Author Archives: Bonnie Pfiester

Bikini Workout: Leg Day

sexy legsHere’s a new Leg Workout I designed for my bikini boot campers last week – created for the gym. Give it a try!

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

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Extreme Yoga Workout

The following post is sponsored by FitFluential LLC on behalf of Mass Suit.

Feature Fitness Tool: MASS SUIT
Workout: Simple but POWERful yoga workout (do with or without the suit)
Goal: Strengthen, Tone, Burn More Calories, Challenge Balance, Gain Muscle Control & Improve Flexibility

Mass SuitI love bodyweight exercises. Burpees, mountain climbers, plank, lunges – they are all amazing exercises you can do anywhere. BUT, what if you could make them even more challenging? What if you could add resistance without carrying weights? OR, what if you would love to carry weights but the exercise doesn’t allow that option. That’s exactly where the MASS SUIT comes in.

The MASS SUIT connects resistance bands to key areas, like ankles, knees, elbows and hands to add more resistance during your workout. Whether you are doing a cardio and conditioning workout (we’ll have one coming soon for ya!) or you’re doing yoga – the MASS SUIT can double the intensity and boost calorie burn, as well as muscle power, strength and tone.

Here is a yoga workout I designed for MASS SUIT. You can go through this whole routine with or without it – but the MASS SUIT definitely makes it much more challenging! Give it a try and let us know how you like it! If you go through it without the MASS SUIT and are interested in adding the MASS SUIT to your workout toolbox, you can get one for $199 – but they have other awesome tools, using the same technology, for different sports and workouts, (like the lateral trainer!) starting at only $33.95. CLICK HERE to shop or browse.

STEP BY STEP

Mass Suit

SEGMENT #1 – POWER UP
Sun Salutation

  1. Mountain Pose
  2. Upward Salute
  3. Standing Forward Bend
  4. Plank
  5. Chaturanga
  6. Upward Facing Dog
  7. Downward Facing Dog
  8. Calf Stretch
  9. Step or hop both legs toward hands
  10. Upward Salute.

SEGMENT #2 – LOWER BODY STRENGTH
Sun Salutation with Crescent Lunges

  1. Mountain Pose Mass Suit
  2. Upward Salute
  3. Standing Forward Bend
  4. Plank
  5. Chaturanga
  6. Upward Facing Dog
  7. Downward Facing Dog
  8. Calf Stretch, right & left
  9. One-Leg Downward facing dog
  10. Runners Pose
  11. Crescent Pose
  12. 8 Slow Static Lunges
  13. Step Back to Plank
  14. Repeat steps 5-13 on the opposite leg
  15. Step or hop both legs toward hands & return to Upward Salute

SEGMENT #3 – BALANCE
Warrior I, II, III & Half Moon with Balance Kicks

  1. Mountain Pose half moon
  2. Upward Salute
  3. Standing Forward Bend
  4. Plank
  5. Chaturanga
  6. Upward Facing Dog
  7. Downward Facing Dog
  8. Calf Stretch, right & left
  9. One-Leg Downward facing dog
  10. Runners Pose
  11. Crescent Pose
  12. Warrior I
  13. Warrior II
  14. Crescent Pose
  15. Warrior III
  16. Half Moon with 8 Left Leg Kicks
  17. Forward fold to Mountain Pose
  18. Repeat sequence on the other leg

Post Competition Leg Workout

Nano 3.0I just competed in a bodybuiding competition in Port St Lucie, Florida Saturday, August 24th with 10 other athletes from Team Max (our competition team of bikini, figure, bodybuilding and physique athletes) from our gym, Max Fitness Club.

I trained and dieted for this event for about two months, counting every calorie in and every calorie out. I treated every rep of every exercise as if someone else was doing it better. I did 3-a-day cardios and worked my abs harder than I ever have before. I truly pushed my body to what I felt was the limit. The outcome?  Awww sweet success, but what do I do now?

Treasure Coast Classic

Nano 3.0I decided I would compete again in 4 weeks, with some of my clients, so there is no way to take a week off (which is what I would usually do to allow my body to heal).  So, here I sit Monday morning having to do legs and my body is still so achy, sore, and depleted from the crazy carnage from the weekend. I strap on my new favorite lifting shoes, my new Nano 3.0’s and off I go!

I decide that whatever I do today will need to be submax, and less intense – maybe I’ll add a little more rest time and decrease the resistance.  Off I go…

POST COMPETITION LEG DAY… just to get started again

Quadriceps and glutes:

A. Leg press
Five sets starting very light and adding resistance every set for five easy sets,

Set1: 2 plates X 30 reps (wide foot placement)
Set 2: 4 plates X 30 reps (moderate foot placement)
Set 3-5: 6 plates X 30 reps (3 each side) (alternating foot placement from narrow to wide)

NOTE: the Nano 3.0 gives great feed back and response while doing leg press.  Love that feeling.

B. Deep Squats
Five sets starting ridiculously light and working my way to just 135.  All I want to day is to stretch out the carnage from flexing this weekend.  I need to move the weight through a long range of motion safely.

Set 1: 95lbs X’s 20 reps (deep as safely tolerated)
Set 2-5: 135 X’s 20 reps (deep as tolerated)

NOTE: the Nano 3.0’s provide stability and true feel from the floor through the lift that you just cant get with any other shoe outside of a oly-lifting shoe.

C. Leg Extension
let’s keep this slow and methodical.  Five sets using each rep as an opportunity to squeeze theses muscles into a full contraction.

set 1: 100lbs X’s 15
set 2: 120 X’s 15
set 3: 140 X’s 15
set 4 150 X’s 15
set 5 160 X’s 15

NOTE: in most open chain exercises (where your feet aren’t planted or connect to a machine’s surface), the only benefit the Nano 3.0 has to offer is how cool it makes me feel wearing it,,, lol

So there it is… my post competition workout.  I hope this helps you after a race, a meet, or any competition.  After meeting our fitness goals, and competing, it is always hard to find a way to “restart”.  But follow this easy 2 step guide:

Step 1:  Pick a goal
Step 2: Go to the gym

Yep, it’s pretty much that simple.

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

Pain Is Temporary

During the burn, the loss of breath, the total fatigue, even muscle failure – it’s all just temporary. It’s just a feeling in that moment. Quitting, on the other hand, hurts even more.

pain is temporary

 

Hard Core Abs Workouts

 

Here is one of the workouts we did this week! I thought you might like to give it a try.

Hard Core

Click on the links below to see video instruction:

Combine this workout with another ab workout and really blast those abs! Or combine

I Don’t Get Picked Last Anymore

i don't get picked last anymore

I created this mantra, featured on DetourBar.com today, to remind people that all your workouts have a lot of benefits, outside of just appearance. Even though getting “picked first” is not the reason I train hard, training has affected my overall athletic performance – and it affects so many other areas of my life too.

When you are in the gym, training your guts out, don’t just focus on how your muscle looks or even how you feel in that moment. Think of all the opportunities your new fit body gives you – to be a better athlete, employee, spouse, parent and friend.

 

CLICK HERE to get the full-size mantra.

CLICK HERE to read Bonnie’s Blog for DetourBar.com:
8 Tips to Reinvent Yourself.

It Won’t Be Easy, But It WILL be Worth It! #respectyourself

 

After I wrote my blog yesterday, Bonnie made this mantra to help us all remember what we are working so hard for.

2013 I will be GNC

 

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

22-Minute Fat-Melting Leg-Thrashing Workout

kettlebellIt used to be enough for someone to just sit on a leg press machine, bang out 12 reps and rest for 2 minutes before hitting it again. Sure, that might have sculpted pretty muscle, but people weren’t actually fit. Now, fitness is about (wait for it) actually being physically fit. Meaning, fit people should not only LOOK fit, but BE fit too. When a workout is done properly, you can actually get more out of the same amount of time invested. Why? Because instead of doing 30 minutes on the treadmill and pumping iron for another 30 minutes, you can combine the two for one very magical workout.

By combining resistance exercises in a circuit, with little to no rest, you get your heart racing and your muscles firing all in one great workout. Sure it’s hard, but the results are SO worth it!

No Gym? No Problem!

You don’t have to have a big gym to get a good workout in. This workout only uses a jump rope, med ball and some free weights – but you can even modify that.

Affordable Home Gym Wish List

Workout Gear

Jump Rope
Good Pair of Tennis Shoes
3 Sets of Dumbbells – Light, Medium and Heavy
One Bar & a set of 5lb, 10lb, 25lb plates to start
(you can always add more!)
Collars (to lock weights on the bar)
1 Set of Bodylastics Bands
1 Adjustable Bench
1 10-12lb Medicine Ball
1 Yoga Mat
1 Heavy Kettlebell (25lb or 35lb)

22-Minute Leg Workout

Here is an example of this type of fast and effective workout I did with a client yesterday  – and my legs are really feeling it today!

Overhead Squat#1: 4 ROUNDS
30 Double Unders
15 Overhead Squats (with PVC/or bar)
Goal Time: 4 minutes

#2: 4 ROUNDS
10 Left/10 Right Dumbbell Snatch with Overhead Squat, 25lbs
20 Figure 8 Medicine Ball SitUps, 12lb medicine ball (click on link to see video demo)
Goal Time: 10 minutes

#3: 4 ROUNDS
10 Left/ 10 Right 1-Leg Romanian Dead Lift, 35lbs
15 85lb Trusters
Goal Time: 8 minutes

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

Quitting? “NO!”

Some guys get knocked down and that’s all she wrote. Other guys, like UFC fighter Chris Leben, need to get knocked down a few times to just get them started. When others are contemplating quitting, this is your time to  take it up a notch. Me Quitting? Never. I’d rather start over a million times before I quit once.

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