Blog Archives

X-FIT BLITZ: Jump, Snatch, Squat!

livexfit workoutAdd this XFit Blitz to any workout to get your heart pumping and your full body working!

THE BLITZ

1st Round: 10 reps each
2nd Round: 8 reps each
3rd Round: 6 reps each

Jump Rope
Snatch (dumbbell, kettlebell or water bottle!)
Squat Jump

Training Tips:

  • No Rest Between Sets!
  • Go as quick as you can.
  • Time yourself to add intensity! 
  • Do double unders instead of regular jump rope to ramp it up even more!
  • Do again often and see if you can beat your time or increase resistance!

Steve and I lead LiveXFit on LiveExercise.com, available online, on Roku and on Samsung TV! Come join us and do the whole workout on LiveExercise.com. Click on the link for a free demo workout and a free trial offer to have access to over 2,000 workouts!! 

MATCHING GRAPHIC FOR INSTAGRAM & PINTEREST:

XFIT BLITZ

Post-Christmas Calorie Eraser

DW post christmas workout

If you ate like I did on Christmas, you may be in need for a really good calorie-scorcher like this one. Do it for as many rounds as you want (depending on just how many calories you want to erase! ha!). Then, when you are done, do a few for me!!! :)

Post Christmas Calorie Eraser

100 Meter Sprint
30 Double Unders
25 Burpees
400 Meter Run
30 Box Jumps

(repeat 3-5 times)

Stop-N-Go Full Body Workout

Stop & Go Workout

Here was one of the circuits we did on the LiveXfit show on LiveExercise.com, available online and on Roku.

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! …and you get to watch me DIE on the show every week! ha :)

STOP-N-GO WORKOUT:

Click on the links to watch video demonstration.

30-Second Wall-sits
20 Air Squats
30-Second Hand Stand
15 Push-press
30-Second Heavy Carry (I held 40lb dumbbells)
10 Pull Ups or pull downs
30-Second Plank
Burpees

3 TIMES

2 Biggest Fitness & Diet Mistakes

insanity#1 INSANITY - The first big mistake is doing what Albert Einstein defines as insanity – Insanity: doing the same thing over and over again and expecting different results.” As ridiculous as this may seem, people do it all the time. They workout for YEARS with absolutely no change. I understand this problem because many people simply don’t know what to do different – but the next mistake…oh my!

#2 STUPIDITY - (Please forgive me using the word “stupid” but I’m not pointing the finger – I’ve done it too). The second biggest mistake is (to me) the dumbest one of all. It’s when you get an amazing result with one formula – and then you try a new formula expecting the same result. This person KNOWS how to get success – but they keep searching for an easier way. Or, they keep trying to find someone who will tell them what they want to hear, ultimately wasting precious time they could be just doing what they know already works.

We are going to dig DEEP into this one because this one is the most unnecessary mistake of all.

Wash, Rinse & Repeat

best shape of your lifePeople often say  “I was in the best shape of my life when I __________”. They tell me they used to compete, they used to play sports, they used to do boot camp or they used to run… What I want to know is this: If you were in the best shape of your life when you “use to _________”, why aren’t you doing it now?

I often see this after boot camp. We get someone in the best shape of their life in our BCx Boot Camp program, and then they quit or start something new. I understand change is good, HOWEVER, if it’s not KEEPING you in the that state of being “the best shape of my life” maybe you need to rethink your fitness plan.

If It Ain’t Broke, Don’t Fix It?

Quit trying to fix something that wasn’t broken to begin with. You did something that worked, now do it again.

Sadly, people want to try to do as little as possible in hopes of getting the same result as doing as much as they have in the past. We do the same with eating. We see how much crap we can eat and get away with without gaining weight – and we normally fail.

You get OUT what you put IN. You can’t expect to gain muscle running. You can’t expect to burn serious calories lifting weights. You can’t expect amazing conditioning when you never tax your heart and lunges. And you can’t expect to easily pass up a donut if your workout was easy, because we all know the harder we work, the more protective over our calories we become.

BCx Boot Camp

Programs, like Boot Camps and sports conditioning (like CrossFit), combine different exercise methods to work strength, stamina and cardio all in one workout – as well as we make it tough enough that you think twice about blowing your hard work on crappy food choices. It’s all in the design of our programming – and the same goes with having a personal trainer, training for a show or doing other intense style training programs.

I’m not saying our BCx Boot Camp program is the only program to deliver results. (Here’s a sample of what someone can do in 6 weeks of Boot Camp.) What I’m saying is, unless you continue that same intensity of training with the same type of dieting that once delivered you amazing results, you can’t try something totally different, or cut back, and expect the same result.

It doesn’t mean you have to workout 6 days a week and beat your body up the way you might have to lose weight and get in shape, but once you hit maintenance, you shouldn’t just quit – and unfortunately, that’s exactly what people do. They join a gym and do a program for 4-6 weeks and then you never see them again.

You should be in “get fit mode” or “stay fit mode” – never just “off”. 

If you have been missing the fitter version of you, I encourage you to think back to what you were doing when you felt your best – and just simply repeat it. There’s no need to try something new. If it ain’t broke, don’t fix it!

Do BCx

Don’t have access to a program like BCx? Get the same workbook our Boot Campers follow online, and follow our killer 4-week online training program.  For those of you who aren’t local, or haven’t done our BCx Boot Camp programs online yet, here’s video footage of our program here in Vero Beach, Florida.

Learn more about BCx at www.DoBCx.com

NEW! >>> Join LiveExercise.com and workout with Steve and I on X Fit – powered by  BCx!

Brutal Boot Camp Workout

If you want to get your heart racing, lunges puffing, muscles pumping and body toning – this workout is for YOU! Here is the written workout, if you like to have text to refer to – or follow along in the video at the bottom of the page!! You will be one sweaty mess after it’s over – but you’ll feel amazing!

quad stretch

Warm Up

15-20 Forward Lunges
15-20 Side to Side Squats
5-10 Inch Worm Out to Push Ups

Stretch:
Quads
Hamstrings
Groin

push ups & squats#1 Couplet

10 Air Squats
10 Push Ups
3 Rounds

1 Final (4th) Round:
45 Seconds of each
Air Squats
Push Ups

Push Ups

2-MINUTE BLITZ

Advanced: Ramp up your workout with this 2-minute drill.
Beginners: Rest 2 minutes between couplets

10 Seconds of each:
Mountain Climbers
Burpees
Push Ups
Big Jacks

hip drive kettlebell swings#2 Couplet
10 Box Jumps (or Tuck Jumps) 
10 Kettlebell Swings
3 Rounds

1 Final (4th) Round:
45 Seconds of each
Box Jumps
Swings

2-MINUTE BLITZ

pull ups#3 Couplet
10 Tuck Jumps 
5 Pull Ups
3 Rounds

1 Final (4th) Round:
45 Seconds of each
Tuck Jumps
Pull Ups

2-MINUTE BLITZ

snatches#4 Couplet
10 Snatches (5 left, 5 right)
10 Pass Through Lunges
3 Rounds

1 Final (4th) Round:
45 Seconds of each
Snatches
Pass Through Lunges

Follow along through the entire workout with me on LiveExercise!

Join LiveExercise & watch workouts on Roku and online.
Try 14 Days Free!

Are you a Blogger? Become a LiveExercise affiliate.

The Kick-My-Butt Boot Camp Workout

Bonnie PfiesterIf I was prideful, I would keep this video under lock and key, and never EVER let this workout get out. HOWEVER, I believe it’s super important to share because I believe too many people think that fitness professionals are a little super human. While there are a few true fitness freaks out there – I am most definitely NOT one of them!! And this video is a perfect example!

I have my strengths and weaknesses just like anyone else. I am strong, but my cardio….not so much! ha! After rehabbing my ankle, I’m having to get my cardio back up and these type of workouts really expose just how much more work I need.

This was one of the most brutal workouts I ever have done.  The wall-up bear crawl push up suicide absolutely KILLED me!! Honestly, I don’t care to EVER see that workout EVER again!!

If you try this , I challenge you NOT to push pause. NOT to take rest breaks or skip a few reps. Try to do it to the MAX! If you promise to do that, then you absolutely have all the right to LAUGH at me!! OMG! Honestly, I’m still laughing at my own self! HAHA!

45-Minute Boot Camp Workout on LiveExercise

Wall-Up Bear Crawl Push Up Suicide

10 Wall Ups
Bear Crawl Out
10 Push Ups
Bear Crawl Back
Repeat circuit doing 9 reps each, then 8,7,6…and all the way down to 1 (which doesn’t come soon enough, let me tell ya!!)

Try more insane workouts for 14 Days Free!

Become a LiveExercise affiliate.

liveexercise

FUNctional Workout

20130723_182423

Tools: Kettlebell, barbell, battle ropes & wall ball.

Warm Up: 1 Mile Run

Calisthenics:
20 seconds of intense exercise, followed by 40 seconds of moderate exercise.

:20 Football Stomps
:40 Push Ups
:20 Tuck Jumps
:40 Mountain Climbers
:60 rest
X 3

Functional Training Workout
30 seconds of each exercise

battle-ropes:30 Kettlebell Swings
:30 Wall Ball Burpee

:30 second rest

:30 Rope Slams
:30 Push Presses

:30 second rest

:30 Box Jumps
:30 Shuffle Touch

60 seconds rest
X 5

Explore fun fitness tools like the sling trainerbattle ropes & sand bags, and take your training up a notch.

Exercise of the Week:

No More Boring Treadmill Workouts!

Move your clothes! Dust off the controls! It’s time to actually USE your treadmill – and use it like you’ve never used it before!

It seems like it was yesterday that I did this insane workout in our living room, as a guinea pig for Steve’s upcoming treadmill workout video called BCx Treadz. Let me tell you what! My legs were on FIRE, my heart was about to POP OUT of my chest and I SWEAT enough to fill a bucket! This workout was no joke. Go ahead, watch me DIE and BEG for mercy!! lol

After doing that workout, I realize how lame my boring cardio had been – and I realized how EXCITED people would be to REVIVE their dusty old treadmill that acts more like a coat rack than a piece of fitness equipment.

BCx Treadz Treadmill WorkoutBCx Treadz workout series was released for online downloads today! The video series includes 4 different 20-minute workouts: Cardio, Conditioning, Upper Body & Lower Body. Each video comes in standard definition, or high definition, as well as is offered with or without music in case you want to listen to Steve’s prompts while listening to YOUR tunes instead of ours! Also, you can download 3 copies so you can have a copy on each of your devices – from your computer to your tablet or smartphone.

Steve Explains the Workout

Think You’ll Fall Off?

Don’t worry! The treadmill is only going .5-1.5 mph during the untraditional exercises – and you can even do some of the moves off the treadmill altogether if you want! Believe me, I’m one of the MOST UNCOORDINATED people I know! If I can do it, ANYONE can! Seriously! And we tested it out on our own clients, all ranging in different shapes, sizes and ages. The results: They all got the greatest workout they’d ever experienced on a treadmill!

CLICK HERE to download your copy of BCx Treadz Workouts! Workouts start at only $9.99 each and can be used with your regular treadmill training or on their own. Get all 4 workouts or just pick out what you need to most!

Use #BCxTreadz hashtag if your treadmill workout on social media! I’ll be sharing YOUR pics and progress over the next few weeks!

SHARE this blog if you think it will help some of your friends who have a lonely treadmill at home needing use.

LEGelicious Workout

LEGeliciousHere was my workout yesterday. It was a great workout – left me dripping in sweat and feeling great! Of course I would have said I hated it when I was actually doing it, but that’s how I knew it was going to be good! lol Enjoy!

•  15 Barbell Overhead Squat

•  15 Plyo Box Jump

•  30 Overhead Walking Lunges

•  15 Burpees

•  60-Second Wall-sits

5 Rounds for Time

Love to hate it, Hate to Love it

wall sitsSometimes the stuff you need most is the stuff you hate the most. That’s why I love workouts like this, because it forces you to do stuff you don’t like.

Personally, the exercise I hated most in this workout were the wall sits. I reeeeeally don’t like those things!! Sitting still is always hard for me, but then add burning legs into it – that equals misery to me! ha!

Give me more burpees!!!
Just pleeeease, no more wall sittttssss!! ;)

What’s your least favorite out of these 5 moves?

No More Crappy Workouts: 5 Rules to Train By

definition of a good workoutMany people show up to the gym day after day to go through the same old routine that never changes their body. What baffles me is why anyone would KEEP showing up if they aren’t getting results or change.

Is it because they don’t really have goals? Is it because they  don’t realize their potential? Is it because they don’t realize how much harder other people are training? Could it be because they have nothing to compare their workout too? Maybe they just don’t know what they are doing.

Ironically, many people would tell you they are working out hard and that they know how to workout. Even worse, they may tell others what they do and teach others “their” type of training. 

Listen, if your body is not changing, you need to change something. Even if your diet is wack, you still should see muscle development, tone and increased strength and stamina. If you don’t struggle through your workout, then maybe you aren’t working out hard enough.

No Crappy Workouts!

gym girlsLast night I was taking 3 of our girls (pictured right) through a full-body circuit on equipment at our gym. I had them doing 30 seconds ON and 30 seconds OFF. My goal was to teach them the intensity I was wanting them to experience. As they each got on the equipment and started their first set, I watched their breathing and their facial expressions. I could tell their starting weight was a little too easy. Their eyebrows were not ruffled, they weren’t getting out of breath or straining and, when the 30 seconds were up, they weren’t really relieved to hear me say stop. Of course this was the first round to test their strength so we could adjust. I explained, “you need a weight that is challenging enough that you can’t WAIT for me to say TIME”.

The next set was very different. They were really pushing it to keep moving, they were getting winded and they were very happy when the timer went off. The 30 seconds of rest didn’t seem long enough and the 30 seconds of work seemed like forever. THAT’S when I knew we had it right.

If my girls did all the same exercises, but just were told to do a certain amount of reps and sets, they would have not had NEAR the intensity. They might have preferred to just go through the motions because that would have been easier, BUT I guarantee they prefer the results they will get from pushing it.

5 Rules to Train By

straining workout1. The last 2-3 reps should almost be impossible to finish on your own. If you train using a workout based on reps and sets, pay attention to how your last reps feel. If you can do a few more reps than prescribed, it’s time to go up in weight or reps.

2. You should be sweating. Unless you are just one of the lucky ones that don’t sweat much, you should be breaking a sweat during your workout if you really want to get the most out of your workout (toning and calorie burn too). If you aren’t getting your heart rate up and your blood pumping, it’s likely you are resting too long between sets or your resistance isn’t hard enough.

checking heart rate3. Your blood should be pumping. If you are sculpting your body with weights, throw in a tough conditioning exercise or circuit to take your overall workout intensity up, like burpees, mountain climbers, jump rope, jacks, air squats, box jumps, etc. A conditioning exercise is a great way to build more intensity and make any bland workout a lot more challenging.

4. The workout should be challenging. Trade reps and sets for time. If you don’t want to count reps and sets, try working out to the clock. Choose the amount of time you want to work and the time you want to rest, and use that set time as your trainer. For instance, I use the  GymBoss to track 40 seconds ON, 20 seconds OFF. This forces me to stay on task and get back to work whether I feel like it or not (and often times not. lol)

spotter5. You may need a spotter. Having a spotter can really help take your training up a notch. A good spotter will give you just the help you need to keep the weight moving those last few reps when you normally would have had to quit or go down in weight.

So NO to crappy workouts and say YES to results. If your workouts are easy and fun while you are doing it, it’s likely you just aren’t pushing yourself and working to your fullest potential. Don’t get me wrong, some people love a crazy tough insanely hard near-death workout. If you are one of those sickos that really love it when your muscles are on FIRE and your heart feels like it’s beating out of your chest, just keep it up – you are just the minority.

Whether you like the workout or not, if it’s intense enough, you will always be happy when it’s finished – and happier with the results!

Sample Upper Body Conditioning Workout

If you are doing this solo, start by timing your reps at station #1. Use that time to set your pace for #2 and #3. If you are doing this with a workout partner, Rotate  stations #2 and #3 each round (do #1 and #2, then do #1 and #3). Watch the video below to get an idea of how the workout goes. This workout isn’t a bulking workout and it’s great for guys and girls.

pull upsSet up 3 stations:
#1 Pull up bar (or pull down & pull up station)
#2 Resistance bands (or cable) with low attachment
#3 Floor space

The person at the #1 pull up bar station sets the pace for the other stations.

The Workout:

#1 5 Pull Ups & 10 Toes to Bar X 2
#2 Band Adduction Iso Hold (peck deck/cable flies)
#3 Push Ups

#2 & #3 continue until #1 is finished with 2 sets of pull ups and toes to bar. Then everyone switches stations until they’ve hit each station. Complete 5 rounds. Watch the video to see the pace and feel of the workout.

This workout is part of our BCx Boot Camp conditioning training.
Subscribe to our youtube to get more creative workouts for individuals, partners and groups.

Follow

Get every new post delivered to your Inbox.

Join 52,848 other followers

%d bloggers like this: