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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

Skateboard Lunge: Butt-Blasting Treadmill Exercise

Treadmills get very old quick. I mean, how much can you do on them? Walk, Run, Sprint… No, you can do much more! Much, MUCH more!

Introducing the Skateboard Lunge

treadmill exerciseA few years back, Steve (my hubby) had a client who lost full use of one side of her body after going in a diabetic coma. She was a young girl who hated working out and hated rehab even more, so Steve had to get creative. He needed to strengthen her weaker leg, as well as make it fun. One of the first exercises he had her try were called Skateboard Lunges (pictured right) . One foot stayed planted on the side rail (like on a skateboard) while the other foot pushed off the belt like you’d push off the ground. This proved to be a lot more interesting than walking on a boring treadmill, and she started getting results too.

treadmill exerciseThis got Steve thinking even more. He realized that this little girl wasn’t the only one to get bored of the treadmill. Walking on a treadmill is very limiting and pretty monotonous, yet with a little creativity, you can turn that boring old treadmill into a full body muscle toning machine that revives your workouts.

So, Steve started spending more time on the treadmill after hours and thinking through various movements and how they could effectively work each muscle group. As a result, he came up with a slew of exercises most people have never even seen, much less tried. Then, he put the exercises into specific workouts to make the most of each exercise and target muscle groups. BCx Treadz was born!

Give It a Try!

butt blast treadmill workout20 Skateboard Lunges on the Left Leg
20 Skateboard Lunges on the Right Leg
Repeat 3- 5 sets each (with no rest)

This is just ONE of the many great treadmill exercises in this video series. If you’d like to get the whole workout, we start a 10-day special today to give you a chance to be one of the first ones to try one of his workouts. Since the butt and legs seem to be in big demand, we are giving you the chance to get it for only $5.99 plus tax! Just enter the discount code: 599BUTTBLAST and download your workout video immediately!

CLICK HERE to get your Butt & Leg Workout!

WIN THE WHOLE 4-PART WORKOUT SERIES ($46.00 Value!)

Try the Skateboard Lunges and share BCx Treadz with friends via Facebook, Twitter or Instagram, using #BCxTreadz hashtag for a chance to win the whole 4-part workout series!

Social Media Post Ideas:

Post a Sweaty Pic on Instagram, Facebook or Twitter:
Post a proof pic of you working out on a treadmill and add the hashtag #BCxTreadz

Tweet it Out: (copy & paste, or make your own!)
No More Boring Workouts! I’m turning my treadmill into a full-body home gym #BCxTreadz by @stevepfiester

Share on Facebook:
Click on the Share button below and add #BCxTreadz to share this post!

Be sure to subscribe to this blog to find out who the winner is – and to get more chances to win and save!

Connect:

Steve Pfiester’s handle on Twitter & Instagram: @stevepfiester
Steve Pfiester: www.facebook.com/pfiesterpfit
Bonnie Pfiester’s handle on Twitter & Instagram: @bonniepfiester
Bonnie Pfiester: www.facebook.com/bonniesfanpage
BCx Boot Camp on Twitter: @doBCx
BCx Boot Camp on Facebook: www.facebook.com/DoBCx

More on BCx Treadz

“Real Women Do Burpees” T-Shirt

If you have done any of our our BCx workouts, you have had your share of burpees. Well, be proud, because burpees ain’t no joke. They are tough – which means YOU are tough. So, we thought we’d make a fun tee for you hardcore chicks who burpee their way through BCx, CrossFit, Boot Camps & other functional training: Real Women Do Burpees
Real Women Do Burpees

Fat vs Muscle: 4 Myth-Busting Truths

It’s amazing how easily people adopt certain beliefs or principles just because it sounds good. People spew out headlines from the latest magazine articles without even thinking twice. Or they take pieces of information someone shares with them in the gym, without even questioning it, or researching it further. We are too gullible  As a result, the world is riddled with partial truths, misunderstandings and downright lies.

