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4-Week Fat-Burning Workout Program

I put together a 4-week training program from our BCx shows on LiveExercise shows for all my Pfit friends out there. Each workout is only 30-45 minutes long and can be done at home or a gym. All you have to do is Join LiveExercise (it’s only $7.99/month! – and if you aren’t sure about joining, you can get 2 Weeks FREE!). Once you do that, you can bookmark this page and click on the links (below) to go to the exact workouts you need to do. You’ll see me suffer through the workout, and you’ll enjoy the entertaining jokes (I didn’t say they were good ones, just entertaining ones! lol). I think you’ll have a LOT of fun – plus you’ll get a crazy good workout!!

BCx Boot Camp

About the 4-Week Program 

mountain climbersThis workout is a full body conditioning workout – for both guys and girls. The main purpose of this workout is to tone muscle AND burn fat in one single short workout. We use all kinds of training methods – kettlebells, dumbbells, plyo boxes, barbells. Yet, we show modifications for you in case you are limited on tools. You’ll learn proper form, you’ll sweat like a pig and you’ll have fun doing it too!

Suggested Training Schedule:

Monday, Wednesday, Friday, with extra cardio or optional heavy lifting (if you are doing this in addition to weight training) on your BCx off days. Guys can typically do Chest on Monday in addition to workout #1 since most of those days focus on lower body. 

Training Tips:

lateral raisesUse light weights if you want to tone, or if you are a beginner. Use moderate weight to tone and increase intensity (and burn more calories). Use heavy weights if you want to build muscle, improve strength and stamina, as well as burn a whole lot of calories. 

Progress Tracking:

Weigh in every Monday. Our gym gives Live Exercise members a discount on the inBody composition machine. You can use a standard scale if you don’t have access to a body composition machine.

Accountability:

back lungeDo all the workouts in the gym, or with friends, if you can. Why? Because you are less likely to stop, cheat or slack off when people are around. Going to the gym and working out with friends helps prevent distractions, as well as offers all the tools you need to get the best workout possible. While you can do these at home alone, you will probably perform better in a gym setting or with a buddy.

Before you start: Take a before photo against a white background for safe keeping. You should ALWAYS have a before photo, because you may shock yourself on just how much you can transform your body! Also, do measurements, measuring your waist, thigh, arm and chest. Now you’re ready to get started!

Online Video Training for only $7.99:

Now you can workout with me on LiveExercise, no matter where you live, for only $7.99/month. Not sure you’ll like it? Try it for 2 weeks FREE!

Fitness helpWho is it for?

•  The person who needs direction.
•  The person who needs to be pushed harder.
•  The person who would like to ramp up their existing workout.
•  The person who can’t afford boot camp or personal training.
•  The person who wants to learn more exercises and training methods.
•  OK, basically anyone!! We teach modifications for exercises so that anyone can do these workouts – even if you are overweight or have an injury.

Get Started Now:

1. Sign Up for LiveExercise

2. Bookmark this page to view the workout schedule. Pull it up from your mobile device.

3. Get familiar with the tools used. BCx uses kettlebells, dumbbells, barbells, bodylastic bands, plyo box and a bench. Every workout will give you suggestions in case you don’t have the tool we are using (so no excuses!!).

4. Get Started! Follow the workout program from your mobile device, computer or TV (we are on Samsung TV and Roku!!)

4-Week Fat Burning Workout

WEEK 1

(Do one extra cardio or class this week) 

Workout #1 – BCX, Ep. 31, Conditioning/Lower Body Focus –

Workout #2 – BCX, Ep. 34, Crazy Hard Core & Shoulder Workout

Workout #3 – BCX Ep. 49, Blitz Cardio

WEEK 2

(Do two extra cardios or classes this week)

Workout #1 – BCX, Ep. 36, Legs/Glutes/Abs

Workout #2 – BCX Ep. 41, Butt And Shoulder Interval Workout

Workout #3 – BCX Ep. 39, Full Body Intense Cardio And Conditioning

WEEK 3

(Do two-three extra cardios, totaling 9 miles, or two high-intensity cardio classes this week)

Workout #1 – BCX, Ep. 36, Legs/Glutes/Abs

Workout #2 – BCX Ep. 44, Cardio Back And Core Workout

Workout #3 – BCX, Ep. 25, Full Body AMRAP

WEEK 4

(Do two extra cardios, totaling 9 miles, or two high-intensity cardio classes this week plus one long run or walk.)

