Blog Archives

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 (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. 😛


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!


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!


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

Beginner’s HIIT Workout

HIIT ITWhether you’ve never done a HIIT (High Intensity Interval Training) workout before, or you are a pro, here is a workout I put together for DualFit that is designed for beginners – but can be adjusted in intensity by simply adjusting the intervals.


  • 30/30: 30 Seconds of Exercise & 30 Seconds of Rest
  • 30/30/30: 30 Seconds of the 1st Exercise ( no rest), 30 Seconds of the 2nd Exercise and 30 Seconds rest
  • 45/15: 45 Seconds of Exercise & 15 Seconds of Rest
  • 50/10: 50 Seconds of Exercise & 10 Seconds of Rest

CLICK HERE to get the written workout, and get more great info at!

30-Minute Conditioning Workout

Got a half hour and wanna tax your aerobic capacity but want some strength work too?
Check this out… and then #getafterit !

reebok crossfit oneFIRST CIRCUIT:

(5 Burpee’s/10 pullups)  X’s  5 rounds

(5 Burpees/10 push-press) X’s 5 rounds
#85 men & #45 she-men

(5 Burpee’s/10 squats)   X’s  5 rounds
#135men & #85 she-men)

(5 Burpess’s/10 straight bar curls)  X’s 5 rounds
#75 men & 35 she-men

then…”THE RUSH”:
straight through for five rounds.
men use #75  she-men use #45

15 burpees’s
5 pull ups
5 push press
5 squats
5 bicep curls
repeat for five total rounds

30-45 minutes of sure fitness bliss… I dare ya!

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

30-Minute Cardio & Abs Hotel Workout

What You EAT in Vegas, Does Not STAY Vegas!
I don’t cheat on my wife, or do anything illegal, when I’m on vacation, but that doesn’t mean sins are not committed. Gluttony happens to the best of us, and I only wish I keep it a secret – if only to be that lucky. Believe me, I bring back every extra calorie for everyone to see. In my case, it’s what I ate in Orlando, Florida that was the sin I committed – and I didn’t have to travel to Sin City to do it.

Seriously, no matter how good I try to be, I still eat more calories when I’m traveling. So, if I want to have a chocolate and caramel covered freshly baked pretzel dipped in copped peanuts (theoretically speaking of course), then I have make time for hotel gym time in order to combat the fa – no ifs, ands or buts.

Even though some hotels are stocked up on cardio and equipment, like the Windham Grand (pictured here), most hotels at least have the basics – like an elliptical machine, treadmill and bike, with a few weights or tools, like a medicine ball, bench and a mat. If I have the time, I’ll hit both weights and cardio. But, if time is limited, and I want to get on with my playtime, I’ll focus on burning calories. For me, my calorie burning machine of choice was the elliptical, with a dollop of abs on top.

Cardio & Abs Hotel Circuit

Don’t let Holiday travel and festivities sabotage your fitness!! #GetAfterIt with short effective workouts like this one (the workout I did Saturday before hitting Epcot’s Food & Wine Festival).

10 Minutes Elliptical
25 Weighted Crunches
20 Oblique Crunches (right)*
20 Oblique Crunches (left)*
20 Figure 8 Crunch with Medicine Ball

Take oblique crunches up a notch by adding lower body movement, like the Snowboarder Crunch. Once you are done, I guarantee you’ll feel SO much better – and not feel quite as bad for the extra calories you eat! And, if you’re like me, you will be able to actually have fun knowing you got your workout in and made room for a some extra treats! (see how happy I am?) 😉

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


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