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Full-Body Scardio Workout

Strength + Cardio = Scardio!

fullbody workoutWhy do your cardio and strength separately, when you can do them together and burn MORE calories and get FASTER results?! Full body conditioning workouts not only sculpt your body, burn fat and tone muscle but they get you in the best shape – AND they save time!

There are 2 ways to do this workout. For more cardio, do both the upper body and lower body back-to-back and then repeat the both circuits 3 times. For more strength, do each circuit separately, doing upper body for 3 rounds, then doing lower body for 3 rounds (how it’s written below). Either one will burn a ton of calories and tone! Try them both and tell me which one you prefer! ūüôā

TIP: Click on the links to see video instruction.

SET YOUR TIMER: 60 seconds cardio, 30 seconds strength
I use the Gymboss Interval Timer, which lets you set up various training intervals!

60s JUMP ROPE
30s PULL UPS or PULL DOWNS
30s SHOULDER PRESS
30s BICEP CURLS
30s PUSH UPS
X 3 (no rest until all 3 rounds are done)

60s MOUNTAIN CLIMBERS
30s FORWARD LUNGE LEFT (with or without weight)
30s FORWARD LUNGE RIGHT (with or without weight)
30s HAMSTRING CURL (bands, machine or ball)
30s SQUATS (with or without weight)
X 3  (no rest until all 3 rounds are done)

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The Fanny Firmer Workout

Fanny firmerStart this intense glute and leg circuit with the left leg planted, right leg moving. Take NOOOOO REST until you do both legs. Work through the burn – it will pay off big-time!!

16 Step Back Lunges
16 Lunge Kicks
16 Repeater Knees
16 Stomps
16 Jumping In & Out Squats

REPEAT with right leg planted and left leg moving. Again, NO REST until the entire circuit is complete. Rest for 1-2 minutes between rounds. Repeat 3 times. Add to cardio (Circuit + 10 min cardio X 3).

This segment is part of this month’s kickboxing routine led by¬†Steve Pfiester¬†at Max Fitness Club, held on Mondays & Wednesdays at 5:30pm.

Get a FREE WEEK PASS and do this workout at the Max!

Bikini Leg & Back Workout

steve and bonnie pfiesterHere’s one of the leg and back workouts for our Bikini Boot Campers. BCx Bikini Boot Camp is a program we are running for bikini competitors and women just wanting to look fit on the beach. The girls are getting insane results!

For example, Ashley dropped from 23.9% body fat to 16.9% body fat by increasing muscle and decreasing fat in just 4 weeks. Lauren lost 15lbs in 4 weeks without losing one pound of muscle!! SO many success stories! The program incorporates diet, weights, classes and cardio homework. Some of them are competing and some are just going through the training and diet to get in the best shape they can.

Here is a pic of just a few of our girls. We have about 40 in Bikini Boot Camp and 15-20 competing. Congrats girls! You guys are totally rocking!

bikini training

Our bikini boot campers do 3 group workouts a week, plus are given extra cardio and weights homework to do on their own. Here’s a taste of one of our “homework” assignments.¬†(Learn more about our programs at Max Fitness.)

Hamstrings:

hamstring curl NOTE: Click on the exercise to watch video instructions

Prone Hamstring Curl
SETS:                         5
REPS:                         20,18,15,12,10
RESISTANCE:            35,45,50,55,60
REST:                        30-45 seconds max rest time.

Try to keep resistance high but it is more important to¬†hit the rep range goal.¬† Every set alternate feet position from wide¬†(8‚ÄĚapart) to close (touching)

Alternating Standing Hamstring Curl
SETS:                         5
REPS:                         15
RESISTANCE:            20 (Increase each set as possible)
REST:                        20-30 seconds max rest time.

Keep upper supporting leg (femur) against the pad. Complete 5 sets on both legs.  No rest when switching left and right.

Quadriceps:

Leg Press
SETS:                         5
REPS:                         25,20,15,15,15
RESISTANCE:            2plates, 3plates, 4plates, 5plates, 6plates
REST:                        45-60 seconds max rest time  maintain shoulder width foot position.

Keep seat back in the lowest position to allow for increased ROM. Push with your heals with no pauses, (continuous motion). Try to keep resistance high but it is more important to
hit the rep range goal.

dumbbell walking lungeHeavy Walking Lunges
SETS:                         3
REPS:                         20 (40 total-20 each leg)
RESISTANCE:            15, 20, 25 (2 dumbbells each hand)
REST:                        45-60 seconds max rest time  weight the front foot.

No pause, use continuos motion. Grip strength may become an issue.  Short steps with depth, almost touching the back knee to the ground.

Leg Extension
SETS:                         5
REPS:                         25,20,15,15,15
RESISTANCE:            40,45,50,60,60
REST:                        45-60 seconds max rest time change leg position randomly across all five sets.

Make sure to get full ROM by allowing your legs to go all the way down and all the way up.  NO PAUSING (use continuous motion)

BACK

Wide Grip Pull Down  

SETS:                         5
REPS:                         15
RESISTANCE:            50,60,70,?,?
REST:                        45 seconds max rest time, superset each set with 10 push ups.

Remember when pulling down to imagine pushing DOWN with your elbows instead of pulling down with your hands.  Stay extended through your thorax (bow your chest up) towards the bottom end of the range as you try to touch your clavicle (collar bone) with the bar.

Close Grip Pull Down  

SETS:                         5
REPS:                         15
RESISTANCE:            50,60,70,?,?
REST:                        45 seconds max rest time, superset each set with 20 (each side) bicycle crunches.

Remember when pulling down to imagine pushing DOWN with your elbows instead of pulling down with your hands.  Stay extended through your thorax (bow your chest up) towards the bottom end of the range as you try to touch your chest with the close grip handles keeping your elbows in close. Remember to keep your elbows out wide and rotate your body to touch your elbow to your knee (instead of pointing your elbows forward to reach your knee). Focus on rotation through the waist.

bicycle crunches

Seated wide Grip Row  

SETS:                         4
REPS:                         15
RESISTANCE:            50,60,70,?,?
REST:                        45 seconds max rest time, superset each set with 20 side plank pulses .

Remember when pulling back low into your waist try to imagine pushing BACK with your elbows instead of pulling BACK with your hands.  Stay extended through your thorax (bow your chest up) towards the end of the range as you try to touch your navel with the bar (USE LONG PULL DOWN BAR AND GRIP ON THE OUTSIDE ANGLE.

Leg Workout Graphic:

BIKINI LEG WORKOUT

Lunge-Hour Workout

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

Reebok CrossFit GearNothing sculpts the glutes, inner and out thigh, and legs like lunges. Here is a killer lung workout you can do anywhere. NOTE TO LADIES: If you are sick of workout shorts riding up on leg day, these CrossFit Shorts totally rock. they have built-in undies (so no accidental flashing of pink parts, lol) and, while the fit flat and snug around the waist, they are loose around the thigh – and the stretch fabric lets you kick, squat and lunge without binding up or pulling. Plus, they don’t look like those running shorts that are so baggy they look like diapers. These shorts are all the same comfort, but much more flattering. ūüôā

LUNGE-HOUR WORKOUT

Reebok

30 WALKING LUNGES
30 Seconds Rest

15 Static Lunges (right leg forward)
15 Lunge Kick (right)
15 Diagonal Lunge (45ňô, right leg)
15 Stomps (right)
30 Seconds Rest

30 WALKING LUNGES
30 Seconds Rest

15 Static Lunges (left leg forward)
15 Lunge Kick (left)
15 Diagonal Lunge (45ňô, right left)
15 Stomps (left)

30 WALKING LUNGES
30 Seconds Rest

REPEAT 3 TIMES

My newest Reebok CrossFit Gear:

CrossFit Perform Tank (what I am wearing today!)

Reebok CrossFit Tank

CrossFit Shore Training Shorts¬†(the shorts I’m wearing in the above pic)

Reebok CrossFit Clothes

CrossFit Intensity Shorts (LOVE THESE!!)

Reebok CrossFit Clothes

CrossFit Endurance Training Jaquard Hoodie (AWESOME FIT!)

Screen Shot 2014-03-13 at 10.30.06 AM

CrossFit Skinny Strap Bra (super cool design!)

Reebok CrossFit Sportsbra Reebok CrossFit Sportsbra

 

Butt & Delt Live X Power Blitz

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.

butt and shoulder workout

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!! ūüôā

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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LiveX Blitz: Tone Your Thighs, Glutes, Hamstrings & Core

Work your thighs, butt, hamstrings and core in this killer lower body blitz with Steve Pfiester!

This is one of the segments from last week’s Lower Body Blitz on LiveXFit at LiveExercise.com. LiveXFit mixes it up, using various equipment – from gallons of water to free weights and kettlebells. No matter what tools you have, you can get a great workout on LiveXFit!

The Workout:
10 Clean & Squats
10 Straight Leg Deadlifts
10 Stomps (Left)
10 Stomps (Right)
Repeat 3 – 5 Times with little to no rest between exercises and rounds.

Add it to your workout, or just do it alone. Try more LiveXFit workouts for 14 days FREE!

 

Leg & Butt Toning Circuit

Leg and Butt Circuit

You can do this workout with no weight, or with weight. Our boot campers did this workout with sandbags, but it would be great with dumbbells, kettlebells or a weighted bar.

