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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!

Fit Legs: Leg Workout

sexy legsHere’s a new Leg Workout designed for women by Bikini Coach and personal trainer, Steve Pfiester, created for the gym. Let us know how you like it!

Rest Time:
45 SECONDS max rest time between sets
2 minutes between exercises

Hack squats: 4 sets/15 reps each
suggested: start with 1-25lb plate on only one side.

Try to increase each set,  BUT it is more important to get 15 reps than go heavier and stop early

Single leg leg press: 4 sets/20 reps each
suggested: start with 1-25lb plate on only one side.

Try to increase each set,  BUT it is more important to get 20 reps than go heavier and stop early

hamstring curls

Ham string curls: 5sets > #1 20 reps, #2 18 reps, #3 15 reps, #4 15 reps, #5 12 reps
Suggested: Start at 35lbs and go heavier by 5-10lbs every set.  Please maintain your reps

Leg Extension: 5 sets/ 15 reps
Suggested: Start at 40lbs and go up.  But keep you reps up

Lovely Legs Workout

Workout like a brute in the gym, and a beaut on the beach!

Here’s today’s weekly leg workout routine for our bikini boot campers. With each exercise, there is a photo of the equipment needed. This is just one of 4 bikini workouts (+ 3 cardios) our boot campers do each week. 🙂

QUADS/GLUTES 

#1 – 3 sets each leg extension 

  1. 20 Toes up (straight)
  2. 20 Toes in
  3. 20 Toes out

Leg Extension

#2 – 4 sets of leg press (2 plates, 1 plate on each side)

  1. 30 feet shoulder width apart
  2. 30 feet close
  3. 30 feet wide plié
  4. 10 close/10 shoulder/10 plié

leg press

#3 – 3 sets leg extension (repeat #1)

Leg Extension

#4 – 3 sets of single leg press, 20 reps each (just the rack or one plate)

leg press

HAMSTRINGS

#1 4 sets straight leg dead lifts

  1. 20 w/ 45lb bar
  2. 18 w/ 65lbs (add 2 tens)
  3. 15 w/ 75lbs (add 2 fives)
  4. 15 w/ 85lbs (add 2 fives)

straight leg deadlift

#2 5 sets prone (laying down) hamstring curls

  1. 25 reps of 35-40lbs
  2. 20 reps of 40-45lbs
  3. 18 reps of 45-50lbs
  4. 15 reps of 50-55lbs
  5. 12 reps of 55-60lbs

prone leg curls

 

 

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

Bootylicious Leg & Glute Conditioning Circuit

I put in a new circuit in my leg workout and really loved (hated) it, so I’m sharing!
This workout works the glutes, hamstrings, core, quads, inner thigh and shoulders.

How to do a Thruster: Before you get started, you need to know how to do a thruster. Start standing, with feet shoulder width a part. Squat to the floor (go as deep as you safely can) and squat back up to a standing positoin and complete the final movement with a shoulder press, extending arms completely out before returning to the racked (beginning) position.

Bootylicious Lower Body Conditioning Circuit

My FitFluential pal, Jess (AKA: Blonde Ponytail) demos a great overhead walking lunge! Rock on girlfriend!

15 DEEP Thrusters, see photo below
(20lb Dumbbells)

30 Overhead Walking Lunges
(15lb Dumbbells)

15 Straight Leg Deadlifts
(30-35lb dumbbells)

Do 3-4 Times, resting only after each full circuit.

After I completed this circuit, I finished with some machines, which I posted below. 🙂

Traditional Strength Segment
(3-4 Sets of Each)

18 Leg Extensions (80lbs)
18 Prone Leg Curl (60lbs)
18 Seated Leg Curl (80lbs)

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WORK YOUR BUTT OFF: Hammy Over Miami Workout

When you’re over 40, your poor lower body requires quite a beating. Between the spankings I got as a kid and the countless times this clumsy girl has fallen flat on her rump, I’d say this butt is no stranger to a beating though, so it should be able to handle it! 🙂

Truth is though, 41 years has done a number on my toosh. My skin isn’t as tight as it used to be and it is difficult to shape and reshape that area for me. BUT (pun intended) it’s not impossible.

Did you hear me? I SAID, IT’S DIFFICULT BUT NOT IMPOSSIBLE.

Why Women Must Weight Train
Here is a photo of a woman who got butt implants. To me, this is a PERFECT example of what building muscle with a workout (like the one below) can do. It plumps up muscle tissue and gives the bottom shape. The new muscle smooths out the skin and reduces the appearance of cellulite. It even gives the skin a more youthful appearance. And although I’ll never walk around in a thong, a nice bottom and shapely legs improves your overall shape – plus it makes you feel healthy, fit and strong. You can have expensive surgery OR you can workout and get it for practically FREE!

Getting My Butt (and Mind) In Gear
It’s always easy to get discouraged but when you think of the alternative it’s easy to get ENCOURAGED. The fact is, if I don’t do anything I’ll look and feel much worse. If I don’t ever try, I’ll never know what I CAN do. If I don’t keep it up, I’ll never know what it would have been like to stick with it. No matter which way I look at it, NOT trying is simply not an option.

Workouts must be tough and regular. My diet must be tough and regular. I must throw motivation out the window and replace it with determination and discipline. Once that kicks in, and begin seeing results, I’ll pick up a new bit of motivation along the way.

I may not have a perfect body (and likely never will) but I can sure as heck do what I can to make the best with what I have – and so can you!

Hammy Over Miami Lower Body Workout by Steve Pfiester

Click on the links below to view instructional video at FitStudio by Sears. Complete the workout below with little to NO rest between exercises in each circuit. When working the GLUTES in the 2nd circuit, try to remain on one leg through each round for the best results (with little weight on the “resting” leg). 

LOWER BODY CIRCUIT (3 Rounds)

20 Overhead Walking Lunge
30 3-Position Squat
#1 10 Plea Squat (Wide stance)
#2 10 Regular Squat (feet shoulder width apart)
  #3 10 Sissy Squat (Feet close together)
15 Prone Hamstring Curl (Prone = laying face down)
15 Straight Leg Dead Lift (barbell or dumbbells)

(Complete 3 rounds/sets)

GLUTES (3 rounds/ 25 repetitions)

Perform Round 1 all on left food, then do right, and move to round 2, etc.
25 Repeater Knees (lunge position, repeatedly bringing back knee up)
25 Squat Abduction (Squat with alternating outer thigh lift)
25 Romanian Dead Lift (also called One-Leg Dead Lift)
25 Step Ups (use bench or plyo box)
25 Lunge Kicks

(3 rounds on each side, 6 rounds total)

Like what you see? Try our 4-Week BCx Boot Camp program at FitStudio!

Slimming Leg Workout: Less May Be More

Two isn’t always better than one. Sometimes less is best – and this is most certainly true with this workout. This workout, which was released at our club 3 weeks ago, as part of our Max Method Workouts available free to members, is an effective workout that slims your thighs, tones your legs and lifts your glutes.

The secret is in the number #1. Meaning, every exercise in this workout is done on one leg. Since single leg exercises require more balance and stability, it engages muscles that typically would not get the same workout when both legs are used at one time. Give it a try and let me know how you like it.

Try more Max Method Workouts and Gymboss Interval timers are available for free at Max Fitness in Vero Beach. Located behind Outback on US1. CLICK HERE for a free week pass.

Max Method’s Slimming Leg Workout

Warm Up

10 Minutes of Elliptical, Treadmill or Stepper

 Leg Workout

Using the Gymboss Interval Timer, set the timer for 40 seconds of work, followed by 20 seconds of rest. Do 3-4 sets each (of both left and right leg) exercise in the following order, with NO rest between sets and exercises. The strength portion of this workout should only take 20 minutes for 4 sets of each.

 • One-Leg Press Leg Press or Single Leg Squat
(Unse a orange, black or red Bodylastics band, anchored high, for assistance)  Max Fitness Members: Use #20 Plate-loaded machine or #23 selectorized machine or bands (in BCx boot camp room)

 • Walking Lunges
Use 10lb-20lbs dumbbells for women and 30-40lbs for men  

 • One-Leg Leg Extension
Max Fitness Members: Use #9 Hammer Strength Leg machine

 • One-Leg Dumbbell Straight Leg Dead Lifts
Max Fitness Members: Use Dumbbells or barbells 

 • Single Leg Curl        
Max Fitness Members: Use #10 or #11 Hammer Strength Machines

Cool Down Cardio

Do 10 minutes for a cool down or do 30-45 minutes cardio for fat burning. Doing cardio after your workout will help you burn primarily body fat.

TIP: Don’t forget to repair muscle by drinking a protein shake 30-45 minutes after your workout for the best results.

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