Blog Archives
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 !
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.
Bikini Leg & Back Workout
Here’s one of the leg and back workouts for our Bikini Boot Campers. BCx Bikini Boot Camp is a program we are running for bikini competitors and women just wanting to look fit on the beach. The girls are getting insane results!
For example, Ashley dropped from 23.9% body fat to 16.9% body fat by increasing muscle and decreasing fat in just 4 weeks. Lauren lost 15lbs in 4 weeks without losing one pound of muscle!! SO many success stories! The program incorporates diet, weights, classes and cardio homework. Some of them are competing and some are just going through the training and diet to get in the best shape they can.
Here is a pic of just a few of our girls. We have about 40 in Bikini Boot Camp and 15-20 competing. Congrats girls! You guys are totally rocking!
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. (Learn more about our programs at Max Fitness.)
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
SETS: 5
REPS: 15
RESISTANCE: 50,60,70,?,?
REST: 45 seconds max rest time, superset each set with 10 push ups.
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 clavicle (collar bone) with the bar.
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.
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:
Lunge-Hour Workout
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
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!)
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
Reebok Z-Rated Shoes & Workout
The following post is sponsored by FitFluential LLC on behalf of Reebok.
Sometimes it’s not enough to just be fast. You need to be able to move quick. If your daily run is never running in a straight line, this shoe is your kind of shoe. Check it out!
Reebok just came out with a really cool high-traction running shoe that’s made to move quick. If you like the natural feel of a super light shoe that gives you just enough cushion without losing the feel of the road, this shoe is for you! What I love most about this shoe (besides how light it is) is definitely the traction. Traction is out of control. The outer sole is designed for maximum ground contact so your foot really grabs the ground for quick switches, turns, jumps and stops. Not only is this great for running (especially when your route includes navigating around traffic, puddles, people, dogs and uneven sidewalks) I’m super excited about using these shoes on my functional training days. These shoes are going to crush sprints, box jumps, heismans, Shuffle Touches, and other exercises that require more traction.
Inspired by hi-performance, Z-Rated tires, the Reebok Z Run running shoe are like sports car tires on your feet. The Z-Rated technology delivers control, traction and speed – just like my Corvette!
Here are the things I like most about the shoe:
- Super Light
- Smooth No-Sew upper
- Low-cut for mobility
- Roomy toe box
- Awesome tread for killer control, traction and speed
- Super flexible midsole
Here’s a cool video on the technology of the shoe:
“These shoes will make you UNNATURALLY QUICK!” So set your timer and get ready to crush this workout!! Click on the workout name to see video demonstration of each exercise.
Today’s Z-Rated Workout:
Set your timer!!!
1/4 mile sprint
SSS - Cardio, Conditioning, Lower Body
- 20 Skaters
- 20 Butt-Kicks
- 20 Squat Front Kicks (alternating legs)
- 20 Butt-Kicks
- 20 Shuffle Touches (quick switch)
- 20 Butt-Kicks
Complete 3 rounds
1/4 mile sprint
Dead Legs - Legs, Glutes, Hamstrings
- 20 Prisoner Squats
- 20 Mary Catherines
- 20 X-Squats
- 20 Crisscross Squats
- 20 Bridges
- 1-Minute Wall Sits
Complete 3 rounds
1/4 mile sprint and record your time.
How long did it take you to get through it?
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!