INSTRUCTIONS: Take as little rest as possible (no rest is best for fat burning and toning). Go as deep as you can go on your squats and lunges – the deeper you go, the more inner thigh and glute action you will get, especially on the squats. If you can’t go deep with weight, then lighten your weight or use no weight at all. Use a mirror to watch how low you actually go. If you don’t have knee issues, try to get the same depth as the guy in the photo below – and feel the difference!!

proper squat

LEG & BUTT CIRCUIT
3-Position Squat
 Р10 Close Stance Squat
 Р10 regular stance
 Р10 Wide stance
60-Second Walking Lunges
60-Second Wall Sits

Repeat circuit with no rest for 3 rounds.

TRAINING TIPS: Notice his hips are BELOW parallel. If you want some serious buns, the deeper you go the better, as long as your knees don’t hurt and your form isn’t compromised. As soon as you feel that your back is bending, or your butt is tucking under (which we call “winking”), you know you’ve gone too deep, or you have range of motion limitations due to weak or tight muscles. The more you practice deep squats, the better your range of motion will be, simply from loosening up your hips, and getting more flexible and strong. ūüôā

1 Workout, 3 Exercises, 5 Rounds, 100% Awesome!

lower body blitzThis was one of the segments we did on LiveXFit at¬†LiveExercise last week. It doesn’t require a lot of resistance to really get great results either! Here’s the scoop…

Goal: Sculpt the glutes, legs, core and shoulders. The burpees continue to keep the legs warm, while getting the heart rate up and burning more calories.

Tools: You can use a band, pipe, bar, broomstick or whatever you want! I used a bodylastics band and Steve used a broom. At the gym, I use an olympic bar, but you can even use dumbbells (however I prefer using bars or bands to keep the body connected).

The Lower Body Blitz:

  • 10 OVERHEAD SQUATS
  • 10 OVERHEAD STEPBACK LUNGES
  • 10¬†BURPEES

REPEAT 5 ROUNDS
РOR add 3 round to your existing weight routine. 

How-To

Overhead Squat:
Notice arms stay overhead (they don’t drop down in front of the face or body). Go as low as you can go while maintaining a straight back. Push with heels and keep arms locked out overhead during entire movement.

overhead squat  Screen Shot 2013-11-13 at 9.21.34 AM 

Overhead Stepback Lunges:

overhead lunge Screen Shot 2013-11-13 at 9.23.15 AM

If you like this workout, or the sample workout they offer on the site, sign up for a free 2 week trial! they have thousands of different shows to choose from for super cheap if you decide you like it!

At Home Leg and Butt Workout

bonnie pfiesterI was stuck working at home all day yesterday in front of a computer for 10 hours straight. When I finally got done for the day, it was after 5:00pm and, although I was dressed and ready for the gym, I really just wanted to get my workout done at home.

So, I dug through some of my workouts and pulled out a couple of circuits I could do on my living room floor ¬†that required no equipment. This was the workout I did – and I’ll be honest. It KILLED ME! I took no rest at all except a quick rest to get water between the 2 circuits. Give it a try and let me know how you like it! Oh, and get a towel because by round 2 I was already dripping!!

The Bomb: Lower Body Circuit 

20 Alternating Forward Lunges
20 Squats
10 Burpees
1-Minute Jump Rope
20 Alternating Step Back Lung
20 Jax
10 Burpees
1-Minute Wall-Sits (sit against the wall with legs at a 90 degree angle)

REPEAT 3 TIMES
Record your time at the end of the third round!

Matching Video:

Butt Workout 

RIGHT
20 Squats
20 Right Lunges
20 Right Stomps
20 Right Leg Cook Hip Lifts
LEFT
20 Squats
20 Left Lunges
20 Left Stomps
20 Left Leg Cook Hip Lifts

REPEAT 2 TIMES (4 total)

Matching Graphic:

Leg & Butt Workout

Drop-It-Like-It’s-Hot Butt Workout

buttHere is one of my favorite butt circuits! Give it a try and let me know what you think! Want to add even more punch? Do a heavy lift for thrusters and take things up a few notches. Either way, you will DEFINITELY feel this in your bottom!! AND, if you do it 1-2 weeks, you will surely see (and feel) a difference too!

10 Thrusters
10 Cursties (Left Leg)
10 Knee Repeaters (Left Leg)
10 Stomps (Left Leg)

Follow along with me in the video and then repeat 2 more times!

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My Pink & Yellow Outfit:

Reebok RealFlex Shoes
Reebok CrossFit Board Shorts
DA Active Top
Target Pink Tall Socks

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