Train with Steve Pfiester

Experience pfiester pFITness Workouts

CLICK HERE to learn more about BCx Boot Camp.

Clips from Steve's Live Boot Camp Show on LiveExercise.com

CLICK HERE for more Boot Camp Plyometrics workouts at LiveExercise.

Clips from Steve's Live Kickboxing Show on LiveExercise.com

CLICK HERE to do Kickboxing with Steve at LiveExercise.com.
More workouts on LiveExercise include Baseball Training and Football Training

Sample Treadmill Workout at LiveExercise

CLICK HERE to view more treadmill workouts on the Pfiesters' YouTube Channel.

Try this Leg & Glute workout called "Slow Mo"

CLICK HERE to view more BCx Missions (circuits)

GET MORE! SUBSCRIBE TO THE PFIESTER'S YOUTUBE

Get more workouts, diet and fitness tips on the Pfiesters' YouTube Channel

WRITTEN WORKOUTS

Workout with Steve! Below, is Steve's personal weight training routine.

MONDAY

7 am Cardio on an empty stomach

4.5 miles Jog 1- 1.5
Run 1.5 – 3
Jog/Run 3-4.5

8:30 Chest
Flat Bench 4 sets 12-15 reps, heavier every set
Incline Bench same
Incline Dumbbell Press Same
Incline Dumbbell Fly Same

Hanging Abs and Oblique's
2 sets 25 reps fwd
2 sets Right Oblique's 25 reps
2 sets Left Oblique's 25 reps

Weighted Crunch on decline Ab bench

50 reps (30 with 25 lb plate 20 with no weight)

4pm Chest
Pec Dec Same
Cable cross over Same
Pull over Same

7:00 pm 35 mins elliptical

TUESDAY
7 am Cardio on an empty stomach… 4.5 miles Jog 1- 1.5
Run 1.5 – 3
Jog/Run 3-4.5
8:30 Back
Abs 200 crunch’s 4 sets of 50 (30 straight 20 to left) (then 30 straight 20 to the right) etc
Rope abs 3 sets 25 reps

Wide grip pull down 4 sets 15 reps (Light to heavy)
Close grip pull down 4 sets 15 Reps (Heavy to light)
Close grip seated Pulley Row 4 sets 15 reps (Light to heavy)
Wide grip seated pulley row 4 sets 15 reps (Heavy to light)

4 pm Back
Bent over row 4 sets 12 reps
T- bar row Same
Single arm dumbbell row same

WEDNESDAY
7 am Cardio on an empty stomach… 4.5 miles Jog 1- 1.5
Run 1.5 – 3
Jog/Run 3-4.5
Hanging Abs and Oblique
2 sets 25 reps fwd
2 sets Right Oblique 25 reps
2 sets Left Oblique 25 reps

Abs 200 crunch’s 4 sets of 50 (30 straight 20 to left) (then 30 straight 20 to the right) etc.
Rope abs 3 sets 25 reps

Legs
Quads
Leg extensions 4 sets 15-18 reps
Leg press 4 sets 15-18 reps
Lunges or Squats Lunges 35 lb dumbbells 50 walking lunges 4 sets
Squats 4 sets 15-18 reps

Hams
Prone HS Curls 4 sets 15-18 reps
Seated leg curl 4 sets 15 – 18 reps
Straight legged dead lift 4 sets 15 -18 reps (dumbbell or barbell)

7:00 pm 35 minutes on the elliptical

THURSDAY
7 am Cardio on an empty stomach… 4.5 miles Jog 1- 1.5
Run 1.5 – 3
Hanging Abs and Oblique
2 sets 25 reps fwd
2 sets Right Oblique 25 reps
2 sets Left Oblique 25 reps
Jog/Run 3-4.5

8 :30 Shoulders
Standing Military Press 4 sets 12-15 reps
Seated Arnold press Same
Up right row Same
Bent over Horizontal Abduction (Dumbbell) Same

4pm
Lateral Raises Same
Reverse Pec dec Same
Reverse Cable Cross over (rear Deltoid) Same

Abs 200 crunch’s 4 sets of 50 (30 straight 20 to left) (then 30 straight 20 to the right) etc.
Rope abs 3 sets 25 reps

FRIDAY
7 am Cardio on an empty stomach… 4.5 miles Jog 1- 1.5
Run 1.5 – 3
Jog/Run 3-4.5
Abs 200 crunch’s 4 sets of 50 (30 straight 20 to left) (then 30 straight 20 to the right) etc
Rope abs 3 sets 25 reps

