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Sweat & Tone! Awesome Shoulder Workout
This was my workout yesterday. This is not a bodybuilder workout where you isolate muscles and rest in between exercises. Prepare to SWEAT! I was dripping wet and out of breath practically the whole time. I’m sharing the weight I did so you can get a feel for the right resistance for you. :) Have fun!
Click on the links to see video instruction if you are unfamiliar with an exercise.
#1 SET (5 Sets)
10-12 Heavy Push Presses and Split Jerks
#1: 45lb Bar Standing Military Press
#2: 55lbs Push Press
#3: 65lb Push Press
#4: 75lb Split Jerk
#5 85lb Split Jerk
TIP: Rest between sets so you can lift heavy. Not TOO much rest though. :)
#2 SUPER SET
10 25lb Snatches (10 Left & 10 Right)
10 Alternating Shoulder Press (ladders) with 8-10lb dumbbells (10 each arm/20 total)
TIP: no rest between exercise. Rest AFTER both exercises are complete back to back.
#3 SUPER SET
10 45lb Bar Moderate Military or Push Press
10 8lb Dumbbell Alternating Shoulder Press (Fast ladder press – 10 each arm/20 total)
10 5lb Dumbbell Lateral Raises
TIP: On ladders, one hand should be going down WHILE the other is going up to keep BOTH arms moving. Otherwise one arm gets rest while the other arm works. This super set is about wearing them out.) NO REST until all 3 exercises are complete. Short rest between super sets.
#4 SUPER SET
12 Face Pulls with Rope
12 Rear Delt Raises
Let me know how you do!! :)
LiveXFit: Shoulder & Cardio Workout
If you’ve worked out with Steve before, you might have heard him say this is going to be a “Scardio” workout. What he means is, this is going to be a strength + cardio workout, so prepare to pour sweat! Well, this is one of those workouts! Truth is, all of our workouts on the LiveXFit shows are scardio workouts. Here’s a good example how a shoulder workout can take your breath away! Give it a try:
5 Snatches Right
15 Push Press
5 Snatches Left
15 Ladder Press
5 Snatches Right
15 Lateral Raises
5 Snatches Left
Repeat 3-5 times OR start with 20 reps of the strength moves, and drop 5 reps each round (20, 15, 10 & 5). If you go down in reps, you might want to try to go UP in weight. Pick a heavy weight or you won’t get all the goody out of this workout! Let me know what you think! :)
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
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.
30-Minute Full Body Workout
Tools Needed:
Dumbbells or Barbell
Kettlebell or Dumbbell
Resistant Band (I use Bodylastics)
Directions:
This workout has 4 couplets. Do each exercise for 40 seconds, then rest for 20 seconds. I use the GymBoss Interval Timer for my workouts. Do each couplet 3 times through before moving to the next couplet. You can rest 60 seconds between couplets. If you stick to the interval times, you can do the whole workout under 30 minutes.
Click on the exercise to see video instruction. Remember! No REST besides what your interval times gives you and the 60 second break between couplets! Get ready to SWEAT!
Jump Rope
Assisted Pull Up (or pull downs)
Diagonal Knee to Elbow
Bicycle Crunch
Kettlebell Swing
Step-back dumbbell lunge
This workout is part of LiveXFit show, Episode 21, on liveexercise.com, available on Roku and Samsung TV.
The Backyard Workout
No gym? No problem! Here’s a workout that will get your heart pounding and fat burning – all done in Steve’s very own back yard! Brought to you by Activist Eyewear.
If wearing sunglasses are uncomfortable or give you headaches, try Activist Eyewear. Their Split-Fit technology (see picture at the bottom of this page) relieves pressure most standard glasses put behind the ear.
Learn More About Activist Eyewear at www.ActivistEyewear.com.
The Backyard Workout
Watch the video or reference the written workout below.Notice the Activist Eyewear Sunglasses stayed on during mountain climbers, push ups, burpees and sprints! Oh yeah!
FIRST CIRCUIT:
Sprint
5 Burpees
Sprint
5 Bicycle Crunches
Sprint
5 Push Ups
Sprint
5 4-Count Mountain Climbers
Repeat First Set
Rest 2 Minutes
2ND CIRCUIT
Sprint
5 Burpees
5 Bicycle Crunches
5 Push Ups
5 4-Count Mountain Climbers
Repeat 2nd Set
Repeat the entire workout 3-5 times (each segment will take about 4-5 minutes)
Activist Eyewear Glasses
Activist Eyewear is perfect for the outdoor exercise and activity enthusiast!
Steve Pfiester is wearing the Summit by Activist Eyewear in this workout video. They come in 3 different colors .
CLICK HERE to see all their styles and colors. 
Awesome packaging, 2-year warrantee, quality materials, light-weight and super comfy!
Their Split-Fit technology is what makes them stay put, and stay comfortable!
Fat Burning Bikini Workout
This workout is a fat-burning workout with an emphasis on toning the lower body, shoulders and abs. Weight and rest is SUPER important. Weight should be challenging and rest should not go one second over the prescribed rest time. Each round should take 15 minutes, making this workout a killer 45 minute workout. Click on the exercise to see video demonstration.
#1 COUPLET
40 Seconds Box Jump
20 Seconds Rest
40 Seconds Thrusters (35LB OR 45LB)
60 Seconds Rest
#2 COUPLET
40 Seconds Snatch to Overhead Lunge (10, 12, or 15LB DBS – pictured above)
20 Seconds Rest
40 Seconds Tuck Jumps
60 Seconds Rest
#3 COUPLET
40 Seconds Jump Rope
20 Seconds Rest
40 Seconds Assisted Pull-up (use bands to assist or do HEAVY pull downs)
60 Seconds
#4 COUPLET
40 Seconds Diagonal Elbow to Knee Plank Crunch
20 Seconds Rest
40 Seconds Bicycle Crunch
60 Seconds Rest
#5 COUPLET
40 Seconds Kettlebell Swing (HEAVY!!)
20 Seconds Rest
40 Seconds Step Back Lunge (with 10, 15, 20 OR 25LB DBS or PLATES)
60 Seconds Rest
Complete 3 Rounds
Bikini Body Workout
What 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
Upper Body Fat Burning Workout
It’s time to climb the walls! This workout is all about wearing out the upper body. But before you get started, if you’ve never done wall-ups before, give them a try first! Take a few practice runs and then get ready to WORK! Watch this video demonstration.
UPPER BODY CONDITIONING WORKOUT
30 Wall Ups
10 Seated Dumbbell Press (or barbell)
10 Lateral Raises (dumbbells or bands)
10 Push Ups
X 3
Time the whole workout for added intensity!
The 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
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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