Blog Archives

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!!

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.

 

High Reps, Low Weight vs. Low Reps, High Weight

Is it better to do low reps and high resistance or high reps and lower resistance? This is one of the most popular questions floating around fitness industry today. Although an athlete’s exercise program might be very different from a body-sculpting program, there is one thing they should both have in common: their workouts should be challenging.

A challenging exercise program means fatiguing the muscles. How you do that is up to you and your goals. Different resistance and repetition combinations both can result in improvements as long as the muscle is completely fatigued, which means the last few repetitions should be difficult to complete. You can do this by doing 10 sets of 8 or 4 sets of 20 – either way you’re doing 80 reps. As long as you are completely fatigued when you are done, you’re going to get a great workout and arguing over who got the best workout is just splitting hairs.  Read the rest of this entry

Women & Weights: What Women Need to Know

“ABSOLUTELY DO NOT WANT BIGGER ARMS. AT ALL. WHICH SHOULD I NOT DO? PUSHUPS? PULL UPS? ALL OF THEM? ABSOLUTEY POSITIVELY NO BIG ARMS FOR ME”. Lisa, FitStudio.com fitness community member.

Lisa is not alone. Although I have a lot of readers that LOVE weights, I have a lot more readers who are scared to death of them. Whether they are scared of “bulking up” or they just don’t know how to lift weights, women and weight training often mix like oil and water.

I’ve never met one woman who said they want to “bulk up”. Unfortunately, all it takes is to see one beef cake chick in the gym to make every one afraid of touching a free weight. Most jacked up women do a LOT more than just lift weights. Their weight routine is just a small part of it. Between steroids, mega-dozes of protein, supplements and an extreme diet, they are purposely living their entire life to get the physique you hate.

I Want to Play with Man Toys Most women gravitate to the inner/outer thigh machine and ab machine, and avoid chest and back machines. I’ve got news for you ladies! Weight machines, dumbbells and barbells are not man toys, they are unisex (stop, breath, and take it all in) …aaaand they don’t make you a body builder (another pause to absorb the shock of this news). Seriously, if you are avoiding weight training, then you are avoiding increasing your metabolism, burning more calories, toning your body, strengthening your bones, building your self-confidence, and preventing injury.

Weights are not “strong enough for a woman and made for a man”, they are made for hu-mans – women and men alike.  It is very unlikely your body will bulk up – your body will firm up and regain a youthful shape. In addition, 5lbs of muscle is much smaller than 5 pounds of fat, so even if you weigh the same amount but you lift weights, you’ll appear smaller.

Pink Weights vs. Real WeightsPink weights were invented by women who were scared to bulk up. Not really, but it sounds good! I mean, have you EVER seen a girl with a smokin’ hot physique who used pink weights? Ha! Honestly, if you are working out with anything less than 5lbs you might as well throw them away in my opinion. Most women should be using 8, 10, 12 & 15 pound weights for almost everything. The only thing I use 5lb weights for is lateral raises for the shoulders. Other than that I hardly touch anything under 15 pounds. You’d be amazed with how different your body would feel if you increased all your weights.

Sculpting the Body You Want The combination of reps and sets determines what type of muscle you’re shaping. If you want more muscle mass, you lift super heavy for few reps with large breaks of rest in between sets. If you want lean tone muscles, you go lighter (lighter – not LIGHT!) but heavy as you can, for 12-15 reps for upper body and 18-20 reps for legs with very little rest between sets. A workout, like the workout Lisa was talking about, is designed to tone your body, not bulk you up. Bodyweight exercises are awesome conditioning exercises that will get your heart rate up, as well as tighten your entire body. We’ve put thousands of ladies through our BCx program in Vero Beach and these women lift heavy and train hard – and not one of them gets bulky. They lose body fat and they get in the shape of their life.

Skinny or Fit? Some women are so obsessed with being skinny, all they want to do is cardio and diet – which can leave you “skinny fat”. However, a combination of weight training and cardio will get you fit and skinny – the best of both worlds. Also, realize muscle burns more calories that fat, so the more lean muscle you have, the more calories you burn through out the day. This means you’ll either lose fat more quickly if you are dieting or it means you can eat a little more without gaining weight if you are in maintenance – and I’m ALL about being able to do either one of those!!

Push Ups & Pull Ups are For Girls Too If you thought pull ups and push ups were for guys only – boy are you wrong. These exercises are actually primo for women! They do everything that women want. Push Ups not only sculpt the arms and chest, but they tighten and tone our core (abdominal, obliques and low back).  Don’t believe me? Do as many man style push ups as you can, then drop to your knees and do as many as you can until you can’t push even one last one out. Then tell me how your abs feel the next 2 days. If you aren’t doing push ups, you are totally missing out!

And then there are pull ups. I’ll be the first to admit I hate pull ups. They are hard, they are almost impossible, but there is NOTHING that works my back and arms like pull ups. If you are like me, you probably can’t even do one pull up – but you could do an assisted pull up for sure!! Although pull-downs are a fair replacement for pull ups for those of you who don’t have a pull up bar, assisted pull ups for women are amazing. Loop a Black or Orange Bodylastics band around the pull up bar and place your foot in the handle, pointing your toe downward so it doesn’t slip off. Straighten your legs out and begin your pull ups. The band will assist you where you need it most (at the bottom) to help spring you back up. Shoot for 10-15 reps for 3-4 sets. You can also change hand positions – wide overhand grip works the top of the V in our back (bra strap area), closer overhand grip works mid back and underhand grip works more biceps.

Train Like a Football Player, Don’t Eat like One You truly are what you eat.  Steve used to say “If you train like a football player and eat like a ballerina, you’ll look like a ballerina. If you train like a ballerina but eat like a football player, you’ll look like a football player.” This is a bit extreme, but true. If you have “bulked up” in the past, that is because you were probably eating too many calories. If you are heavy, you likely have a lot of muscle mass under the fat. In order to feel smaller, you need to make sure you are losing body fat while toning muscle. Many women who weight train, add protein shakes (adding extra calories) without pulling calories from other foods. So, it’s not that weight training bulked them up, eating more bulked them up. So be careful how you eat too. 🙂

UPPER BODY WORKOUTS:

Get rid of those flabby arms & tighten that bod!

Quickie Upper Body Workout

Get more workouts at http://www.DoBCx.com or http://www.youtube.com/DoBCx 

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!
Are you subscribed to my blog?  Don’t leave without subscribing, liking, following & sharing!

%d bloggers like this: