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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 http://www.DoBCx.com.

 

Full-Body Scardio Workout

Strength + Cardio = Scardio!

fullbody workoutWhy do your cardio and strength separately, when you can do them together and burn MORE calories and get FASTER results?! Full body conditioning workouts not only sculpt your body, burn fat and tone muscle but they get you in the best shape – AND they save time!

There are 2 ways to do this workout. For more cardio, do both the upper body and lower body back-to-back and then repeat the both circuits 3 times. For more strength, do each circuit separately, doing upper body for 3 rounds, then doing lower body for 3 rounds (how it’s written below). Either one will burn a ton of calories and tone! Try them both and tell me which one you prefer! :)

TIP: Click on the links to see video instruction.

SET YOUR TIMER: 60 seconds cardio, 30 seconds strength
I use the Gymboss Interval Timer, which lets you set up various training intervals!

60s JUMP ROPE
30s PULL UPS or PULL DOWNS
30s SHOULDER PRESS
30s BICEP CURLS
30s PUSH UPS
X 3 (no rest until all 3 rounds are done)

60s MOUNTAIN CLIMBERS
30s FORWARD LUNGE LEFT (with or without weight)
30s FORWARD LUNGE RIGHT (with or without weight)
30s HAMSTRING CURL (bandsmachine or ball)
30s SQUATS (with or without weight)
X 3  (no rest until all 3 rounds are done)

Be sure to subscribe for more workouts!

Full Body Toning Workout

Looking for a fast and super effective workout. Try this circuit out. You can do it alone for a quick full body workout, or add it to your shoulder workout for even more awesome muscle burning fun!

10 Mountain Climbers
10 Single Arm Press (one arm only)
10 Swings
10 Snatches
1 Minute of Clean, Squat, Press
Repeat doing the other arm (single arm press)

X 3 (6 rounds total)

Rest only after one full round (after completing one round on each side). Rest for no longer than 60 seconds.

This is one of 4 workouts we did on LiveXFit, Episode 27. Come join us on LiveXFit cross training show on www.LiveExercise.com for more great workouts!!

BE SURE TO SUBSCRIBE FOR MORE! – & PIN THIS WORKOUT SO YOU CAN FIND IT EASILY! :)
I also post these workouts on instagram too! http://www.instagram.com/bonniepfiester !

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 inner thigh.
4. Regular stance: Works neutral (all areas equally)
5. Narrow stance (Sissy Squat): Works more outer thigh.

For a complete leg workout using squats do the following exercises. Can be done with or without weight.

WEIGHT ON HEELS
20 Plie Squats
20 Regular Squats
20 Sissy Squats

WEIGHT ON TOES
20 Plie Squats
20 Regular Squats
20 Sissy Squats

X 2-3 Sets

squatting with wood under toes Tip #1: Wear flat shoes (like Reebok’s CrossFit Nanos) for leg day so you don’t shift your weight on your toes accidentally.

Tip #2: You can add a piece of wood, or small weights under your heels or toes to help you shift your weight where you want it.

Tip #3: Muscle needs to be broken down to repair and get stronger. Too much rest time can be counterproductive.

Tip #4: It’s better to go light, and go DEEP (as long as your knees can handle it) than it is to go heavy and squat shallow. Besides, if you are weaker the deeper you go, that just means THAT is where you need strengthening the most! If you avoid going deep, you are not strengthening the muscles required for deep squats.

 

The Fanny Firmer Workout

Fanny firmerStart 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 left leg moving. Again, NO REST until the entire circuit is complete. Rest for 1-2 minutes between rounds. Repeat 3 times. Add to cardio (Circuit + 10 min cardio X 3).

This segment is part of this month’s kickboxing routine led by Steve Pfiester at Max Fitness Club, held on Mondays & Wednesdays at 5:30pm.

Get a FREE WEEK PASS and do this workout at the Max!

Lunge-Hour Workout

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Reebok CrossFit GearNothing sculpts the glutes, inner and out thigh, and legs like lunges. Here is a killer lung workout you can do anywhere. NOTE TO LADIES: If you are sick of workout shorts riding up on leg day, these CrossFit Shorts totally rock. they have built-in undies (so no accidental flashing of pink parts, lol) and, while the fit flat and snug around the waist, they are loose around the thigh – and the stretch fabric lets you kick, squat and lunge without binding up or pulling. Plus, they don’t look like those running shorts that are so baggy they look like diapers. These shorts are all the same comfort, but much more flattering. :)

LUNGE-HOUR WORKOUT

Reebok

30 WALKING LUNGES
30 Seconds Rest

15 Static Lunges (right leg forward)
15 Lunge Kick (right)
15 Diagonal Lunge (45˙, right leg)
15 Stomps (right)
30 Seconds Rest

30 WALKING LUNGES
30 Seconds Rest

15 Static Lunges (left leg forward)
15 Lunge Kick (left)
15 Diagonal Lunge (45˙, right left)
15 Stomps (left)

30 WALKING LUNGES
30 Seconds Rest

REPEAT 3 TIMES

My newest Reebok CrossFit Gear:

CrossFit Perform Tank (what I am wearing today!)

