Posts tagged butt

Bikini Body Workout

by Bonnie Pfiester

10342936_2427800252535_2089208112359979423_n BCx Bikini Boot Camp (at Max Fitness Club)

Here’s one of the leg and back workouts we do in Bikini Boot Camp. BCx Bikini Boot Camp is a program we are running for bikini competitors, and women just wanting to look fit on the beach. They are getting insane results (like Heather here who has lost 64lbs!!) and this is one of my favorite workouts.

Our bikini boot campers do 3 group workouts a week, plus are given extra cardio and weights homework to do on their own. Here’s a taste of one of our “homework” assignments, which gets the ladies more comfortable using weight equipment and working out around men.

(Learn more about our programs at Max Fitness.)

NOTE: The next Bikini Camp & Shred Camp (our coed camp) starts Monday March 9th! Classes are almost full!

Hamstrings:

NOTE: Click on the exercise to watch video instructions

Prone Hamstring Curl
SETS:                         5
REPS:                         20,18,15,12,10
RESISTANCE:            35,45,50,55,60
REST:                        30-45 seconds max rest time.

Try to keep resistance high but it is more important to hit the rep range goal. Every set alternate feet position from wide (8”apart) to close (touching)

Alternating Standing Hamstring Curl
SETS:                         5
REPS:                         15
RESISTANCE:            20 (Increase each set as possible)
REST:                        20-30 seconds max rest time.

Keep upper supporting leg (femur) against the pad. Complete 5 sets on both legs. No rest when switching left and right.

Quadriceps:

Leg Press
SETS:                         5
REPS:                         25,20,15,15,15
RESISTANCE:            2plates, 3plates, 4plates, 5plates, 6plates
REST:                        45-60 seconds max rest time  maintain shoulder width foot position.

Keep seat back in the lowest position to allow for increased ROM. Push with your heals with no pauses, (continuous motion). Try to keep resistance high but it is more important to
hit the rep range goal.

Heavy Walking Lunges
SETS:                         3
REPS:                         20 (40 total-20 each leg)
RESISTANCE:            15, 20, 25 (2 dumbbells each hand)
REST:                        45-60 seconds max rest time  weight the front foot.

No pause, use continuos motion. Grip strength may become an issue. Short steps with depth, almost touching the back knee to the ground.

Leg Extension
SETS:                         5
REPS:                         25,20,15,15,15
RESISTANCE:            40,45,50,60,60
REST:                        45-60 seconds max rest time change leg position randomly across all five sets.

Make sure to get full ROM by allowing your legs to go all the way down and all the way up. NO PAUSING (use continuous motion)

BACK

Wide Grip Pull Down

SETS:                         5
REPS:                         15
RESISTANCE:            50,60,70,?,?
REST:                        45 seconds max rest time, superset each set with 10 push ups.

Close Grip Pull Down

SETS:                         5
REPS:                         15
RESISTANCE:            50,60,70,?,?
REST:                        45 seconds max rest time, superset each set with 20 (each side) bicycle crunches.

Remember when pulling down to imagine pushing DOWN with your elbows instead of pulling down with your hands. Stay extended through your thorax (bow your chest up) towards the bottom end of the range as you try to touch your chest with the close grip handles keeping your elbows in close. Remember to keep your elbows out wide and rotate your body to touch your elbow to your knee (instead of pointing your elbows forward to reach your knee). Focus on rotation through the waist.

Seated wide Grip Row

SETS:                         4
REPS:                         15
RESISTANCE:            50,60,70,?,?
REST:                        45 seconds max rest time, superset each set with 20 side plank pulses .

Remember when pulling back low into your waist try to imagine pushing BACK with your elbows instead of pulling BACK with your hands. Stay extended through your thorax (bow your chest up) towards the end of the range as you try to touch your navel with the bar (USE LONG PULL DOWN BAR AND GRIP ON THE OUTSIDE ANGLE.

Leg Workout Graphic:

MEN’S PFITNESS: Get Your Fitness Mojo Back

by Steve Pfiester

Anyone who has worked out for any length of time realizes there are different seasons in the gym. Definitely not referring to Summer or Winter. The seasons I am talking about are “the lazy season”, “the lean up season”, “the bulk up season”, or even “the I’m on fire to workout season”.

If you are like me, one week you want to be bigger, then a week later you want to be more shredded. Then, maybe you get bored, then you just don’t care – only to see something that inspires you or motivates you to get back and “train like a freak”. For me, this is usually a picture of my fat face or brand new belly!

Whatever season you’re in, we all aspire to see or experience that “one thing” that organically creates a deep burning desire to be sold to get in shape once more. (Side note: the true desire to get fit has to be because you want the change for you, not to train for anyone else!)

