Category Archives: workout

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

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

HARD CORE: Upper Body & Core Workout

LiveExercise Hard Core WorkoutThis conditioning circuit will toast the shoulders and core. Do this one circuit alone, or do all the workouts (including this one) in our last LiveXfit show (Episode 7) at LiveExercise.com (or on Live Exercise on Roku).

WARNING: Don’t go to a comedy for a few days, your sides will be too sore to laugh. 😛

CLICK ON EXERCISES FOR INSTRUCTION.

10 Double Unders
10 Push Ups
10 Squat Thrusts
60 Seconds of Plank

Do 3 Times Through with NO rest between exercises. Add more rounds for more intensity!

Lean Legs Women’s Workout: 4 Exercises, 30 Sets, 400 Reps

Lean Leg WorkoutIt is rare women want big bulky legs. Normally, they way long, lean and mean looking smoking hot thin, but fit legs. Here is a workout that is designed to develop tone lean legs. Give it a try and let me know how you like it.

Resistance: Adjust the weight for your strength. The weight I am listing below is the average weight of my clients did. Even if you can go heavier, the key to this workout is not weight, but repetition with little rest. If it isn’t challenging enough, you need to reduce rest time and/or increase resistance (and depth of squats).

Rest time: To help you gage rest time, my suggestion for little rest would be approximately 20-30 seconds. Moderate rest would be closer to 30-45 seconds. Regular rest (like standard weight training) would be approximately 60 seconds rest).

7 Sets of DEEP Squats

deep squats

Trainer’s Note: Squat below 90 degrees, holding your core tight, keeping your back straight and driving each rep with your heels.

45lb Bar X 15 (very little rest)
65lb X 15 (very little rest)
75lb X 15 (little rest)
85lb X 15 (moderate rest)
95lb X 15 (moderate rest)
75lb X 15 (very little rest)
65lb X 15

3 Sets of Leg Extension

leg extensions

40lb X 15 (minimal rest)
50lb X 15 (moderate rest)
60lb X 15

Note: Increase weight if this is too easy. Machine tension varies per machine.

7 Sets of Hack Squat 

hacksquats

0lb (just the rack) X 15 (very little rest)
25lbs X 15 (very little rest)
50lbs X 15 (little rest)
75lbs X 15 (moderate rest)
100lbs X 15 (moderate rest)
50lbs X 15 (little rest)
0lbs (just the rack) X 15

Note: The Hack Squat rack, or sled, can weigh from 45-75lbs.

3 Sets of Leg Extension 

50lb X 15 (30 seconds rest)
50lb X 15 (30 seconds rest)
50lb X 15 (30 seconds rest)

10 Sets of Hamstring Curls

10 Sets of 10 reps at 45lbs, with 10 seconds rest

leg curls

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

The Ultimate Cross Training Shoe: Speed Meets Strength

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

I was asked to review a new product produced by Reebok specifically for “CrossFitters”.  Before I give you my review, which is pretty positive, I want to explain CrossFit and cross training in general.

box jumpsAt first glance CrossFit has an almost cult like following, ok.. at second glance too.  However, there is a lot of merit to there philosophies, and methodology.  Many of us are already “CrossFitting” we just don’t know it yet.  You may not subscribe to an official web site or be a member of a “Box” (a CrossFit gym) but you might already be interrupting your weight training to jump rope or superset you squats with a quick set of pull ups or a run.  If so, you are cross training and that is the basic premise of cross fit.

(The red shoes in this picture are the Nano 2.0)

reebok crossfit workout gearOne of CrossFit‘s mantras is to train to be ready for anything. This variety of ever-changing routines using mostly real world functional training, means you will find yourself executing several different disciplines of fitness though out a single workout.

Reebok has set out to give these athletes the best gear possible to help them accomplish the task of expecting the unexpected.  The New Cross Fit Nano Speed is a hybrid shoe that allows for safely executing heavy lifts by a low profile design, yet gives amazing support for moderate distance during a run.

You don’t have to be a CrossFitter to take advantage of this gear.  If you are like me, and enjoy lifting, but you also know you get a huge benefit from plyometrics, 3-5 mile runs, a little hit training, while you know your first love will always be the weight floor, then I think you can maximize your training by using this gear.

reebok crossfit nano speedWhen I put them on, I was skeptical, because I didn’t want to do a lot of leg press and heavy lunges in a running shoe.  But, indeed, I was pleasantly surprised how my foot was still getting solid feedback from the floor, giving me plenty of stability – and them knowing I was wearing a runner, I felt the shoe itself almost daring me to pull out a 400 meter sprint after every set of leg press.  It was marvelous… it sucked… but it was marvelous.

Here’s an example of a workout where a cross training shoe is awesome. The only thing it’s missing is the runs (just because they can’t actually shoot us leaving for a run).

 

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.

Need To Workout, But Short On Time?

20130727_065902_resized copyHere I am, Saturday night, feeling pretty good and relaxed.

I started the day off with an amazing run (thanks to my new Polar RC3 Heart Rate monitor) with “Team Max“, washed my truck, did some laundry, spent some quality time with Bonnie and Marley at the beach – but, between the hellacious run this morning and the relaxing sun at the beach, I am just ready to crash.

Bonnie PfiesterSitting here thinking about my day, beautiful sunset and totally relaxed… HOLY CRAP, I FORGOT TO DO ARMS THIS MORNING.  What do I do?  Skip it?  Hit it harder next week?  Ughhh, I just got settled and I’ve had such a great day – and just the thought of another hour in the gym is killing me.

Still, I know I must go.  I have invested to much this last month to backslide now, and this whole week I have felt, and seen, great gains.  I hate this conundrum!  I’VE GOT A GREAT IDEA…

 “I am 100% sure I will not regret going…and I am also 100% positive I will regret not going.”

now is the timeI am going in, regardless of how I feel.  I am 100% sure I will not regret going to finish the last of my training this week, but I am also 100% positive I will regret not going. So, off I go.  I don’t want to compromise hitting arms, but I need to get this done and get home to finish enjoying my saturday night with no regrets.

My Story (the readers digest version)

steve pfiesterI’ve had epic workouts all week.  It’s now saturday, and I am short on time and very tired – BUT I really want to finish my regiment to keep up the pace and be ready for a bodybuilding show in 4 weeks. I’ve made up my mind that I will leave this instant before my stupid brain justifies staying home any longer.  When I get to the gym I will crush my arms relentlessly for 15 minutes, super-setting  between biceps and triceps.  Ten rounds on each muscle group.  30 seconds on and only 10 seconds rest to switch to the apposing muscle group.  Back and forth for ten rounds.  By the time I’m finished, 11 minutes and 40 seconds will have elapsed, I should have a pump that makes Arnold look like an Olson twin.  Just kidding big guy.  🙂

My Routine

max fitness clubPick two exercises that you can execute or be ready to perform about 15 repetitions in 30 seconds with only ten seconds to set up and start each round going back and forth from biceps to triceps.  At my gym “MAX FITNESS“, we have a “preacher curl Hammer Strength machine” right next to a “Hammer Strength dip machine“.  I set my interval timer for 30/10 at 20 sets.  1 round of preacher followed by 1 round of dips with only 10 seconds of rest and repeat that superset for 10 total rounds of both exercises.  I keep track of rounds by throwing a close by 5 pound plate on the ground after every round.  If I don’t,  I will lose count and do too many sets, or worse, too few.

steve pfiesterI made up my mind that I would set the weight where I could get close to 15 reps the first few sets and I wouldn’t decrease resistance as long as I stayed above 8 reps.  I was able to continue with 15 repetitions of dips for the entire 10 rounds but my biceps fatigued quickly.  By the 4th set of biceps I dropped the preacher curl resistance by 10 pounds just to get 8 reps.  Again at round 6 I had to decrease the biceps resistance even more, and again after the 8th round. Finally I see 10 five pound plates (my markers) on the ground and I know I have finished this lightning fast, crazy intense routine.

As I am walking out to my truck, I realize that was more burn, more intense and created more of a pump than other  great workouts I’ve had that lasted an hour.

Moral of the Story?

Don’t lose your momentum just because you are short on time.  Every rep is an investment into the next workout.  Don’t throw your hard work away!

Arms On Fire WORKOUT

 

Shoes News

Reebok Sub Lite Running ShoeI was so excited about this mornings run in my Reebok Sublite Duo Run‘s that I had to mention them.  A brutal 5 and 1/2 mile run up two steep causeways in the crazy heat.  I thought for sure my body would give out, but I was surprised how well my knees and low back held out for such a long and intense run.  I really believe it was my shoes. I’ve run in different shoes before and had aches and pains on much shorter runs. Thanks Reebok!

#LiveWithFire
#TeamPolar

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

Fitness Vomit or Workout Program?

workout at homeWith the onset of online fitness enthusiasts, and the quest for more knowledge, I’ve noticed more workouts shared online now than ever. And, unarguably there are a lot of great “workouts” available by both professionals and fitness enthusiasts that are taking the time to post some killer workouts.  Enough of the politically correct niceties… here it goes!

No matter how amazing a workout seems, a single workout is not purposeful unless its used correctly in a program.

hammer and nailA workout is like a tool in a tool bag. A hammer is useless without a nail and a piece of wood.  But even a hammer, nail, and wood are just a bunch of “construction vomit” unless you have an idea, or desire, to build something.  The more grandiose your goals of construction, the more tools (workouts) you will need. I’ve seen lots of hammers, screwdrivers, and wrenches, thrown together into a bag of tools with no idea, if any, of what the builder even wants to build.

nail gun failThe next analogolitical /ano:log:itical/ (yes, my new word) idea is knowing how to use the tools properly so you don’t waste your wood. At 43, it is a bad idea to ever do that. If you don’t use your hammer properly you can bend a nail in the wood, not only will you never reach your goal, you can injure yourself or injure someone else in your quest.  A perfectly good hammer (workout) is dangerous,or even useless if you aren’t taking your time to learn your craft.

PROGRAMMING

love handlesAfter you develop some goals (what you want to build), look at what materials you have to work with.  Some things I hear are “I’m too fat”, “I’m too skinny”, “I have no cardio”, “I’m not flexible”,or “uh-uhm… I’m all the above”  Make sure you have the right tools, or workouts, for the right construction materials and a reasonable goal of what you want to attain.

Old_bookYour workouts should be a journey that lead you to reaching your goals.  The individual exercises in a single workout are like words in a paragraph. The way you pair your exercises together in a workout are comparable to a finished paragraph. What body parts you do together, and in what order each week, are your chapters. How you change and arrange your training and rest days to reach your final goals, is the novel that we call your goal.

If the chapters are randomly thrown together the story will make no sense. If the words on the page are just 5 and 6 syllable words that you can’t understand, how will they ever tell a great story?  Thus, they are nothing more than “literary vomit”.

Anyone who has ever worked out can put a single workout together by picking some tough exercises, decreasing the rest time, and turning up some angry grunge music – but to what end? Is this leading us anywhere long-term – or is it just meant to blow off some steam and carbs for an hour or so????

GOOD, BAD AND UGLY  

p90xA great example of an outstanding program is P90X; it has a method to its madness. The training is methodical, scheduled, and so are the rest and recovery periods, as well as the eating. This example has every tool you need to attain an amazing physique in 90 days. However, the same company produced “Insanity.” What a tough and incredible workout – and Shaun-T is a great instructor. The programing, however, is “vomit”. The idea of “let’s take the hardest exercises and throw them together into a video that kicks butt, but takes us nowhere specifically” = VOMIT.

insanityNow, to use insanity as a hammer with some other tools and materials would be profoundly useful. However, in and of itself, its just a hard workout – and if that is all you do as a “program” it would be like reading the same paragraph in a book over and over and expecting a different ending, or trying to build a skyscraper with just a hammer.

My point is this (and don’t hate), if you are showing up for your “workout of the day”  and not getting the long term results you want (especially with your physique), maybe you should question what direction that specific program is taking you if any, or find out how to use your existing program in a more purposeful way. Because, even if you are getting stronger or your cardio is improving, but it isn’t helping you reach your main goal (which, for most of us, is to also improve your physique), then maybe you need to tweak your program or change it altogether.

Looking for a workout program to follow? Subscribe to DualFit.com and join my newest online 4-week daily workout plan – great for  both guys and girls and requiring minimal equipment so you can do it at home or the gym. 🙂 Recruit some friends and I’ll be posting a launch date for peeps to all start together!

DualFit 4-Week Workout

Burpee and Swing Suicide

Steve PfiesterHere’s a tough conditioning circuit you can add to any strength or cardio workout to take your training up a notch.

Burpee and Kettlebell Swing Suicide 

1 Burpee & 1 Kettlebell Swing

2 Burpees & 2 Kettlebell Swings

3 Burpees & 3 Kettlebell Swings

…continue until you reach

10 Burpees & 10 Kettlebell Swings

By the time you are finished, you will have done 55 Burpees and 55 Kettlebell Swings!

Build-A-Thruster Kettlebell Workout

Kettlebell WorkoutThis killer kettlebell workout works your core, shoulders, legs and glutes, as well as your cardio. If you don’t have a kettlebell, you can use a dumbbell – or even a gallon of water! Click on each exercise to view video instruction.

Do 3 Rounds!

New Reebok Shoes: 

Reebok One CushionReebok One Cushion – This is Reebok’s newest shoe. It’s designed to maximize comfort and performance for runners with a neutral gait and a strong arch. Although it’s designed for running, it seems to make a great cross-trainer too since it’s relatively flat. Here was my formal review: “The landing is the best part. I get great feedback from the ground and at the same time reebok ONE provides such a soft landing. It felt very comfortable throughout my first run. I conditioned in them yesterday (crossfit style workout) and they gave me the support I needed, and then some. It’s only been a few days, but so far this is great shoe!”

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

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