Category Archive: Firm Up the Butt

Fat Burning Bikini Workout

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 …

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MEN’S PFITNESS: Get Your Fitness Mojo Back

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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 …

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5 Ways to Squat

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 …

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The Fanny Firmer Workout

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 …

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Fit Legs: Leg Workout

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 …

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Bikini Leg & Back Workout

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 …

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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 – …

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Reebok Z-Rated Shoes & Workout

The following post is sponsored by FitFluential LLC on behalf of Reebok.  Sometimes it’s not enough to just be fast. You need to be able to move quick. If your daily run is never running in a straight line, this shoe is your kind of shoe. Check it out! [youtube=http://youtu.be/Owq4457dtXE] Reebok just came out with …

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Bikini Body Workout

What makes a bikini body? A flat tummy, sculpted shoulders and nice buns! With that in mind, here’s a workout Steve and I designed for the MASS SUIT to burn calories and tone all the important bikini body parts – all in one pretty simple workout. You can also do this workout with bands or dumbbells. …

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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. 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 …

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