Category Archives: Workout
No Gym? No Problem!
You don’t have to be a member of a gym to get results. People workout in their backyard, basement, garage, driveway, office and living room. However, people still use the excuse “I can’t afford a gym” or “I don’t have any equipment”. If that’s you, I’m here to change your mind.
The fact of the matter is, you don’t need a gym to be healthy. Can it help? Most definitely. Could it be more fun? Sure! The variety a gym offers is very valuable – BUT if you don’t have access to one, it’s not the end of the world.
Somedays, my gym is my living room floor or the pavement – and it works. Here is a killer workout that uses nothing but your body and the ground. So, NO MORE EXCUSE!
Ten-Four, BCx Workout
This workout consists of 10 reps of 4 exercises for 10 rounds. Put on your tennis shoes and join Steve for this insane workout.
Like this workout? Try one of our BCx Boot Camp programs at FitStudio.com
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Get Fit with 5-Minute Workouts
Got 15 minutes? How about 5?
Sure you do! You waste that amount of time creeping people’s facebooks. Well, I have good news! Steve Pfiester created a 4-week workout program for Designer Whey made up of simple fast and effective 5-minute workout segments.
Although we have a lot of people who jump right into an intense workout program without even blinking an eye, many people would rather ease their way into a program. Basic Training does just that – it builds in intensity and time each week. Plus, Basic Training is truly a basic program, meaning it’s built on simple exercises you can do at home.
Scared to commit?
Just give me 3 days!! This week’s workout is only three 5-minute workouts: Alpha, Bravo and Charlie. Below is the first 5-minute workout, Alpha. Complete the following exercises for 45 seconds on and 15 seconds off, counting each repetition as you go. Write your reps down on this Basic Training Tracking Sheet. Follow the video to get further direction.
- Push Ups
- Sit Ups
- Burpees
- Air Squats
- Jump Rope
ALPHA:
Get More
Learn More about Basic Training
Join Designer Whey’s Newsletter to get more tips and workouts
Get Recipes for Designer Whey Smoothies
Get Nutrition Tips with Dr. Melina
Shop Designer Whey products
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Motivation that Moves You
For the most part, we don’t need more gyms. America doesn’t lack trainers and fitness enthusiasts either. And we especially don’t need more information on diet and exercise, yet here I am typing away.
Although I continue to add to the never-ending fitness online pot, the fact of the matter is I have no new information to add. The good news is most of you aren’t searching for more fitness facts. Most of you only need one thing – just a little motivation to get you through one more workout.
Be Moved to Move
You are likely looking for words that hit home, analogies that help you understand your body better or a fresh twist on an exercise that gets you moving and gives you a little extra oomph in the gym. It’s really less about the information and more about the impact. We want to be impACTed in such a way we are motivated to ACT. You want to be moved to MOVE!
Back to the Basics, “Just Show Up….Again”
Well, I’m here to encourage you. If you ACT, you will be impACTed. You WILL get results – and those results WILL motivate you to keep staying ACTive. We will not get results by sitting. We will not feel better by eating another crappy meal or skipping another workout. Of matter of fact, we’ll feel worse. The more sedentary you are, the longer you put off working out (or increasing intensity), the less motivated you will become. It’s a vicious cycle – and you have the choice to jump on the circle of ACTivity or the downward spiral of regression. Either way, you decide what cycle you want to be in.
They don’t call it ACTivity for nothin’. So get moving!
BCx Express 30-Minute Workout
Here is a simple 6-day workout program. Opt in the whole program and commit to doing it for 4 weeks, or commit to doing something smaller – like one or two of the workouts for each day. Remember, whatever you do, it’s better than nothing!! If you want more than this, join our full BCx Boot Camp program for more intense one-hour workouts.
Time is your trainer. Do each workout for time. That means you will be going as fast as you can to get the best time each time. Compare your times week to week to see your progress and for added accountability. Join the BCx Forum to interact with others and post times – and post times on facebook for even more accountability! You never know who will join you!
Day 1: Lower Body
Bcx Express™ Warm Up
The Bomb
Welcome Package
SSS – Skater/squat/shuffle
Day 2: Upper Body
Bcx Express™ Warm Up
Burnt 1
Burnt 2
Bear Crawl Suicides
Mountain Climber / Burpee Suicides
Day 3: Cardio & Abs
Bcx Express™ Warm Up
The Push
Ten-four
Boot Camp Core
Plank-n-simple
Day 4: Legs & Glutes
Bcx Express™ Warm Up
Dead Legs
Slow Mo
T.L.J. (thrust/lunge/jump)
Day 5: Arms & More
Bcx Express™ Warm Up
Burnt 3
Burnt 4
Burnt 5
Arm-a-get’n
Day 6: Abs & Cardio
Bcx Express™ Warm Up
The Fire
Boot Camp Core
Plank-n-simple
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BCx Express Workout: Day 1 at the Max
I wanted to let you take a peak into our gym today and see what we do here in Vero Beach. Here is today’s BCx Express Workout at Max Fitness 30-Minute Workout designed to make the most of your time – a fast pace, fat-melting, body sculpting workout! As Steve says, “YUMMY!”
