The Backyard Workout

No gym? No problem! Here’s a workout that will get your heart pounding and fat burning – all done in Steve’s very own back yard! Brought to you by Activist Eyewear.

If wearing sunglasses are uncomfortable or give you headaches, try Activist Eyewear. Their Split-Fit technology (see picture at the bottom of this page) relieves pressure most standard glasses put behind the ear.

Learn More About Activist Eyewear at www.ActivistEyewear.com.

Watch the video or reference the written workout below.Notice the Activist Eyewear Sunglasses stayed on during mountain climbers, push ups, burpees and sprints! Oh yeah!

FIRST CIRCUIT:
Sprint
5 Burpees
Sprint
5 Bicycle Crunches
Sprint
5 Push Ups
Sprint
5 4-Count Mountain Climbers
Repeat First Set

Rest 2 Minutes

2ND CIRCUIT
Sprint
5 Burpees
5 Bicycle Crunches
5 Push Ups
5 4-Count Mountain Climbers
Repeat 2nd Set

Repeat the entire workout 3-5 times (each segment will take about 4-5 minutes)

Activist Eyewear Glasses

Activist Eyewear is perfect for the outdoor exercise and activity enthusiast! 

Steve Pfiester is wearing the Summit by Activist Eyewear in this workout video. They come in 3 different colors .

CLICK HERE to see all their styles and colors. 

Awesome packaging, 2-year warrantee, quality materials, light-weight and super comfy!

Their Split-Fit technology is what makes them stay put, and stay comfortable!

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How to do this compound workout: This workout uses several different exercises combined together in one fluid (compound) movement. NOTE: Click on the exercises to watch video demonstration of each movement.

Tools: Dumbbell or Kettlebell

Before you pick up your weight, do 5 burpees. Grab the dumbbell and get ready to work! The compound movement starts with a clean (bringing the dumbbell from the floor to the shoulder), then with the weight on the shoulder go down into a squat, return to stand and go right into a 1-arm shoulder press (keeping the dumbbell overhead), then immediately to an overhead step-back lunge (with dumbbell still overhead with active shoulder), return to stand, bring dumbbell down and back to the ground to begin the whole sequence again for the 2nd rep. After 10 full reps are complete, stay standing on that last round and pump out 15 1-Arm shoulder presses. Feeeel the burrrrn!! 🙂

This is what it looks like on paper…

RIGHT ARM:
5 Burpees
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press

LEFT ARM:
5 Burpees
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press

3 ROUNDS
(6 total rounds, 3 on each side)

WORKOUT WITH ME!

This is just ONE segment of our show yesterday on LiveXFit on LiveExercise.com. Here’s a sample of a full show (watch me DIE!). Get a brand new show weekly on LiveExercise, available online, on Roku and on SamsungTV!

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Prime Bodyweight Workout

No weights? No problem. This insane workout only uses your own body weight to train your entire body and burn a ton of calories in one short sweatfest. The whole idea is to do this workout as quickly as you can. This means, take as little rest as possible throughout the entire workout. Time yourself for added accountability or race a friend.

Click on the exercise to view video demonstration:

• Squat Thrust
• Push-up
• T-plank (left & right)
• Squat Thrust
• Tuck Jumps

6 Total Rounds:

• 1 x = 1 rep each
• 2 x = 2 reps each
• 3 x = 3 reps each
• 4 x = 5 reps each
• 5 x = 7 reps each
• 11 x = 11 reps each

 

The Joker Workout: It’s All in the Cards

Grab a deck of cards and get ready for an awesome workout! Whether it’s just you and a workout buddy or a class – playing with a deck of cards is a great way to work up a sweat.

Workout Description: Shuffle the deck and split the deck in half. If you are working out with a group, split the group in 2 teams, Team A & Team B (or just split the cards between workout partners, Partner A & Partner B). A draws first and completes the appropriate exercise based on the card type. While A rests, B draws a card. Continue until you run out of cards.

Turn it into a game. Each Team/Partner gets their equal set of cards and begins drawing cards at the same time. The person to run out of cards first, wins. Loser gets 25 penalty burpees.

Reps:

• Number cards represent reps, 1 (Ace) -10 repetitions
• Face Cards Represent 15 repetitions
• Joker Card represents REST for the team pulling the card, & 15 Burpees for the OPPOSING Team

Exercises (click on link to view exercise)

• Diamonds: Tuck Jumps
• Hearts: Mountain Climbers
• Clubs: Sit Ups
• Spades: Burpees

Here are a few pics of our class doing this workout…

     

 

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

Flabby Arm Fighting Upper Body Workout

Get Your Upper Body Sweat-Fest on with Alex!

This week’s Designer Whey workout is dedicated to country music singer, and song-writer, Alex Cartwright. Alex requested a new upper body cardio routine, as opposed to weight lifting routines. As Alex said, the upper body tends to get left out – especially for those who don’t have a lot of equipment to work with. Why? Because it’s challenging to work your upper body without weights – challenging, but not impossible. You just have to be more creative. That’s where I come in!

♪♬♪♫ Well Alex, (said in my best twangy voice possible) I whipped up a nice batch of southern-fried bodyweight exercises for ya that will make you hotter than a goat’s butt in a pepper patch – designed to tone up those guitar-strumming Crazy Arms, get your Achy Breaky Heart rate up , and make your fat burn like a Ring of Fire! Jump Right In and get this Done!  When you’re finished you’ll be happier than a tornado in a trailer park and purty as a spotted horse in a daisy pasture! So, pull out those sleeveless tops and do this workout often so you can Get Your Shine On every time you hit that stage!  ♪♬♪♫ (sorry, I’m a southern girl myself and I couldn’t resist!)

Tools: All you need is a sturdy wall or door, jump rope, pull-up bar or bands for pulldowns. (I do assisted pull ups using one black Bodylastics band looped over attached to one handle for my right foot. Click here to see various modifications for pull ups)

Upper Body Strength & Cardio Workout

Click on the links to see video demonstration of each exercise.

• 100 Jumping Jacks
• 10 Burpees
• 15 Push-up
• 20 Tricep Dips
• 100 Jump Rope
• 10 Pull-ups (or pull downs)
• 15 Wall-Ups
• 20 Sit-ups
• 100-Second Plank (1 min, 40 sec)

Repeat 3 Rounds

It took me 8 minutes & 40 seconds to go through one round, so if you can do the whole workout in about 30 minutes you are rocking! Beginners should get it done in 40-45 minutes. 

Do ALEX twice a week, as your upper body workout in your full body toning routine.

SAMPLE WORKOUT SCHEDULE:
Monday: ALEX Upper Body
Tuesday: Lower Body
Wednesday: Cardio & Abs
Thursday: ALEX Upper Body
Friday: Lower Body
Weekends: Off or more cardio 🙂

Training Tip: Give your body at least 24 hours rest before working the same body part – and 48 hours rest when doing intense weight training. 

To learn more about Alex Cartwright and the Back Roads visit:

http://www.alexcartwright.com
http://www.reverbnation.com/alexcartwright
http://www.youtube.com/user/AlexCartwrig…
http://twitter.com/#!/betwitching

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