Arms
Standing Straight bar Biceps Curl 4 sets 10-12 reps
Preacher Curl same
Concentration Curl same

Supine Tricep extensions 4 sets 15 reps
Dumbbell Kick Back 4 sets 15 reps
V-bar push downs same

4 pm
Seated Alternating Dumbbell Curl 4 sets 12 reps
Hammer Curls seated 4 sets 12 reps

Weighted chain and belt 4 sets 15 reps
French Curls Dumbbell over head 4 sets 15 reps

7pm 35 mins Elliptical

SATURDAY
Cardio 7 am Cardio on an empty stomach… 4.5 miles Jog 1- 1.5
Run 1.5 – 3
Jog/Run 3-4.5
Calves/Traps/Abs

Calves Leg press calves only 4 sets 25 reps
Seated Calve raise (soleus) 4 sets 25 reps

Traps
Dumbbell shrugs 4 sets 30 reps
Straight Bar Shrug same

Abs
Rope 4 sets 25 reps
Crunch’s 25 lb plate 3 30 reps all weighted

(Finish anything I missed earlier in the week)
(Work extra on anything that needs attention)

Bonnie's 5-Day Workout Routine

For cardio, I run most mornings with my mom. Currently we are doing interval training where we alternate

walking and running. Below is my personal weight program without abs which can be done daily.

MONDAY - Legs: (4 sets of 18)
Leg Press (200lb+sled) (single leg presses on Thursdays)

Leg Extension (80-90lbs) (single leg extensions on Thursdays)

Single leg lunge for butt work (30 reps on each leg)
Walking Lunges (15lb dumbbells)

Let Curls (80lbs, rotating single curls with 20-30lbs each) (singles on Thursdays)

Straight Leg Dead Lifts

TUESDAY - Shoulders: (3-4 sets of 12-15)
Standing shoulder press (15lbs + bar)
Sitting shoulder press with (20lb dumbbells)
Lateral Raises - straight armed (10lb db)
Lateral Raises - bent in close (20lb db)

Upright Rows (35-45lb using bar)
Rear delts (15lb db)
Reverse pec dec (70lbs)

WEDNESDAY - Back and Triceps (3-4 sets of 12-15)

Dumbbell Chest Press (25lb dumbbells)

Dumbbell Flies (20lbs)

Lat Pulldowns wide (75-85lb)
Lat Rows (85lb)

Bent over rows (30lb dumbbells)
Straight-armed Tricep cable pull downs (35lbs)

Tricep Press (Dip machine) 55-70lbs

Tricep Kickbacks (12lb dumbbells)

Standing bicep curl with straight bar (30lbs) (drop sets)

Single Arm Bicep Curl (15lbs)

THURSDAY - Repeat Light Leg Day (do singles on many exercises)

FRIDAY - Repeat Light Shoulder Day (super sets, light weights burning it out)

WEEKENDS - extra optional days to hit upper body again.

Don't have equipment? Here's a workout you can do at home.

BOOT CAMP AT HOME: (15 minute segment)
* Jumping Jacks for warm-up (50 reps)
* Mountain Climbers (25 reps) (HOW TO: Start in push-up position, while maintaining the same position with the hands, bring one knee and foot up and quickly alternate as if walking or climbing. Stay in position for next exercise)
* Push-ups (1 set to failure - stay in position for next exercise)
* Front Plank (push-up position holding up position for 30 seconds. Stay in position for next exercise without letting your knees hit the ground)
* Side Plank (30 seconds each side)
* Burpies (25 reps) HOW TO: 1. Start standing up, 2. drop down in the push-up position, 3. bring both feet in a hop up to the hands then 4. stand up with a small jump off the ground and repeat. This is a four count exercise equaling one rep.
* Squats (25 reps) Using a chair, squat down until your bottom barely touches the chair (without putting any weight in the chair) and squat up. (do not lock legs or rest at the top)
* Hover Squats (50 pulses) Quickly step away from the chair and return the low squat position as if hovering over a toilet without touching. With hands in front of you for balance, pulse up and down only rising a couple inches.
* Walking lunges (30 steps)
* Jumping Jacks (30 reps)
* Dips with chair (1 set to failure)
* Crunches (30 reps)
* Snow Angels (25 reps) With legs and arms off the ground, pretend to make a snow angel, waving arms and legs back and forth.
* Dead Bug (60 seconds) Lay back on the floor with legs off the ground, legs slightly bent in front of you and head and arms off the ground above your head.

