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Do a 180 in 2014 and Try This Simple Workout!

180 workout

Workouts don’t have to be hard – they can be super simple! Just to prove it, do these 3 exercises for 20 reps each as fast as you can. Time yourself to add more accountability, as well as track your progress when you repeat it. It’s a super simple and quick workout that will have you breathing heavy in a heart beat.

This workout is great for toning the core and upper body, as well as burning calories. Do it alone or add it to your regular cardio or weight routine. You can do it between exercises or laps when walking or jogging.

Want a little guidance? Join Steve Pfiester at LiveExercise for the whole routine. This triplet was one of several workouts he did today on the Chiseled Cardio show. Use this code (NOGYM2014) to get an EXTRA FREE MONTH added to your Free 14 Day Trial! Click HERE to see one of our sample workouts and start your trial!

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)

The Long Mile Cardio and Conditioning Workout

box jumps stars

Bored of running? Well here’s a workout that incorporates running and full-body conditioning all in one killer fat-burning calorie-scorching workout!

1/4 Mile Sprint
10 Tuck Jumps
10 Thrusters
10 Box Jumps
10 Push Ups
10 Wall Ups
4 ROUNDS FOR TIME 

If you try this workout – post your time below! I’d LOVE to see how you do! …and you can come back and do it again and see if you can beat your old time!

Here’s the matching graphic if you want to share what you did! :)

The Long Mile Workout

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

Will Tattoo For Protein

You know I don’t really do giveaways or push sweepstakes, but this contest is super easy – and well worth it!! We all know supplements can add up, so why not enter to win a WHOLE YEAR’s worth!! Right?! All you need to do is tattoo Designer Whey somewhere on your body. WHAAAAT?!?! hahaha Okayyyy, not really! Designer Whey is giving out free TEMPORARY tattoos for a chance to win killer prizes. :) Here’s the scoop…

Designer whey

20th Anniversary Tattoo Photo Contest (10 Chances to Win!)
Follow these three EASY steps (Must be a US resident 18 or older):

  1. Enter your contact info below so we can send you FREE temporary tattoos (don’t worry, we won’t spam you, just free tattoos for all!) Everyone needs a free tattoo, right?
  2. Snap a pic with your favorite tattoo.
  3. Upload your photo using the link on our Facebook page, or simply post on Twitter or Instagram using #DesignerWhey20.

CLICK HERE to enter!
See more!

FAM_SHOT_2013

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

Fit & Trim Bikini Bottom Workout

Fit & Trim Leg & Butt Workout

We have several clients we train to compete in figure, physique and bikini. This is one of the workouts Steve put his bikini girls through that I loved. While you don’t have to wear a two piece (or be a girl) to do this workout, it’s definitely a workout you’ll want to try!

Butt & Leg Workout

Click on each exercise to watch video demonstration of the exercise. Do 15 reps of each, with no rest between exercises. Rest for 1-2 minutes between completed circuits.

15 Back Squats (95lb-135lb)
15  Thrusters (10-15-lb dumbbells)
15  Walking Lunges (15lb dumbbells)
X3  (rest after 3rd round)

15 Leg Extension (moderate, 45-55lb)
15 Leg Curl (moderate, 40-50lb)
15 Skaters
X3  (rest after 3rd round)

15 Leg Press (heavy)
15 Kettlebell Curtsies (25lb kettlebell)
15 Stomps
X3   (rest after 3rd round)

 

10-10-10 Push & Pull Workout

10 & 10 WorkoutThis was a fun circuit I did yesterday.  I used a black bodylastics band to get me through the pull ups (love using these bands for assisted pull ups). At round 3 I was thinking, “really Bonnie, 10? Why did I say 10?” lol. But then at round 5 and 6, I felt there was hope as I saw 10 getting a little more in my reach. :)

Push-Pull Super Set Workout

10 Pull-ups

10 Push-ups

10 Rounds!

Maybe you are reading this and thinking “I can’t do that”, well think again! I worked out with one of our boot campers who modified the workout and got just as good of a workout as me. Instead of doing pull-ups she did band pull downs. Instead of doing military push ups, she did modified push ups on her knees. On the last round, we BOTH were struggling to get the last few reps of each exercise – and both felt a great sense of accomplishment when we were done!

max fitness clubModified Push-Pull Workout

10 Pull Downs

10 Modified Push-ups

10 Rounds

Now, go get your push pull workout on!

Hashtag #designerwhey if you share this workout!!

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

 

The Joker Workout: It’s All in the Cards

the joker workoutGrab a deck of cards and get ready for an awesome workout! Whether it’s just you and a workout buddy or a class – playing with a deck of cards is a great way to work up a sweat.

Workout Description: Shuffle the deck and split the deck in half. If you are working out with a group, split the group in 2 teams, Team A & Team B (or just split the cards between workout partners, Partner A & Partner B). A draws first and completes the appropriate exercise based on the card type. While A rests, B draws a card. Continue until you run out of cards.

Turn it into a game. Each Team/Partner gets their equal set of cards and begins drawing cards at the same time. The person to run out of cards first, wins. Loser gets 25 penalty burpees.

Reps:

  • Number cards represent reps, 1 (Ace) -10 repetitions
  • Face Cards Represent 15 repetitions
  • Joker Card represents REST for the team pulling the card, & 15 Burpees for the OPPOSING Team

Exercises (click on link to view exercise)

Here are a few pics of our class doing this workout…

boot camp    20130723_182033  20130723_182423 20130723_182913

 

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

The Bikini Butt Lifter Workout

Kim GerhardtKim Gerhardt recommended a butt firming & upper leg firming to “lift” sagging muscles and skin – and she’s not the only one wanting to boost her bottom. The glutes and thighs are on the top of the list for most women. I don’t think we could ever have too many butt workouts out there for people to try.

While I was deciding who’s workout idea to pic for this week’s Designer Whey workout, Steve told me about his lower body workout he put his bikini competitors through yesterday, designed to firm and lift the glutes and melt the fat! A perfect workout for you Kim!

Killer Treadmill Warm Up

5.0mph, 5% incline for 60 seconds
6.0mph, 6% for 50 sec, 10 sec rest
7.0mph, 7% incline for 45 sec, 15 sec rest
8.0mph, 8% for 40 sec, 20 sec rest
9.0mph, 9% for 35 sec, 25 sec rest

Glute & Leg Workout

butt workout20 Pass Through Lunges
10 Sumo High Lifts
X 6

10 Step Up 1-Arm Shoulder Press
X 3

15 Knee Repeater (each leg)
X 3

12 Hamstring Curl on equipment (or with bands)
12 Straight Leg Dead Lifts
X 3

20 Skaters + 10 Stomps
X 3

Workout Graphic:

Butt Lifter Workout

Get for YOUR Own Custom Workout

YOUR workoutAs you know, Steve and I create workouts for many different brands. One of our jobs this month is to create fresh, new workouts for Designer Whey – and we decided do something new and make YOU the star!

That’s right, this month we will be selecting workouts YOU suggest! AAAAND we are going to name that workout after YOU! We tested this out on facebook and got a GREAT start there, so now we are extending the request right here.

Simply tell us what type of workout you would like (in the comments below) – AND be sure to list YOUR facebook, twitter, blog or website so we can credit you!! 6 OF YOU will be chosen.  Read the rest of this entry

Swing & Sweat Kettlebell Workout

Swing & Sweat WorkoutTake your training up a notch with kettlebell training!! Kettlebell training is strength and cardiovascular exercise wrapped up into one awesome extremely effective style of training. Because it trains both the heart and lungs, as well as our muscles, it also saves times.

Kettlebell exercises also burn more calories and fat than traditional training with dumbbells- AND it works more muscles, including your core. For example, where a shoulder press isolates your shoulder muscles, a kettlebell snatch or one-arm press challenges your core, works your legs when you add a swing or squat, AND works your shoulders and arms too. Bottom line, you get more bang for your buck!

Sweat and Swing Workout:

Click on the link to see video instruction of each exercise.

Repeat 4 rounds for time to amp up the intensity. Get your towel ready and be prepared to SWEAT!

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

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