Workout #1 – BCx Ep. 24 Legs, Glutes & Conditioning

Workout #2 – BCX Ep. 45, Full Body Multifunctional Workout

Workout #3 – BCX Ep. 40, Full Body Cardio And Core Suicide

Finally, Free Obesity Help Coming

launch pad projectWhat if there was FREE help online to fight obesity? Not random tips or information, but true guidance from personal trainers, nutritionists and physiologists? This is exactly what the team at LiveExercise is working hard to do.

With your help they can create The Launchpad Project, a free health program designed to assist people with obesity and limited mobility. The Launchpad Project will be a series of daily videos focusing on exercise, nutrition, and mental health, while also being a safe place for people to talk freely about their issues and progress.

Many people look at obesity as a simple case of eating less and exercising more, but overeating and sedentary lifestyle are only a small part of the problem. Poverty, lack of education, and underlying mental health issues such as anxiety, addiction, depression and abuse are all contributing factors. That’s why The Launchpad Project is not a weight-loss program, it’s a healthy lifestyle movement – with professionals to help people tackle all aspects of obesity.

Health shouldn’t have a price tag

LiveExercise is raising money so they can provide this program to everyone. They believe The Launchpad Project needs to be free to reach as many people as possible. Studies show that obesity and poverty are closely linked, often making gyms, and food such fresh fruits and vegetables inaccessible. This is why it’s more important than ever to provide accessible health and nutritional programs for low-income families.

They need $60,000 to pay for studio & production time and pay for the trainers, nutritionists, and psychologists to produce 6 months of free daily videos. BUT, (THIS IS REALLY COOL!) even if they don’t make it all the way, they will use what they have raised to produce as many shows as possible within the budget! That means every penny HELPS!! 

LEARN & DONATE

If obesity has touched your life, this is your chance to make a difference and help others.
CLICK HERE to learn more about this program.
CLICK HERE to donate and choose your perk (your gift for donating from LiveExercise.com).

Can’t afford to give?

Give the gift of sharing – sharing this message so others can learn about the program and give.

https://www.facebook.com/liveexercise
https://twitter.com/liveexercise

#FightObesity
#LiveExercise

If you have any questions or feedback, you can email them at support@liveexercise.com and they’re always listening on Twitter and Facebook!

Extreme 1-Minute Workout Challenge & Suicide Drill

Extreme 1-Minute Challenge Workout

Type of workout: 1 Minute of cardio, followed by a strength move.
Tools: You can use dumbbells or barbells – or even 2 jugs of water! I used 25lb dumbbells for snatches and a barb (40lbs) for my clean, squats & presses. I also used a band for pull downs & Steve did pull ups (so you’d need a pull up bar or a resistance band).
Instructions: This is why it’s called a challenge. We are challenging you to complete a certain number of reps of each cardio move with in a minute. Whatever reps you are short, you will add to the next strength move, but you’ll never do less than 10 reps. So, if you finish 15 reps short, you will do 15 reps of the strength workout. If you finish 5 short, you will do the 10 rep minimum. If you are 20 short, you will do 20 reps of the strength move. Got it? Good! Follow us in the video !