INTENSE FAT BURNER: REPEAT THE SEGMENT 3 TIMES FOR AN INTENSE 45+ MINUTE WORKOUT.

INTERMEDIATE FAT BURNER: DO THE SEGMENT ONCE, THEN WALK OR JOG FOR 15 MINUTES AND REPEAT THE SEGMENT A 2ND TIME FOR A 45+ MINUTE WORKOUT.

BEGINNER FAT BURNER: DO 15 MINUTE SEGMENT AND FOLLOW WITH A 30 MINUTE POWER WALK.

The following workout routines are routines written by Bonnie & Steve Pfiester for this site and www.Gymtechnik.com (workout routines & tracking for your Blackberry)

Bonnie's 10/10/10 Boot Camp Workout

10 sets of 10 exercises with 10 seconds rest in between sets

100 Push-ups
100 Squats - Deep & Wide (squat deep enough to touch the ground with the palms of your hands)
100 Shoulder Dumbbell Presses
100 Lunges (right leg - one leg at a time)

100 Lunges (left leg)
100 Bent-over Dumbbell Lat Row, for back
100 Double-Action Tricep Extensions (Extend back, then lift up)
100 Seconds of Plank (holding push-up position, 2 sets of 50 with 10 seconds rest)
100 Bicep Curls
100 Seconds of Side Plank (Split in 3 sets of 33 seconds with 10 seconds rest)

100 Crunches (with or without weight)

Bonnie's 10/30 Boot Camp Workout

Warm up - 10/10/10 (10 sets of 10 reps with 10 seconds rest)
Push-ups - standard military push-ups. If you use your knees, you should not be on the knee caps, but above your knees so your body is straight from knee to head)
Wide Squats (feet out wide, weight on heels, squatting down touching the palms of your hands on the ground)

30/30 – 4 sets of -minute Super Sets - 30 seconds of one exercise and immediately doing 30 seconds of the next exercise.
Shoulder Press/ Front Plank (holding push-up position)
Prisoner Sissy Squats (hands on the back of the head, squatting with feet together on balls of the feet)/Calf Raises on Wall (sitting against a wall, raising calves)
Tricep Extensions/Dip Hold (sitting in the crab position, lift your butt off the floor with your arms and hold - or hold in the upright position of a standard dip exercise)
Rear Lunge/Spidy Climb (spidy climb is version of a mountain climber where you step your foot up just outside of your hands for a wide stretch and more intense workout)
Bent Over Row/Straight Leg Dead Lift

30/10 – 3 sets (30 seconds of activity, 10 seconds rest)
Sit-ups
Ankle Reach Crunch (crunching with your hands stretched out on either side of you, reaching for your ankles)
Alternate Reach Crunches (reach your hands to the right, left and center for each count)
Leg Lift - legs straight
Leg Lift and Twist – oblique’s (Laying on the ground, extend legs straight out, then lean legs to one side slightly, twisting the hips a bit, lift your feet straight up toward you and then extend back out straight repeat on other side for one count)

PFiester's PFilthy PFifties - Leg Routine

50 Leg Presses (For example: Steve does 3 plates on each side)
50 Walking Lunges (For example: Steve does 25lb dumbbells)
50 Leg Extensions (For Example: Steve does 80lb leg extension)

40 Leg Presses (increase weight)
40 Walking Lunges (increase weight)
40 Leg Extensions (increase weight)

30 Leg Presses (increase weight)
30 Walking Lunges (increase weight)
30 Leg Extensions (increase weight)

20 Leg Presses (increase weight)
20 Walking Lunges (increase weight)
20 Leg Extensions (increase weight)

10 Leg Presses (increase weight)
10 Walking Lunges (increase weight)
10 Leg Extensions (increase weight)

10 Prone Hamstring Curls (100lbs 10 sets of 10 with 15-30 second rest)
10 Sets of Straight Leg Dead Lifts (Straight bar with 1 45lb plate on each side, 10 sets of (10 with 15-30 second rest)

MMA Upper Body Boot Camp Workout

4 Sets of 15
15 Patty Cake - facing a partner in Plank (push-up position), perform push-ups and clap opposite hands (your right to their left) in between push-ups.
15 Plank lat pulls - using one dumbbell, get in plank position and perform lat row (like starting a lawn mower). Start with dumbbell in front of you stretched out in front of your hand and pulling the dumbbell toward your rib cage
15 Push-up –one arm up
15 Spidies - with hands on the ground together in front of you, hop your feet to the left and right of your legs, back and forth keeping your feet together
Deadman Drag - In plank, hand walk across the floor dragging your legs behind you for resistance.

