People are still always so shocked when I warn people not to relying on running for fat loss. So, I decided I’d share it again. This was my number one blog post of all time so I thought it was time to get it back out there so you can make the most of your workouts. …
Ok, I lie. It really is 10 1/2 minutes, but close enough! This workout is super quick, but intense. No rest for weary, right?! This workout is all about pace and intensity, which is created by eliminating rest time. You can rest between each workout, but don’t rest between exercises until the whole circuit is done. …
One of the first things to lose shape when you are over 40 is your backside. With that said, I’ve been working very hard to improve the shape and skin-tone (less dimples, sagging, etc) in my glute and thigh area. This means I’ve been doing a LOT of squats, lunges, deadlifts and glute-specific exercises. I’ve also …
The above workout is the abbreviated version. Here’s the FULL version of this workout Steve did with his Bikini Competitors. NOTE: Click on each exercise to view video demonstration. 5-Minute Warm Up: 6.0 on the Treadmill CIRCUIT #1 20 Dumbbell Lunges (or kettlebell pass-through lunges) 10 Sumo High Pulls (sumo squat with upright row) X 5 CIRCUIT #2 …
This workout is a fat-burning workout with an emphasis on toning the lower body, shoulders and abs. Weight and rest is SUPER important. Weight should be challenging and rest should not go one second over the prescribed rest time. Each round should take 15 minutes, making this workout a killer 45 minute workout. Click on …
Anyone who has worked out for any length of time realizes there are different seasons in the gym. Definitely not referring to Summer or Winter. The seasons I am talking about are “the lazy season”, “the lean up season”, “the bulk up season”, or even “the I’m on fire to workout season”. If you are …
Did you know you can target different parts of your legs by changing the positioning of you feet and where you place your weight? Here is a video explaining how your footing matters. 1. Weight on toes: Works more quadricep 2. Weight on heels: Works more hamstring and glutes 3. Wide stance (Plie Squat): Works more …
Start 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 …
Here’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 …
Here’s one of the leg and back workouts for our Bikini Boot Campers. BCx Bikini Boot Camp is a program we are running for bikini competitors and women just wanting to look fit on the beach. The girls are getting insane results! For example, Ashley dropped from 23.9% body fat to 16.9% body fat by …