Get After the Truth – pFACT or pFICTION?

Here are 4 statements that are often either misunderstood or just plain wrong. Find out if these claims are fact or fiction.

1. Muscle weighs more than fat. 

If you fill one container full of fat, and another matching container full of muscle, the container of muscle would outweigh the container of fat. If you needed the two containers to weigh the same, you’d have to remove some of the muscle to balance the scale. To help our clients understand this better, we actually bought a replica of 5lbs of fat and 5lbs of muscle to show our clients. With the help of our replicas, it’s now easy to see why you would weigh the same but appear smaller if you were to lose 5lbs of fat and gain 5lbs of muscle. Also, it is shocking to see just how BIG 5lbs of fat is. We often act like gaining, or losing, 5lbs is no big deal – but you can see here that it is indeed a HUGE deal. Answer: pFACT. Muscles does weigh more than fat.

2. Muscle can make you bigger.

Look at the replica of 5lbs of muscle. It is clearly smaller than its equal weight in fat – I’d guess at least two-thirds the size. Food makes you bigger, not muscle. And, muscle can get stronger without necessarily getting bigger. If you keep your calories the same and workout, you’ll likely change your shape but not your weight – gaining muscle and losing fat. If you do this, you will actually be smaller, not bigger. The problem is, many people who start lifting weights tend to eat more (thinking they can “afford” to eat more). Or, if they boost their protein, they forget to reduce calories from other substrates to make room. As a result, they accidentally increase their overall calories, causing weight gain. Answer: pFICTION. Muscle can’t bulk you up unless you eat to bulk up.

3. Muscle can turn into fat.

Muscle is always muscle, and fat is always fat. Muscle can’t change its very nature and turn itself into fat, or bone, or anything else for that matter. However, it can decrease in size (muscle waste) if it’s not used and perserved. And, in the event you lose muscle mass, your metabolism can slow down causing weight gain. Another issue is people, like football players and other young athletes, continue to eat how they ate when they were active. As they slow down, their eating should slow down as well. That’s why many once-fit football players are now fat ex-football players. They pack fat on top of their muscle simply because they don’t adjust their eating to fit their new activity (or non-activity) level. Answer: pFICTION. Muscle doesn’t turn to fat.

4. Muscle helps you burn fat.

Muscle is less efficient than fat. Muscle is like a Dodge Viper, and fat is more like a Toyota Prius. Another words, muscle burns through the gas (calories) faster than fat. 1 gram of fat gives you 9 calories of energy, but 1 gram of protein only gives you 4 calories. So, you can see how fat stores give you more “mileage” per say. Why this is important to understand is because we want to BLAST through the calories, we don’t want a fat efficient body. We want a gas guzzling muscle car body that burns gas like crazy. With that said, the more muscle you have, the more calories you burn – which is very helpful when you are trying to lose weight. Answer: pFACT. A muscular body burns more calories, even at rest.

#GetAfterIt! Ten-Four Good Buddy

As a ambassador for Reebok, I have to say, I’m proud that Reebok is encouraging people to “get after it” (that’s why you may see the hashtag #getafterit in many of my tweets.) It’s not enough to “just do it” we need to GET AFTER IT – and chase your goal like never before. “Get After It” has a sense of urgency, a sense of forward motion, a sense of of taking something all the way to the finish line. Get After it isn’t easy. It’s not just showing up – it’s being in it to win it. As a CrossFit partner, Reebok wants you to put your body to the test and train like a champ. If you are ready to get after it, burn fat and tone muscle with this intense BCx circuit! Give it a try and let me know how it goes!

TEN-FOUR BCx WORKOUT

10 rounds of the following 4 exercises for time with little to no rest. You can slow down, but try not to stop.

10 Jax

10 Burpees

10 Push-ups

10 Sit-ups

10 ROUNDS FOR TIME

Note: Track your time each time to track your improvement.