Reebok CrossFit Tank

CrossFit Shore Training Shorts (the shorts I’m wearing in the above pic)

Reebok CrossFit Clothes

CrossFit Intensity Shorts (LOVE THESE!!)

Reebok CrossFit Clothes

CrossFit Endurance Training Jaquard Hoodie (AWESOME FIT!)

Screen Shot 2014-03-13 at 10.30.06 AM

CrossFit Skinny Strap Bra (super cool design!)

Reebok CrossFit Sportsbra Reebok CrossFit Sportsbra

 

Fit Legs: Leg Workout

sexy legsHere’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 increase each set,  BUT it is more important to get 15 reps than go heavier and stop early

Single leg leg press: 4 sets/20 reps each
suggested: start with 1-25lb plate on only one side.

Try to increase each set,  BUT it is more important to get 20 reps than go heavier and stop early

hamstring curls

Ham string curls: 5sets > #1 20 reps, #2 18 reps, #3 15 reps, #4 15 reps, #5 12 reps
Suggested: Start at 35lbs and go heavier by 5-10lbs every set.  Please maintain your reps

Leg Extension: 5 sets/ 15 reps
Suggested: Start at 40lbs and go up.  But keep you reps up

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 – 3 sets each leg extension 

  1. 20 Toes up (straight)
  2. 20 Toes in
  3. 20 Toes out

Leg Extension

#2 – 4 sets of leg press (2 plates, 1 plate on each side)

  1. 30 feet shoulder width apart
  2. 30 feet close
  3. 30 feet wide plié
  4. 10 close/10 shoulder/10 plié

leg press

#3 – 3 sets leg extension (repeat #1)

Leg Extension

#4 – 3 sets of single leg press, 20 reps each (just the rack or one plate)

leg press

HAMSTRINGS

#1 4 sets straight leg dead lifts

  1. 20 w/ 45lb bar
  2. 18 w/ 65lbs (add 2 tens)
  3. 15 w/ 75lbs (add 2 fives)
  4. 15 w/ 85lbs (add 2 fives)

straight leg deadlift

#2 5 sets prone (laying down) hamstring curls

  1. 25 reps of 35-40lbs
  2. 20 reps of 40-45lbs
  3. 18 reps of 45-50lbs
  4. 15 reps of 50-55lbs
  5. 12 reps of 55-60lbs

prone leg curls

 

 

Bikini Body Workout

Mass SuitWhat 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. Granted, there is NO WAY it will be as intense as it was with the MASS SUIT (OMG!), but it will still be a killer workout.

One thing that makes this workout challenging is because it uses compound movements. Meaning, you are doing a lower body exercise AND an upper body exercise at the same time. To make things even more intense, you are not taking any rest between exercises to maximize calorie burn. The good news is, you get twice the workout in half the time! Yahoooo!!

The MASS SUIT kicked my butt and really challenged my core. I was out of breath in half the time of doing traditional training – and I have to admit I was challenged at only 10 reps in! ha! Here’s the workout video to follow along with, as well as the matching written workout!

MASS SUIT BIKINI BODY WORKOUT

10 Jumping Jacks
20 Stepback Lunges with Lateral Raises

10 Jumping Jacks
20 Forward Lunges with Lateral Raises

10 Jumping Jacks
20 Diagonal Lunge

X 3 Rounds

10 Stepback Lunges with Lateral Raises RIGHT
10 Stepback Lunges with Lateral Raises LEFT
10 Forward Lunges with Adduction RIGHT
10 Forward Lunges with Adduction LEFT
10 Diagonal Lunges RIGHT
10 Diagonal Lunges LEFT

The Shoulder Shake-Up Workout

Post is sponsored by FitFluential LLC on behalf of Cory Vines.

shoulder shake-up workout NOTE: Click on the exercise to view video instruction.

1st Segment: HEAVY
3 x 12 Seated Dumbbell Shoulder Press
3 x 10 Dumbbell Snatch (10 Right/10 Left)
3 x 12 Upright Rows

2nd Conditioning Segment: MODERATE
2 x 10 Step Up & 1-Arm Shoulder Press (R/L)

Super Set: (Right arm first)
1 x 10 1-Arm Step Up (arm stays up)
1 x 15 1-Arm Shoulder Press
(repeat Left Arm – no rest)
x 2

3rd Segment (Arms start shaking!): LIGHT
15 Dumbbell Lateral Raise
30-Second Elbow Plank
X 3 (no rest between exercises & rounds)

3 x 15 Dumbbell Rear Delts

I’M STAYING COOL IN CORY VINES

CORY VINES I’m wore my brand new Cory Vines racerback tank yesterday and loved it. It’s super soft, light, extremely breathable and has moisture wicking technology that allows sweat to evaporate quickly. It fit really nicely (somewhat fitted in the chest area, with a nice bit of light stretch), but a little looser through the waist so I’m not suffocating or feeling like every fat roll is showing through. Best yet, it’s not expensive! Get this tank.

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