exercise that gets your heart pounding out of your chest to the point you think your heart is going to explode. Or, maybe it’s the exercise that burns so much you are convinced your muscles are going to spontaneously bust out in flames. You probably are already thinking of a few exercises that fit this category. It’s OK, we all have a secret list of most-hated exercises. We don’t have to love every exercise we do. We can just love the results!

The Eight I Hate

wall sitsPersonally, my most hated exercises are Big Ax Jacks and Stomps. Oh yeah, I almost forgot wall sits, all yoga and push ups. Oh wait, and there are pull ups and Mary Catherines. OK, maybe I could make my own top 20 list, because I have enough hated exercises to fill up the list on my own. However, if I’m honest (and you know I am) I have to admit most of these most hated exercises are exercises that works my body in ways I need it worked the most. So what does that tell me? I need to do those exercises even MORE. Ughhhhh. The truth stinks!! But you know what they say, the will set you free! 🙂

As I pondered the most hated (and secretly loved) exercises, I decided to set out and find what other people HATE to do, but LOVE the results. Since we all have different strengths and weaknesses, I fully expected different opinions. At the same time, I also knew there would be a few top picks that almost everyone would agree on. The comments were awesome!

Top 20 Most-Hated Exercises That Work

Below, are the top 20 responses – from awful to worst (I wonder what THAT could be! lol The Hint is in the screen shot from facebook below. haha)!  TIP: Click on the link to view video instruction.

burpees suck20. Thrusters
19. Jump Squats
18. Rope Climb
17. Manmakers
16. Double Unders
15. Pistol Squat (Single Leg Squat)
14. Wall Ups
13. The Gauntlet (Step Mill)
12. Tuck Jumps
11. Wall Sits
10. Pull Ups
9. Stomps
8. Mary Catherines (Plyo split lunges)
7. Push Ups
6. Planks & Side Planks
5. Running
4. Lunges (all types of lunges!)
3. Big Ax Jacks (minus the football stomps in the video)
2. Mountain Climbers
1. Burpees

Add Your Most-Dreaded to the List!

What is your nemesis? What exercise do YOU hate to do, but love the results? Comment below!

live exerciseJoin us on LiveExercise and learn how to incorporate these exercises in your workout. Steve and I lead a cross training workout show each week where we use some of the most hated (and loved) exercises to get you the results you want. We’d love to have you!! Click on the LIVE logo and get workout with us for 2 weeks free! We have 32 LiveXFit workouts you can do, plus over 2,000 other workouts to try too including kickboxing, yoga, chiseled bands, chiseled cardio, dumbbells, toning and more!

%d bloggers like this: