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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.

 

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The Shoulder Shake-Up Workout

Post is sponsored by FitFluential LLC on behalf of Cory Vines.

shoulder shake-up workout NOTE: Click on the exercise to view video instruction.

1st Segment: HEAVY
3 x 12 Seated Dumbbell Shoulder Press
3 x 10 Dumbbell Snatch (10 Right/10 Left)
3 x 12 Upright Rows

2nd Conditioning Segment: MODERATE
2 x 10 Step Up & 1-Arm Shoulder Press (R/L)

Super Set: (Right arm first)
1 x 10 1-Arm Step Up (arm stays up)
1 x 15 1-Arm Shoulder Press
(repeat Left Arm – no rest)
x 2

3rd Segment (Arms start shaking!): LIGHT
15 Dumbbell Lateral Raise
30-Second Elbow Plank
X 3 (no rest between exercises & rounds)

3 x 15 Dumbbell Rear Delts

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Prime Bodyweight Workout

No weights? No problem. This insane workout only uses your own body weight to train your entire body and burn a ton of calories in one short sweatfest. The whole idea is to do this workout as quickly as you can. This means, take as little rest as possible throughout the entire workout. Time yourself for added accountability or race a friend.

prime workoutClick on the exercise to view video demonstration:

6 Total Rounds:

  • 1 x = 1 rep each
  • 2 x = 2 reps each
  • 3 x = 3 reps each
  • 4 x = 5 reps each
  • 5 x = 7 reps each
  • 11 x = 11 reps each

 

Smokin’ Shoulders Workout

smokin' shoulders

This is a great workout that will sculpt your shoulders, while also toning the glutes, legs and core – AND burn a bunch of calories! UNLESS….

This workout will be extremely effective UNLESS you rest between sets and rounds. The goal for this workout is to try to keep going, back to back, through the whole workout. Turn up the effort even more by turning up the weight. For the best results, I recommend timing yourself for the whole workout. Then repeat the workout next week, and time yourself again. Compare your times to hold yourself accountable and push yourself into one effective conditioning, body-toning zone!

CLICK ON THE LINKS BELOW TO SEE VIDEO DEMONSTRATION:

10 Push-presses
10 Thrusters
10 Dumbbell Lateral Raise
10 2-Count Mountain Climber

Repeat 5 Times

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
– OR 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!

WORKOUT: Box Jump Full-Body Blitz

Box Jump WorkoutGrab a plyo box, bench or aerobics step and get ready to get your heart pumping! This is a great workout to put with an upper body strength program, like chest day, or you can even add it to a light cardio day to boost calorie burn and intensity.

Do the whole workout or break it up however you like. Do one or two rounds between each circuit of exercises or do one round each time you change exercises. There is no wrong way to add a BCx Blitz to a workout.

To make it even easier, here are 2 different examples of how you can add a simple routine like this to your existing program.

Conditioning Chest Workout:

4 Sets of Bench Press
2 Rounds of Box Jump Blitz
4 Sets of Incline Press
2 Rounds of Box Jump Blitz
4 Sets of Pec Deck or Incline Flies
2 Rounds of Box Jump Blitz

Fat Burning Cardio Workout:

10 Minutes of Cardio
2 Rounds of Box Jump Blitz
10 Minutes of Cardio
2 Rounds of Box Jump Blitz
10 Minutes of Cardio
2 Rounds of Box Jump Blitz

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

6 Signs Your Workout Needs a Detour

Know When To Change Directions

DETOUR After I hurt my ankle earlier this year, I had to completely change my workout routine. Since running regularly was out, I needed to figure out another way to challenge my cardio and burn calories.

In addition, my workouts were really lacking intensity. Over the last couple of months, I’ve kind of been going through a lazy streak. I always say you just need to “show up”, but I almost felt that was all I was doing. My body was showing up, but my drive, ambition and focus was at home (or somewhere else – I’m still trying to find them).

So what does a girl do when she finds herself on a path to a dead end? She takes a detour – a MAJOR detour. Something had to change – and drastically. This means, it wasn’t enough to just increase pace, up weights or add another day of exercise. I need to stop this train, turn around and completely go in another direction altogether.

How did I know something had to change? Easy. There were very clear signs I was on the wrong path. Just like when you are traveling, there are warning signs. We just have to pay attention to them.

6 Signs Your Workout Needs to Change Directions

Caution1.) You are going no where.

2.) You don’t like where you are heading.

3.) You aren’t having fun on your journey.

4.) You are just plain lost.

5.) You are backtracking.

6.) You see a major warning signs, which can be as simple as tight fitting jeans or a bad health report.

New Route, New Destination

workout partnersFor me, my detour meant getting away from traditional “3 sets of 12” type of weight training with separate cardio. Instead, now I’m doing more functional training that still targets specific areas that need work. I started setting up workouts that used more multi-joint movements, included a cardio component (I may not be able to do a lot of running, but I sure can burpee & box jump!), and had more intensity with reduced rest time. That meant my workout partner and I were going to be doing the exact same workout at the same time, so no more resting between sets to spot each other (and no more chatting! ut oh!)

bonnie pfiesterFirst, I would decide what my focus was going to be (ie: shoulder, legs, chest, back, etc) and then I would put together a series of exercises that would target that area, as well as condition my entire body and cardiovascular system. The next thing I changed was my training pace and intensity (like doing workouts for time). Also, I ramped up my effort. If I would normally do 3 rounds of something, I’d write 5 ROUNDS on the white board. If I wanted to do 5 rounds, I’d do 10. My goal was to push myself out of my comfort zone. Once I wrote it on the board, I had to finish it. This has been SO good for me. It’s kept me focused, efficient and effective.

As a result, my workouts have been a lot more purposeful and a lot more intense. I’ve burned more calories, challenged my body, and have seen better results. The only downfall is I can’t talk to my workout partner much during the workout because I’m too busy mouth-breathing everywhere, and grunting – but we get our chat time after the workout over protein shakes, so it’s all good!

For more on my new workout routine, see my new blog: Recipe for the Perfect Workout.

What is Your Summer Detour?

summer detour

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Weekly Ab Workout Plan

Ab WorkoutSometimes I get in a rut with my workouts and need to freshen them up with something new. For some reason, when I have a workout in writing, I am more apt to stick to it than if I just wing it each day. It’s like, as soon as it’s in writing, I HAVE to complete it. This goes for my daily workouts, as well as an overall plan.

So, I asked Steve to write me up a workout just for my abs that I could incorporate into my weekly routine. I HATE working abs, but really need to work them more. Here is what he came up with – BUT, before you check out the workout, read Steve’s blog today on abdominal and oblique muscles. He explains each muscle, why we work it, how often we can work it, why we work it with and without weights, and what each muscle does for our physique! It’s GOOD STUFF!

4-Day Workout Program:

Each week, pick 3 days of A OR B Workouts and 1 day of C OR D Workouts
Click on the exercise to view video instruction. 

High Rep Day

WEEKLY AB WORKOUTImprove resting tone, muscular tone, decreasing waist size, increasing definition.
REST: Recover for approximately 30 seconds between exercises.

(A)
25 reverse cross leg crunch left
25 Oblique Crunch left
25 side elbow plank hip pulse left (NOTE: don’t let your hip touch the floor like this girl does)
(repeat right)
X3

Super Set
25 decline sit ups
25 decline crunch 
X3

(B)
25 creverse cross leg crunch left
25 reverse cross leg crunch right
50 cartwheel with PVC (these are done much faster than the video)
25 reverse crunch (or roll up)
X4
25 ball pass (8-12lbs)
X4

High Resistance Day

Build hypertrophy and definition of rectus abdominus and serratus anterior.
REST: allow for more rest/recovery between sets (1min)
(C)
15-20 Rope crunch
15-20 angled roman chair
15-20 hanging abs
X3

(D)
15 plate crunch
15 decline weighted plate crunch
15-25 abdominal machine (hammer strength)
X3

10-10-10 Push & Pull Workout

10 & 10 WorkoutThis was a fun circuit I did yesterday.  I used a black bodylastics band to get me through the pull ups (love using these bands for assisted pull ups). At round 3 I was thinking, “really Bonnie, 10? Why did I say 10?” lol. But then at round 5 and 6, I felt there was hope as I saw 10 getting a little more in my reach. 🙂

Push-Pull Super Set Workout

10 Pull-ups

10 Push-ups

10 Rounds!

Maybe you are reading this and thinking “I can’t do that”, well think again! I worked out with one of our boot campers who modified the workout and got just as good of a workout as me. Instead of doing pull-ups she did band pull downs. Instead of doing military push ups, she did modified push ups on her knees. On the last round, we BOTH were struggling to get the last few reps of each exercise – and both felt a great sense of accomplishment when we were done!

max fitness clubModified Push-Pull Workout

10 Pull Downs

10 Modified Push-ups

10 Rounds

Now, go get your push pull workout on!

Hashtag #designerwhey if you share this workout!!

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

 

Build-A-Thruster Kettlebell Workout

This is one of the workouts we did in BCx Boot Camp this week. Go to Build-A-Thruster Kettlebell Workout for the full workout by Steve Pfiester, including links to video instruction for each exercise. 🙂

PS: You can do this workout with a dumbbell – or even a one-gallon jug of water!

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