Squats – 1 Minute to do 75
Weighted Squats – 10 Reps Minimum (plus # of reps you didn’t complete above)

Burpees – 1 Minute to do 30
Clean Squat Press – 10 Reps (plus # of reps you didn’t complete above)

Jump Rope – 1 Minute to do 45 Dubs or 85 Regular
Thrusters – 10 Reps (plus # of reps you didn’t complete above)

Tuck Jumps – 1 Minute of 45
Snatches – 10 Reps (plus # of reps you didn’t complete above)

2-Count Mountain Climbers – 1 Minute to do 75 (150 singles)
Sit Ups – 10 Reps (plus # of reps you didn’t complete above)

Extreme Jump & Pull Suicide 

20 Double Unders or Tuck Jumps
20 Pull Ups (or Pull Downs)

Then repeat it doing 18 reps each. Then 16, then 14, 12, 10…all the way down to 2. Minimal rest (just enough to catch your breath). Rest when you are done! 🙂

Here is this week’s show! Get ready to sweat!

 

Workout, Tips & Tidbits

steve & bonnieThis post is all about going LIVE. What do I mean? Well, not only did we just wrap up one insane workout today, which I’m sharing very soon, but we are also preparing for a LIVE Round Table Event TONIGHT- where you can ask me (along with all the Live Exercise trainers) questions LIVE.

Ask us about what we eat before a workout, to whatever silly personal question you are dying to ask us. This is a chance for you guys to get to know us better, share some tips and have a ton of fun. OMG, these guys and girls are hilariously entertaining. It’s going to be quite the show with all of us in the same room, but how cool is it for you guys to join the conversation!!

HOW TO JOIN THE CONVERSATION

liveexercise6:30PM FRIDAY MAY 2ND
Follow hashtag #liveexercise & use #liveexercise hashtag in your posts.

If you want an even easier way to tweet, use the #liveexercise TweetChat Room and it will automatically follow the conversation and automatically add the hashtag 🙂

Tweet with us, and watch us LIVE via YouTube 
OR Live X members can watch on LiveExercise.com! 

Who will be there:

Live ExerciseBlake Kassel
Steve
Meeeee lol
Brandon Brennan
Andy Sziraki
Allison Escalante
Octavio Cifuentes
Robyn Goldman
Jennifer G
Scott Michael

 

(NOTE: LIVEEXERCISE HAD SOME YOUTUBE ISSUES. I’LL POST THE VIDEO AS SOON AS IT’S UP!)

 

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!

Shrink Wrap Your Waist with this Killer Core Workout

LiveExercise Hard Core WorkoutThis was the first circuit in last week’s LiveXfit show (Episode 7) at LiveExercise.com (or on Roku) – and I have to tell ya! My obliques were SO sore! BUT, I loved it. I was dying during the workout (wanted to fall to the floor, I could barely hold my body in plank – and those squat thrusts were BRUTAL!). Anywho! After I did it, I loved it. I just didn’t really like it WHILE I was doing it – but that’s nothing new! hahaha

Honestly though, I felt this workout literally shrink wrapped my core. My abs were so nice and tight, my waist was tone (and SORE! lol) and I was able to hold my stomach flatter from the recently tightened and toned muscles. I need to do this at least once a week! It was great! Give it a try!

VIDEO INSTRUCTION

If you don’t know the exercises, click CLICK HERE to see video instruction or do the whole workout with us at LiveExercise.com 🙂

Shrink Wrap Your Waist

The Kick-My-Butt Boot Camp Workout

Bonnie PfiesterIf I was prideful, I would keep this video under lock and key, and never EVER let this workout get out. HOWEVER, I believe it’s super important to share because I believe too many people think that fitness professionals are a little super human. While there are a few true fitness freaks out there – I am most definitely NOT one of them!! And this video is a perfect example!

I have my strengths and weaknesses just like anyone else. I am strong, but my cardio….not so much! ha! After rehabbing my ankle, I’m having to get my cardio back up and these type of workouts really expose just how much more work I need.

This was one of the most brutal workouts I ever have done.  The wall-up bear crawl push up suicide absolutely KILLED me!! Honestly, I don’t care to EVER see that workout EVER again!!

If you try this , I challenge you NOT to push pause. NOT to take rest breaks or skip a few reps. Try to do it to the MAX! If you promise to do that, then you absolutely have all the right to LAUGH at me!! OMG! Honestly, I’m still laughing at my own self! HAHA!

