Posts tagged boot camp

30 Days of Motivation: It’s Time to Get Back Up

get upQuote of the Day: “There is no question we will fall. The question is how we will get up.”

Scripture of the Day: Then Jesus said to him, “Get up! Pick up your mat and walk.” John 5:8

We All Fall Down

We’ve all done it. We skip a workout. We get out of a routine. We get lazy. We get on a pity party. We cheat on our diet – or completely go off of it all together! We stuff ourselves so full that we walk away from the table completely disgusted with ourselves, only to do it again a few hours or days later.

Are we mentally retarded? Nope! We are human. We like food and we hate discipline. But sooner or later, there comes the time to say goodbye to poor eating and to start fresh and erase your “sins”.

Are You Going to Just Sit There?

Ironically, we can go weeks, and even months, spending more time regretting the damage than we do on repairing it. Quit beating yourself up. You did it. It’s over. That’s so 3 seconds ago! It’s time to move on!

Jesus told that man to “get up”. Another words, quit laying there complaining and hoping someone will help you. Jesus also said “take up your bed” which, I believe, meant “clean up your mess, it’s time to move on”. Lastly Jesus says “walk”. At that time, the man was still paralyzed. I think the message here is there is work required. We have to make an effort if we want to be “healed”, and we have to have faith.

If you want something, you have to at least try to do it. If we want to get in shape, we can’t wait for someone, some pill or some magical motivational feeling to make us fit. No, we have to get up an “walk”. We have to have faith that if we make the first step, it will be worth it – that your work will pay off. You will never know what you can do, if you never even try.

standGet on Solid Ground

Quit fretting about how fat you feel. Quit rehashing your mistakes. Instead, focus on your plan and focus on “cleaning up your mess”. We all trip up. The actual fall (or the embarrassment of falling) and the getting up part is the hardest part. Once you get up, standing is easy – as long as you are on solid ground. Get your footing and plant yourself in a healthy environment.

Quitting regretting and start living!

Exercise of the Day: Turkish Get Up

Try this Turkish Get Up Workout on LiveExercise

Try our BCx Boot Camp workouts on LiveExercise Free! It’s only $7.99/month for 2,000+ workouts!

Turkish Get Up Workout

Turkish Get Up Triplet

Grab a dumbbell or kettlebell in one hand and do the following exercises on 1 Arm Only
10 Turkish Get Ups
10 Snatches
10 1-Arm Thruster (Squat & Press)
(Repeat on the other Arm)
REPEAT 3 TIMES

Pinterest Image:

Turkish Get Ups

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Fat-Melting Heart-Pounding Upper Body Workout

Here is one of our latest BCx Boot Camp workouts on LiveExercise.com. This workout is designed to sculpt your upper body, as well as burn a ton of calories in a short period of time (normally only 30-40 minutes). Follow the written workout below, and subscribe to LiveExercise to the workout WITH US!

BCx Boot Camp Workout

Shoulders:
Do the following exercises with NO rest between exercises.

12 Push Press
12 MOUNTAIN CLIMBERS
12 Lateral Raise
12 MOUNTAIN CLIMBERS
12 Rear Delt Raise
12 MOUNTAIN CLIMBERS
X 3

Back & Chest:
Do the following exercises with NO rest between exercises.

12 Pull Ups or Pull Downs
12 KETTLEBELL SWINGS 
12 Bent-over Row
12 KETTLEBELL SWINGS 
12 Push Ups
12 KETTLEBELL SWINGS
X 3

Abs & Core:
Do the following exercises with NO rest between exercises.

15 Rope Crunch
15 BICYCLE CRUNCH
15 Toes to Bar (or Reverse Crunch)
15 BICYCLE CRUNCH
15 Side Plank Pulses (L)
15 BICYCLE CRUNCH
15 Side Plank Pulses (R)
15 BICYCLE CRUNCH
X 3

Arms:
Do the following exercises with NO rest between exercises.

12 Heavy Pants
12 TUCK JUMPS
12 Dips
12 TUCK JUMPS
12 Bicel Curls
12 TUCK JUMPS
X 3

ONE-MONTH BOOT CAMP

BCx Boot Camp

If you liked this workout, click HERE to follow a whole month of BCx Boot Camp for only $7.99/month! Seriously, that is SO cheap! Our local boot campers pay $250/month to workout with us 3 x a week. Give it a try – you can cancel anytime. There really is nothing to lose! Hope to see you there!!!

BCx Leg & Glute Workout

live X BCX WORKOUT LEG & CARDIOThis lower body workout part of the workout from Episode 33 from our BCx Boot Camp show on LiveExercise.com. It’s killer cardio and conditioning, with an emphasis on the glutes.

This is how the workout works. You have one minute to do each exercise combination, which is 10 cardio exercises (the burpees or the tuck jumps) and the rest of that same minute to do as many reps as you can of the following exercise. Live Exercise offers a free 14 day trial (just click on the free trial banner on the side of the workout page) so you can actually do the workout with us!

Workout Tips: 
You can take a 60 second break between rounds, but not between exercises.
On the second segment, start with your left leg and alternate legs each round.

There are 36 BCx Workouts to choose from – PLUS over 2,000 other workouts on LiveExercise including Yoga, Workouts with Bands, Cardio & More!

BCx Boot Camp combines strength, cardio and conditioning into one effective body sculpting workout, using a wide variety of tools & training methods. Learn more about BCx Boot Camp at www.DoBCx.com.

 

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.

[youtube=http://www.youtube.com/watch?v=1KLSkh_xE_U]

Learn more about BCx at www.DoBCx.com

[youtube=http://www.youtube.com/watch?v=nQDI5B_26aQ]

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!

[youtube=http://www.youtube.com/watch?v=nQDI5B_26aQ]

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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

[youtube=http://youtu.be/DYfXM_vyIgw]

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:

[youtube=http://youtu.be/3zsCK5I6KBg]

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