“The Lazy Season”

Recently Bonnie, my wife, and I competed in a pretty large bodybuilding and physique event in Daytona Florida. We both were completely motivated to train and eat like a “Pharisee” for over 4 months. Our motivation never wavered. We were relentless in our pursuit of the goal laid before us. During the training we vowed to have tighter parameters of our weight and diet, making sure to maintain all of this hard work and higher level of fitness. But here I am, 2 Disney trips, 3 nights on the town, 1 week of company at our house, and 6 weeks later, disappointed and rather stale with my eating and training. We had the best intentions, we even set limits on our diet and I have definitely been training. So what happened?

Good intentions and even setting strict parameters are futile if left unchecked. Laziness quickly sets in. Arbitrary goals with no finish line are a sure way to fail. Our goals need to have a finite beginning and end that depicts some entity of time, and reward. Give your self a start line and a definite finish line that you CAN NOT continue to move every time you mess up. If you keep restarting your diet and training every Monday, it is probably because your finish line is as “wishy washy” as your efforts to get in shape.

TLF APPAREL

“The Get Back on Track Season”

Even after establishing some goals, how do we get back (and stay motivated) to “train like a freak”?

TLF Apparel 1. New routine and exercises to facilitate the goals you established (bigger, stronger, faster). Sign up for another show, race, competition or event.
2. Get some food and supplements that will enhance training. New recipes and doing research on vitamins will help motivate you.
3. Grab some new music and make a sick playlist specific for each workout (cardio, arms, legs, ect…)
4. New gear… My favorite motivator. A new outfit from TLF Apparel, new shoes, gloves or straps, a new med ball, speed rope, kettle bell, did I mention a new outfit?

So whats the deal? Establishing the goals in a finite time is by far the most important, but making an investment into that goal is paramount. If every Monday you are starting over you need to feel a loss of your investment. It needs to cost you something when you mess up or quit. In order to look freaky good, you have to “train like a freak”.

Check out this gear I got from TLF (Train Like a Freak) apparel that got me back on track to train like a freak. Thanks TLF, you guys motivate me!!!

CONNECT WITH TLF:

Follow the Train Like a Freak hashtag for motivation.
Follow them on Instagram
Follow them on Facebook
Follow them on Twitter

TLF is on our Merry Pfitness Gift Idea List. Click HERE to learn more.

TLF Apparel – for men and women

Infinity Rep Sleeveless Hoodie

I can wear this hoodie to the gym or I can throw it on with some jeans and go to a movie. It’s really that versatile – and yet it’s cozy as my most comfy pajamas, so I tend to throw it on when lounging around the house too. It’s definitely one of my favs. As much use as I get out of this, it’s worth the money. Price tag: $54.00. Available in grey or black.

Product Highlights:
High-quality Infi-Dry™ fabric keeps you cool & dry
Lightweight soft comfortable fabric Flat seamed for chafe resistance
Mesh back shoulder and hood panels for added style
Reflective Infinity logo on the upper front left chest
Reflective Infinity “punched out” logo on the back right shoulder
TLF engraved drawstring caps

Coupon Code to get 20% OFF
CODE: 20TLF002
CLICK HERE TO ORDER

Infinity Longevity Shorts

TLF’s™ Infinity Longevity Shorts is made with Infi-Dry™ technology, these lightweight, moisture-wicking shorts provide you with comfort that will last throughout your entire workout or any sports activity. Price Tag: $44. Available in grey or black.

Product Highlights:
High-quality Infi-Dry™ fabric keeps you cool & dry, wicking away the sweat and moisture
Custom “Property of TLF Crest” artwork on front of left leg
TLF woven skull patch on center back
Convenient side pockets to store items safely during workout
Drawstring waistband for a custom fit
TLF engraved drawstring caps

Coupon Code to get 20% OFF
CODE: 20TLF002
CLICK HERE TO ORDER

Up Next:

I will show off my next outfit. You can get a sneak peak of it, before my review goes out in this recent video (where I talk about sculpting tips).

BCx Leg & Glute Workout

by Bonnie Pfiester

live X BCX WORKOUT LEG & CARDIO This 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.

Full-Body Scardio Workout

by Bonnie Pfiester

Strength + Cardio = Scardio!

Why 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 (bands, machine 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

by Bonnie Pfiester

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! www.instagram.com/bonniepfiester !

5 Ways to Squat

by Bonnie Pfiester

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

by Bonnie Pfiester

Start 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

by Bonnie Pfiester

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

Nothing 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!)

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

CrossFit Intensity Shorts (LOVE THESE!!)

CrossFit Endurance Training Jaquard Hoodie (AWESOME FIT!)

CrossFit Skinny Strap Bra (super cool design!)

Fit Legs: Leg Workout

by Bonnie Pfiester

Here’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

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

by Bonnie Pfiester

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.