45-Minute Boot Camp Workout on LiveExercise

Wall-Up Bear Crawl Push Up Suicide

10 Wall Ups
Bear Crawl Out
10 Push Ups
Bear Crawl Back
Repeat circuit doing 9 reps each, then 8,7,6…and all the way down to 1 (which doesn’t come soon enough, let me tell ya!!)

Try more insane workouts for 14 Days Free!

Become a LiveExercise affiliate.

liveexercise

Workouts that PAY OFF – In More Ways Than One!

LiveExerciseLiveExercise.com has been cranking out thousands of insane LIVE workouts for a while now. My husband, Steve, has been teaching for them online (and now available on Roku) leading a variety of classes like kicboxing, cardio, treadmill workoutsbaseball workouts, football workouts and yoga – and has had a BLAST meeting new people and helping more people reach their goals!

playtime workoutLiveExercise pretty much has something for everyone – like workouts for kids ages 6-9 called Playtime, beginner workouts like Tx2, and Launchpad for people who need to lose a lot of weight. LiveX has workouts using bodyweight, dumbbells, bands and more stuff coming!! They even have 10-minute workouts called the 10-Minute Tornado for people who like the excuse “I don’t have time”. 🙂  (see a list of workouts)

launch pad workout program

live exercise All the workouts are taped live (no make-up, no scripting, no perfecting) – just RAW sweaty lean, mean workouts you can do in your living room for only $5.95/month (which is the lowest price online workout studio around!). Well, if that wasn’t already a pretty amazing deal already, now you can actually get PAID doing LiveExercise!

You are totally hearing me right! LiveExercise started an affiliate program where you can get paid a whopping 30% on all referrals you send. NOT JUST ONCE, but you get paid EVERY SINGLE MONTH each referral continues to stay a member. Insane, right?! That means, every month you make more and more money with each referral you send.

Just go to the Affiliate page and sign up. Then you can give all your friends a FREE 14-Day Trial so they can see if they like it. If they enjoy it and sign up, you get a big FAT thank you!

live exercise

There are 2 type of programs – the basic Affiliate Program and the Ambassador Program.

Who Can Be A Live X Affiliate?

You may be a candidate for our affiliate referral program if you are a…

  • LIVEEXERCISE MEMBER and would like to receive a commission when you refer your friends.
  • BLOGGER and are looking for a great way to help your readers get fit – and make money too.
  • WEBSITE OWNER and are looking to earn money online by promoting quality brands.

Who Can Be An Live X Ambassador?

Live Exercises’s Ambassador program is a more prestigious program with has many perks, including a FREE LiveExercise membership, a chance to be on the show, discounts on products, opportunity to be a featured Live X blogger and much more! The Ambassador program is normally by invite only, but you can always submit a request (and yours truly is the one who reviews applications). You may be a candidate for our ambassador program if you…

  • live exerciseAre a blogger who writes quality content about fitness, diet and healthy living, and are looking for more exposure.
  • Are looking for workouts, promotions and contests that your followers can do together, to boost your community.
  • You are a fitness leader or enthusiast with a large following, who trust your recommendations, and would benefit from LiveExercise.

Feel free to shoot me questions below! We’d LOVE to have you come on board and share the Live Exercise Love!! 🙂

3 Steps to Start Making $$

live exercise#1. Join Live Exercise Affiliate Program (or apply for the Ambassador Program).

#2. Choose a banner to promote on your website or social media platform.

#3. Use the Dynamic Link tool (pictured left) to personalize your link or banner code and point people to your favorite show, page or trainer – instead of just the home page. This is a LOT more effective and helpful.

#4. Share, Share and SHARE some more! Tell people what workouts you like the most, include the dynamic link in the post and invite friends to try 2 weeks free! They literally have nothing to lose but FAT! 🙂

Here’s an example of a boot camp workout you can try RIGHT NOW! If you like this workout, then you’ll LOVE having access to over 2,000 other great workouts too!! CLICK HERE to join.

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