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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!!! ūüôā

Post Christmas Calorie Eraser

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

(repeat 3-5 times)

5 Surprising Fitness Tools You May Already Have

You don’t have to have expensive weight equipment to workout. There are many household items you can use for added resistance in a home workout routine. Here are 5 household items that can enhance your fitness program.

1. A Gallon of Water

Workout with waterOne gallon of water weighs 8.33lbs. Pick up 2 gallons and you instantly have a set of eight-pound dumbbells. Exercising with two gallons of water not only adds 16lbs to your workout routine, but it also challenges your balance as the weight of the water shifts around with each you movement. Since you can pick up a gallon of water anywhere, getting familiar with working with water gallons can give you more options when on the road or away from the gym.

2. Stair Step

Athletes have used stair steps for cardio and conditioning training for years. Running stadium steps proved to tone the legs and glutes, burn a ton of calories and challenge the heart and lunges like no other exercise. Even if you don’t have a few flights of stairs available, you can do a lot with just a single step. Performing a¬†Step up lunge¬†on one leg, for 15-20 repetitions each, is great for toning the glutes and thighs.Box jumps¬†can be performed on a stair step to increase power production, as well as READ MORE

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

10 Ways to Transform Household Items in to Fitness Equipment

So you want to workout but you don’t have dumbbells, barbells, a treadmill, and all that jazz? Well, you’re in luck! While those are great tools to start collecting, you can still have an awesome workout with a few common household items.

10 Household Items You Can Use in Your Home Gym

water jug workout1. Two 1-gallon jugs of water (8.33lbs each) can replace dumbbells. Fill it with sand and it will be closer to 13lbs each. CLICK HERE for ways to use your homemade dumbbells.

2. A heavy book, brick or paver can be used for plate crunches to work your abs.

3. A broomstick or the handle of a broken rake can be used for balance and improving form for exercises like an overhead squats.

Water Jugs4. Plastic containers for detergent or chlorine can be filled with sand for heavy carries to make even a simple walk more challenging.

5. Large box of powdered detergent (weighs 28.9lbs) can be used in place of sandbags for thrusters, push presses and squats.

6. A pillow, basket ball, or even a cantaloupe or pumpkin (yes, we actually have used pumpkins in boot camp!! ) can be used for exercises like a ball pass or take it or leave it exercise.

Box jump7. Bottles of water can be great small hand weights Instead of dumbbells. Use them during cardiovascular workouts, like shadow boxing, to increase power and speed in your punches Рand really challenge those shoulder muscles.

8. Stair step or picnic bench can be used for working your lower body. Even if you have only one step (or bench seat), you can do box jumps or multiple step ups on one leg at a time to really tax your glutes and legs.

tractor tire flip9. A pair of hand towels or paper plates can be used on a smooth surface to challenge your core in various exercises show here by Kettlebell Bombshell.

10. Use an old tire or tractor tire for all kinds of stuff. Use a car tire as a soft obstacle to jump in and out of, or use a big tractor tire to flip or put a sledgehammer to! CLICK HERE for a bunch of tractor tire workouts.

6 Creative Home Workouts for Your Family

#1 Musical Chairs Family Workout

Musical Chairs WorkoutWe like to create fun fitness games in our boot camp program to make intense workouts more fun. Here is an example of musical chairs. We made a big circle with cones, putting the chairs in the middle. As you will see in the video below, we sang various silly songs (instead of playing music) and Steve blew his whistle to tell everyone to stop and grab a chair. The people who were chairless, grabbed a kettlebell for kettlebell swings or a sandbag for thrusters (squat/press).

You don’t have to use traditional fitness tools either. You can use some of the above items or you could have them do anything you want, like push-ups, sit-ups, burpees and jumping jacks. Add more fitness variety by changing exercises for the “losers” each time you change songs and take away a chair. If you have a small group, you can do several games to create a good workout for your family.

#2 Mountain Man Workouts

Steve and his buddy Brian made an obstacle course out of objects Brian had around his house in the mountains. With a little creativity, you can create a workout anywhere you go!

#3  Grueling Milk Jug Get Ups

Use a gallon of water instead of a kettlebell.

#4 4-Minute Abs

Use a gallon of water or a basketball.

#5 Backyard Workout

This workout was created to prepare our mudrunners out there. It uses a rope, cinderblocks & something to hang from

#6 Upper Body Outdoor Workout

Turn rocks into dumbbells!

If you liked these ideas, subscribe to BCx Boot Camp for more fun workouts and training tips. Click Here to learn more about BCx and how to become a BCx trainer or affiliate gym!

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! 

 

 

20 Hamstring Exercise You Can Do at Home

15 Hamstring ExercisesIf you workout at home, I bet your list of hamstring exercises is pretty short. You aren’t alone. The hamstrings are a little hard to work without big fancy gym equipment. In my own personal workout, I rely heavily on our Prone Hamstring Curl Machine, Hammer Strength Seated Hamstring Machine and Hammer Strength Standing Hamstring machine – so what would I do if I didn’t have access to these awesome machines? Plenty!

15 Hamstring Exercises

Here are some hamstring exercises that require little to no equipment so your hamstrings don’t get left out of your home workout routine. Choose 3-5 exercises per workout. Do 3-4 sets of 18-20 reps (25 reps for exercises with no resistance).

  1. 15 Hamstring Exercises for HomeDumbbell Stiff-legged Deadlift
  2. Barbell Deadlift
  3. Romanian Barbell Deadlift
  4. Dumbbell Single-leg Deadlift
  5. Prone Hamstring Curls With Bands
  6. Cable Hamstring Curl
  7. Geronimo
  8. Bridge
  9. Bridge With Leg Lift
  10. Swiss Ball Leg Curl
  11. Swiss Ball Glute Bridge
  12. Resistance Band Hip Raise
  13. Leg Curl (using multi-purpose bench)
  14. Reverse Hyperextension
  15. Good Morning

5 Hamstring Stretches Young woman seated hamstring stretch

  1. Straight Leg Stretch
  2. Balance Ball Hamstrings Stretch
  3. Lying Hamstring Stretch
  4. Crossover Leg Stretch
  5. Foam-rolling Hamstrings

SEE: Get A Better Backside: 4 Tips and a Workout

The Energizer Workout: Get Sweaty, Get Results!

The Energize WorkoutYou don’t have to worry about how many reps you do. No counting, no thinking, just doing! Set your GymBoss Interval timer for 45 seconds on, 15 seconds off. Crank the music and pump out as many reps as you can in 45 seconds. Get a quick 15 second break and go right to the next exercise. Do the whole circuit for 3-5 rounds. Feel amazing and energized when you are done!

Time vs Reps: When reps are set, the intensity of the workout depends on your physical condition. When a workout is based on time, not reps, everyone gets a great workout because everyone is going at THEIR 100%. Whether you do 10 reps each or 30, as long as you are doing your best, that’s all that matters!

Get more workouts at DesignerWhey.com!

The Workout

THE ENERGIZER

FOLLOW DESIGNER WHEY ON FACEBOOK FOR MORE GREAT WORKOUTS!

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 

How to Make Your Home Workout WORK OUT

Working Out Alone at Home
Tonight, I will be leading an important Tweet Chat for FitStudio about making your home workout routine effective – and how to stay motivated. If you workout at home, or have thought about it, this tweet chat is for you!

Real Tips from Real People
I have personally invited a few people, including online BCx Boot Campers from @FitStudio, Christopher & Dawn Borders, who I know who have succeeded to share their experience and what they learned along the way Рand would like to invite you too!

Share Your Success
What did you do to prepare to start your home workout routine?
What was your first week like? What were your struggles, how did you make it through, and what did you learn?
What was the hardest part of working out alone at home?
What was the best part of working out alone at home?
What has been the key to your success so far?
What tricks do you do to get psyched up for your workouts?
What fitness tools did you have, and what was your favorite one you couldn’t do without?
If you could share one tip, what would that tip be to help someone else also succeed in their home gym endeavors.

See you tonight: 8:30pm EST
Click on http://tweetchat.com/room/fitstudio to follow the feed and participate tonight. You may learn something, and you may teach something. Together, we can make a difference and change more lives!!

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