Try more BCx Workouts on our BCx Youtube or Join in our online BCx Boot Camp program at FitStudio.

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

WORK YOUR BUTT OFF: Hammy Over Miami Workout

When you’re over 40, your poor lower body requires quite a beating. Between the spankings I got as a kid and the countless times this clumsy girl has fallen flat on her rump, I’d say this butt is no stranger to a beating though, so it should be able to handle it! 🙂

Truth is though, 41 years has done a number on my toosh. My skin isn’t as tight as it used to be and it is difficult to shape and reshape that area for me. BUT (pun intended) it’s not impossible.

Did you hear me? I SAID, IT’S DIFFICULT BUT NOT IMPOSSIBLE.

Why Women Must Weight Train
Here is a photo of a woman who got butt implants. To me, this is a PERFECT example of what building muscle with a workout (like the one below) can do. It plumps up muscle tissue and gives the bottom shape. The new muscle smooths out the skin and reduces the appearance of cellulite. It even gives the skin a more youthful appearance. And although I’ll never walk around in a thong, a nice bottom and shapely legs improves your overall shape – plus it makes you feel healthy, fit and strong. You can have expensive surgery OR you can workout and get it for practically FREE!

Getting My Butt (and Mind) In Gear
It’s always easy to get discouraged but when you think of the alternative it’s easy to get ENCOURAGED. The fact is, if I don’t do anything I’ll look and feel much worse. If I don’t ever try, I’ll never know what I CAN do. If I don’t keep it up, I’ll never know what it would have been like to stick with it. No matter which way I look at it, NOT trying is simply not an option.

Workouts must be tough and regular. My diet must be tough and regular. I must throw motivation out the window and replace it with determination and discipline. Once that kicks in, and begin seeing results, I’ll pick up a new bit of motivation along the way.

I may not have a perfect body (and likely never will) but I can sure as heck do what I can to make the best with what I have – and so can you!

Hammy Over Miami Lower Body Workout by Steve Pfiester

Click on the links below to view instructional video at FitStudio by Sears. Complete the workout below with little to NO rest between exercises in each circuit. When working the GLUTES in the 2nd circuit, try to remain on one leg through each round for the best results (with little weight on the “resting” leg). 

LOWER BODY CIRCUIT (3 Rounds)

20 Overhead Walking Lunge
30 3-Position Squat
#1 10 Plea Squat (Wide stance)
#2 10 Regular Squat (feet shoulder width apart)
  #3 10 Sissy Squat (Feet close together)
15 Prone Hamstring Curl (Prone = laying face down)
15 Straight Leg Dead Lift (barbell or dumbbells)

(Complete 3 rounds/sets)

GLUTES (3 rounds/ 25 repetitions)

Perform Round 1 all on left food, then do right, and move to round 2, etc.
25 Repeater Knees (lunge position, repeatedly bringing back knee up)
25 Squat Abduction (Squat with alternating outer thigh lift)
25 Romanian Dead Lift (also called One-Leg Dead Lift)
25 Step Ups (use bench or plyo box)
25 Lunge Kicks

(3 rounds on each side, 6 rounds total)

Like what you see? Try our 4-Week BCx Boot Camp program at FitStudio!

Slimming Leg Workout: Less May Be More

Two isn’t always better than one. Sometimes less is best – and this is most certainly true with this workout. This workout, which was released at our club 3 weeks ago, as part of our Max Method Workouts available free to members, is an effective workout that slims your thighs, tones your legs and lifts your glutes.

The secret is in the number #1. Meaning, every exercise in this workout is done on one leg. Since single leg exercises require more balance and stability, it engages muscles that typically would not get the same workout when both legs are used at one time. Give it a try and let me know how you like it.

Try more Max Method Workouts and Gymboss Interval timers are available for free at Max Fitness in Vero Beach. Located behind Outback on US1. CLICK HERE for a free week pass.

Max Method’s Slimming Leg Workout

Warm Up

10 Minutes of Elliptical, Treadmill or Stepper

 Leg Workout

Using the Gymboss Interval Timer, set the timer for 40 seconds of work, followed by 20 seconds of rest. Do 3-4 sets each (of both left and right leg) exercise in the following order, with NO rest between sets and exercises. The strength portion of this workout should only take 20 minutes for 4 sets of each.

 • One-Leg Press Leg Press or Single Leg Squat
(Unse a orange, black or red Bodylastics band, anchored high, for assistance)  Max Fitness Members: Use #20 Plate-loaded machine or #23 selectorized machine or bands (in BCx boot camp room)

 • Walking Lunges
Use 10lb-20lbs dumbbells for women and 30-40lbs for men  

 • One-Leg Leg Extension
Max Fitness Members: Use #9 Hammer Strength Leg machine

 • One-Leg Dumbbell Straight Leg Dead Lifts
Max Fitness Members: Use Dumbbells or barbells 

 • Single Leg Curl        
Max Fitness Members: Use #10 or #11 Hammer Strength Machines

Cool Down Cardio

Do 10 minutes for a cool down or do 30-45 minutes cardio for fat burning. Doing cardio after your workout will help you burn primarily body fat.

TIP: Don’t forget to repair muscle by drinking a protein shake 30-45 minutes after your workout for the best results.

Real Women + Real Success = Real Motivation

There is nothing more motivating than seeing people just like yourself, reaching their goals. Why? Because when we see a super fit person, we think maybe they just have good genes. Or, maybe we think they have no life, with all the time in the world to pump iron and pose in the mirror. BUT, when we see someone who works full time, has kids and maintains a crazy schedule AND gets fit – now THAT’s impressive and motivating! We want REAL people with REAL results.

The 3 ladies in this article worked out at home. They didn’t have a trainer or a dietician. They didn’t have to spend a lot of money. They just had to keep showing up and doing their fitness homework as prescribed online – FREE. Sure, they probably never dreamed it would change their lives, but it did – and it can change your life too. Here are their stories.

Join BCx Online:
BCx Boot Camp – Full version
BCx Express – 30-Minute version

Learn more about our BCx Boot Camp program at www.DoBCx.com 

BCx Express Workout: Day 1 at the Max

I wanted to let you take a peak into our gym today and see what we do here in Vero Beach. Here is today’s BCx Express Workout at Max Fitness 30-Minute Workout designed to make the most of your time – a fast pace, fat-melting, body sculpting workout! As Steve says, “YUMMY!”

If you like this workout, Subscribe to our BCx Boot Camp workout blog to get more fresh new workouts!  Click on the FitStudio exercise link for video instruction for each exercise.

ROUND 1
3 Minutes of Roll-Over Get Ups*
3 Minutes of Plank

*Roll-Over Get Ups: Start flat on your back each time, arms overhead and knuckles touching the ground. Legs outstretched with heels touching the floor. Rollover and standup however you want, raise your hands overhead and start over. 

ROUND 2: 15-Minute Mission
15 Squat Presses with 25lb sandbag (or dumbbell)
15 Mountain Climbers
15 Sit Ups
15 Burpees
1/8 Run mile lap
Repeat as many times as you can do it in 15 minutes

ROUND 3:
150 Jump Rope / or 30 Double Unders
Pushups
Wall Ups 
Mountain Climbers
2 Times Through 

Do BCx Boot Camp Express at Max Fitness or online at Fitstudio!

One last mantra if you just said to yourself “I’ll try this tomorrow

CLICK HERE to register for BCx Express at the Max & start TODAY!

Fast Four Workout – It’s Fast and it’s Furious!

This is one Fast and Furious workout for sure!! Sprints make this workout 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 the post in the BCx Blog for added accountability. Train Hard!

4 Rounds for Time:
1/4 Mile Sprint
Squat press (Thrusters)
CLICK HERE to see the entire post with training notes and subscribe to get more free workouts!
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