Blog Archives

30-Minute Full Body Workout

30-min workoutTools Needed:
Dumbbells or Barbell
Kettlebell or Dumbbell
Resistant Band (I use Bodylastics)

Directions:
This workout has 4 couplets. Do each exercise for 40 seconds, then rest for 20 seconds. I use the GymBoss Interval Timer for my workouts. Do each couplet 3 times through before moving to the next couplet. You can rest 60 seconds between couplets.  If you stick to the interval times, you can do the whole workout under 30 minutes.

Click on the exercise to see video instruction. Remember! No REST besides what your interval times gives you and the 60 second break between couplets! Get ready to SWEAT!

Box Jumps 
Thrusters

Jump Rope
Assisted Pull Up (or pull downs)

Diagonal Knee to Elbow
Bicycle Crunch

Kettlebell Swing
Step-back dumbbell lunge

This workout is part of  LiveXFit show, Episode 21, on liveexercise.com, available on Roku and Samsung TV.

 

Advertisements

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!! 🙂

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!

GET 14 DAYS FREE & workout with me today!

Post-Christmas Calorie Eraser

DW post christmas workout

If you ate like I did on Christmas, you may be in need for a really good calorie-scorcher like this one. Do it for as many rounds as you want (depending on just how many calories you want to erase! ha!). Then, when you are done, do a few for me!!! 🙂

Post Christmas Calorie Eraser

100 Meter Sprint
30 Double Unders
25 Burpees
400 Meter Run
30 Box Jumps

(repeat 3-5 times)

FUNctional Workout

20130723_182423

Tools: Kettlebell, barbell, battle ropes & wall ball.

Warm Up: 1 Mile Run

Calisthenics:
20 seconds of intense exercise, followed by 40 seconds of moderate exercise.

:20 Football Stomps
:40 Push Ups
:20 Tuck Jumps
:40 Mountain Climbers
:60 rest
X 3

Functional Training Workout
30 seconds of each exercise

battle-ropes:30 Kettlebell Swings
:30 Wall Ball Burpee

:30 second rest

:30 Rope Slams
:30 Push Presses

:30 second rest

:30 Box Jumps
:30 Shuffle Touch

60 seconds rest
X 5

Explore fun fitness tools like the sling trainerbattle ropes & sand bags, and take your training up a notch.

Exercise of the Week:

20 Creative Exercises to Add to Your Fitness Library

bord at the gymWorkouts can get really boring – if you LET them (key word: LET). Of course, for many of you, how boring your workouts are greatly depends on how creative your trainer or instructor is. As a boot camp trainer, it’s my job to research new ideas, workouts, games, exercises and tools to make our program the best program possible – all while keeping workouts fresh and fun. Many times that requires a little creativity – especially if you are limited on equipment or space.

Build Fitness ToolsSteve and I love to think up new ways to work muscles using untraditional methods. We also love shopping at Lowe’s in search of new tools to make for our boot camp (like the sandbags & battle sticks we made this weekend). Why? It’s not because there is a shortage of effective traditional exercises or equipment, but because we know not everyone has access to a gym or can afford a $4,000 piece of equipment for each body part. With that in mind, we try to develop ways for you to enhance workouts at home, in the gym, or while on the road, so you can have more variety to choose from without having to invest in a ton of equipment.

Whether you work your self out, or you are a trainer looking for some fresh material, here are 20 untraditional exercises to try out!

Untraditional Exercises for Functional Training

Click on the exercise to view video instruction for each exercise.

geronimoBodyweight Exercises using Minimal Tools

1. Geronimo (Hamstrings Exercise Using a Wall)
2. Surfers (Cardio and Lower Body using just Body Weight)
3. Wall-ups (Cardio and Upper Body using a Wall)
4. Roll Up (Cardio & Lower Body using Bands)
5. Repell Squat (Cardio & Lower Body using Bands)
6. Hop Over (Full Body Toning & Cardio using a Step)

Partner Exercises

partner exercises7. Partner Wall Squat Press And Decline Push-up
8. Partner Dips And Wall Sit
9. Seated Partner Torso Rotation
10. Partner Medicine Ball Situp Catch

Balance Exercises

11. Swiss Ball Kneeling Shoulder Press (Balance Ball)
12. Swiss Ball Kneeling Lateral Raise (Balance Ball)
13. Swiss Ball Kneeling Biceps Curl (Balance Ball)
14. Stabilizer Push-up (Medicine Ball)
15. Bosu Push-up (Bosu Ball)
16. Bosu Jump Squat (Bosu Ball)Skateboard Lunge

Treadmill Exercises

17. Skateboard Lunge
18. Reverse Mountain Climber
19. Hand Walking Side Plank
20. Ski Squats
21. Ab Wheel Walk

Ab Exercisestake it or leave it abdominal crunch

22. Take It Or Leave It Abdominal Crunch
23. Snow Angel
24. Barbell Rollout
25. Swiss Ball X-up

Sample Wall-Up Workout

Here is an example of how we use untraditional exericses, like wall-ups, in our workouts with our clients:

Subscribe to BCx Boot Camp and PFITtv for more workout ideas, fitness tips and more! 

 

 

%d bloggers like this: