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 …
We are all born with the most amazing perky little compact bubble butts. I’m always baffled by how cute and bubbley little girl’s little tushes are. (And I secretly envy them.) Once upon a time, I too had that cutie patootie. But, over time, that little perfect perky bottom went through a lot of changes over the …
If you ever took step aerobics back in the day, chances are, you did some type of “knee repeater” – however, not all knee repeaters are created equal. Knee repeaters can be sloppy and just “ok” for working the glutes – OR they can be done very purposefully for an amazing glute workout. Training Points for …
We’ve had a lot of questions about how often Tasha and Steve trained and what their workout was like. A&E asked Steve to show us his favorite butt exercises. So, here are the 5 exercises, along with a whole butt workout to follow using those exercises. Fat To Fit Butt Workout Start with all exercises bearing weight …
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 …
Get your heart rate up and burn calories while you sculpt your body during this super effective workout. Do each circuit for time to take things up a notch! Click on the link to see video instruction. 10 Burpees 15 Thrusters (squat & Press) 15 Overhead walking Lunges X3 10 2-Count Mountain Climbers 15 Shoulder …
DAILY INSIGHT: It’s Day 4, and this has probably been a pretty challenging week so far. The good news is that as you continue your training, your body will adapt, and every week will seem a little easier, even as you continue to exercise intensely. As for diet, if you are trying to reduce your …
Welcome to BCx! We designed this killer four-week, boot camp program for people who want to get extreme results who can’t take our program here in Vero Beach, Florida. Anyone can do anything for 4 weeks right? RIGHT! Yes, you can do this! If you want to get lean, get strong, get fit and get amazing results, you …
Here’s one of our Leg Workout designed for our bikini boot campers, created for the gym using leg equipment/machines. Give it a try! Rest Time: 45 SECONDS max rest time between sets. 2 minutes between exercises Hack squats: 4 sets/15 reps Suggested weight: start with 1-25lb plate on only one side. Try to increase each set, BUT it is …