If you like this workout, Subscribe to our BCx Boot Camp workout blog to get more fresh new workouts! Click on the FitStudio exercise link for video instruction for each exercise.
ROUND 1
3 Minutes of Roll-Over Get Ups*
3 Minutes of Plank
*Roll-Over Get Ups: Start flat on your back each time, arms overhead and knuckles touching the ground. Legs outstretched with heels touching the floor. Rollover and standup however you want, raise your hands overhead and start over.
ROUND 2: 15-Minute Mission
15 Squat Presses with 25lb sandbag (or dumbbell)
15 Mountain Climbers
15 Sit Ups
15 Burpees
1/8 Run mile lap
Repeat as many times as you can do it in 15 minutes
ROUND 3:
150 Jump Rope / or 30 Double Unders
5 Pushups
5 Wall Ups
5 Mountain Climbers
2 Times Through
Do BCx Boot Camp Express at Max Fitness or online at Fitstudio!
One last mantra if you just said to yourself “I’ll try this tomorrow“
CLICK HERE to register for BCx Express at the Max & start TODAY!
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Sexy Shoulders: Body Parts that Count
Body Parts that Count: Part 1 – Sexy Shoulders
I’m not one for target training, BUT sometimes a girl’s gotta do what a girl’s gotta do. Unfortunately, when someone’s schedule is hectic and she didn’t get all the workouts in she hoped for that week, there comes a time where she has to prioritize and work on what matters to her most. (Can you tell I’m talking about myself?) Out of all the parts I’m supposed to work, my top priorities are shoulders, glutes & hamstrings and abs. Today I’m going to talk about shoulders.
What Do You See?
Shoulders are an area I think many women neglect. Women often fixate on getting rid of their saggy triceps, which continue to wave even when you quit waving, but shoulders are actually the most visible arm muscle on a woman.
Firm biceps are great, but they don’t look their very best unless you actually strike a pose and flex your muscle – but who really does that? And if you know someone who does, who really wants to be “that girl”? However, the silhouette of the shoulders can be seen even in the darkest shadows.
Shoulders are what you see first in a tank top and great shoulders can make a strapless dress absolutely over the top. The shoulder and décolleté area can be so glamorous alone, a necklace would actually be a distraction.
The Star of the Show
Think of Poppy Montgomery, from the new series Unforgettable. Besides her new red locks, I can’t stop looking at her new shoulders. Sure, she’s a beautiful girl all over, but it’s her shoulders that redefine her and give her that fit (and sexy) look.
Many other celebrities we consider fit have rockin’ shoulders, but there is a reason they have them. It’s not like they just appeared on their own – if you want them, you have to work to get them.
2 Key Ingredients to Great Shoulders:
1. Purposely and regularly train them.
Train heavy, train hard. You won’t get manly shoulders – promise! Unless you are growing a beard, I doubt you have enough testosterone to bulk up like a man so make it count! If you are hitting them like you should, isolating out the shoulders, you should work them out twice a week. If you are using lighter (or no) weight, or are just incorporating them in a full body conditioning conditioning workout, you can hit them more often.
Top 4 exercises to work these jewels. (3-4 sets of 12-15)
1. Dumbbell Overhead Press
2. Barbell Upright Row
3. Dumbbell Lateral Raise
4. Rear Delt Fly
2. Get and stay lean enough to expose them.
You can do shoulder presses until your blue in the face, but if you don’t lean out, the fat around the muscle will mask the true shape of the muscle. It’s crucial you reduce your calories and increase your protein so you can develop your shoulder muscles while losing body fat. If you feel you are “bulking up” it’s likely your calories are what’s bulky – not your muscles. Trim down your calories and you’ll trim down your arms.
Subscribe to my blog to get the rest of this series: “The Parts that Count”
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15 ABsolutely Awesome Ab Exercises
When I searched for candid photos of female celebrities who had great abs, I came up pretty empty handed. However, the one female star that really stole the google image show was Gwen Stefani, and deservingly so.
The truth is, everyone has abs – it’s just whether we see them or not. The leaner you are and the more developed they are, the more visible they are. Aside from diet, the problem is many people are limited when it comes to knowing a lot of ab exercises. If you are working on getting Gwen Stefani abs by bikini season, then maybe it’s time to freshen up your abs hit list!
If you were Steve Pfiester‘s client, here are a few of the exercises he’d likely have you doing.
AB EXERCISES:
1. Crunch
2. Sit-up
3. Bicycle Crunch
4. Vertical Leg Crunch
5. Oblique Crunch
6. Reverse Crunch
7. Side V-up
8. Hanging Knee-ups
9. Snow Angels
10. Crunch & Punch
11. Take it or Leave it
12. Plank
13. Pulse Side Plank
14. T-plank
15. Alternating Hand Foot Plank Lift Off
AB WORKOUTS:
Boot Camp Core
Plank-n-simple
Abs & Core Workout with a Fit Ball
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Push-Ups, My Secret Weapon
When I think of pushups I think of the military. I picture a bunch of boot camp newbies face down on the ground pumping out as many of those bad boys as they can. So if push ups are good enough for the military why aren’t they good enough for you and I? THEY ARE!
Some people whine about not having gym equipment, but push ups are one of the best exercises of all time – and they require NO equipment. The killer exercises strengthens the arms, chest and core, while also working the cardiovascular system. I mean think about it. Push ups can leave you breathing like you just sprinted a quarter mile if you’re doing them right.
So why is this delicious exercise not in more people’s exercise program? Some people are just lazy. Push ups takes a lot more out of you than sitting on a chest press machine. However, I think most people just Read the rest of this entry
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RANT: Fit Mags Needs to Shape Up!
I think it’s time magazines set some New Year’s Resolutions of their own! It’s time they shape up their content and lose the useless baggage they’ve all be carrying for so long!!
I was looking for a magazine at the corner pharmacy while in New York City with the FitFluential team, and was overwhelmed by all the magazine headlines – more like annoyed. “Blast Fat Fast, in only 10 Minutes” must sell magazines, but it should be an insult to our intelligence.
I guess “Blast Fat Realistically” wouldn’t sell subscriptions, or “Sculpt a New Physique in 30 Minutes a Day” (instead of 10 minutes a day) may seem too extreme – but come on people?! When will we quit falling for gimmick tricks that will let you down faster than your worst boyfriend?
When has ANYthing great come out of a little investment? How often have you reaped a big reward for little work? I’m sick of seeing these watered down workouts and false claims that prey on the hopeless. For ONCE, would someone man up and actually put a workout boldly on their cover that (dare I say) looks a little challenging and takes a little more time than 10 minutes a day?
What do you want? Do you want truth or do you want the media to continue delivering half truths and gimmick workouts that rarely actually ‘work out’? Would you actually buy a magazine that featured factual information you may not WANT to hear but NEED to hear? Or are we all going to keep buying this crap and supporting this type of media?
iPhone Pics: Actual headlines on various covers this month: Read the rest of this entry
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Fast Four Workout – It’s Fast and it’s Furious!
This is one Fast and Furious workout for sure!! Sprints make this workout super intense and the squat presses kill the legs, glutes and shoulders. All in all, your entire body will be toast when this is over and all you needed was a barbell or set of dumbbells. Alright, it’s time to give it all you got!! Post your times in comments below the post in the BCx Blog for added accountability. Train Hard!
4 Rounds for Time:
1/4 Mile Sprint
Squat press (Thrusters)
CLICK HERE to see the entire post with training notes and subscribe to get more free workouts!
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The Lunch Time Stair Climb, Stair Climbing Workout
Jessica Landry, @JessgynNP on Twitter, tweeted a workout request: “@BonniePfiester send a good stair routine…something quick like can do in lunch hour wo leaving building.” So, I did. I tried it. It made me sweat like a pig and here it is!
I had 8 flights of stairs to do this workout but it can be totally modified to meet your needs. Estimated time: 20-30 minutes depending on your fitness level. Can be repeated for lengthier workout. Add dumbbells to boost difficulty. Have FUN!
1. Singles – Light Jog Up Stairs
Light trot down
2. Doubles – skipping 1 step, pushing with heels
Light trot down
3. Double Side Lunge – lunge as far right skipping one step, then lunge far left skipping a step, pushing with heels
Light trot down
4. Single/Double Intervals – Regular single steps one flight, Doubles second flight, repeat
Light trot down
5. Singles & Squats – Walk up & do 10 FAST Air Squats for each flight
Light trot down
6. Single Power Steps – Step up driving your weight off the heel of you foot. Toes should almost be off the ground
Light trot down
7. Double Side Lunge – lunge as far right skipping one step, then lunge far left skipping a step, pushing with heels
Light trot down
8. Triples – taking 3 Steps at a time (skipping 2 steps)
Light trot down
9. Doubles – skipping 1 step pushing with heels
Light trot down
10. Singles – cooling down, light on toes like a soft jog
Light trot down
Want more workouts you can do at home or work? Subscribe to our BCx Boot Camp blog, do BCx Boot Camp at FitStudio and learn more about BCx training at DoBCx.com.
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