Roll-up-1/2 Burpee - Sitting on the floor, roll all the way back, launching forward in to plank position for one push-up and repeat.

Shuffle - like a boxer, bouncing on the balls of your feet (30 seconds)
Drop - Drop to plank and hold for 30 seconds
Scramble - In plank position, walk hands and feet around the floor going side to side, front to back (15 seconds)
Leg Right/Leg Left - Return to plank and swing left leg under and through toughing your left hip on the ground and return to plank and repeat other side.

10 Dips - using bench
4 4-Step Crab Walk on Step - walk your hands four steps to the right, four steps to the left for one count
10 Dips
Crab Walk - walk 15 steps in crab position, walking backward

Total Body Workout

Barbell Full Squats (3 sets x 20 reps)
Machine Lying Leg Curls (2 sets x 12 reps)
Dumbbell Press (2 sets of 12 reps)
Dumbbell Flies (2 sets x 12 reps)
Barbell - Bent Over Rows (2 sets x 12 reps)
Cable – Seated Row (2 sets x 12 reps)
Dumbbell Shoulder press (2 sets x 12 reps)
Barbell Curl (2 sets x 12 reps)
Barbell – Close Grip Bench Skull Crusher (2 sets x 12 reps)
Back Extension (2 sets x 12 reps)
Cable Crunch (2 sets x 12 reps)

4 Day Beginner Routine
Day 1: Chest And Triceps
Chest: Dumbbell Bench Press (4 sets x 10 reps)
Chest: Dumbbell Incline Press (4 sets x 10 reps)
Triceps: Machine Dip Assistance (3 sets to failure)
Triceps: Dumbbell - Lying Tricep Extension (3 sets x 10 reps)

Day 2: Back and Biceps
Back: Wide Grip Front Lat Pull Down (4 sets x 10 reps)
Back: Cable - Seated Row (3 sets x 12 reps)
Back: Dumbbell – One Arm Row (3 sets x 10 reps)
Biceps: Barbell Curl (4 sets x 10 reps)

Day 3: Legs and Shoulders
Legs: Machine Leg Press (3 sets x 10 reps)
Legs: Machine Leg Extension (3 sets x 12 reps)
Legs: Machine – Lying Leg Curl (3 sets x 12 reps)
Shoulder: Dumbbell Shoulder Press (4 sets x 10 reps)
Shoulder: Dumbbell - Lateral Raise (3 sets of x 10 reps)

Day 4: Abs and Light Cardio
Abs: Sit-Up (3 sets to failure)
Abs: Cable Crunch (3 sets x 20 reps)
Cardio: 25 minutes of Elliptical / Cross Trainer
Cardio: 25 minutes of Stationary Bike

5-Day Bodybuilding Routine

Day 1: Chest and Abs
Chest: Barbell Incline Bench Press
Chest: Dumbbell decline bench press
Chest: Dumbbell Flies Incline
Chest: Machine Pec Dec
Chest: Barbell Bench Press
Abs: Reverse Crunches
Abs: Oblique crunch
Abs: Cable Crunch

Day 2: Back
Pull Ups Front
Wide-Grip Bent Over Row
Wide Grip Front Pull-Down
Cable Seated Row
Straight Arm Pull-down

Day 3: Legs and Calves
Quads: Barbell Full Squat
Quads: Machine Leg Extension
Hamstrings: Barbell - Romanian Dead lift
Hamstrings: Machine - Lying Leg Curl
Calves: Standing Calf Raise
Calves: Seated Calf Raise

Day 4: Shoulders and Traps
Shoulder: Behind neck overhead press
Shoulder: Dumbbell Standing Upright Row
Shoulder: Dumbbell Lateral Raise
Shoulder: Dumbbell Lying Rear Lateral Raise
Tricep: Barbell Shrug
Tricep: Dumbbell Shrug

Day 5: Triceps, Biceps, Forearms
Tricep: Barbell – Close Grip Bench Press
Tricep: Cable Tricep Pushdown
Tricep: Barbell – Close Grip Bench Skull Crusher
Bicep: Barbell Curl
Bicep: Dumbbell Incline Curls
Bicep: Preacher Curl Close Grip
Forearm: Dumbbells Palm UP Wrist Curl (optional)
Forearm: Dumbbells Palm Down Wrist Curl (optional)

Dumbbell Blast Workout

Dumbbell Chest Press (2 sets of 12)
Dumbbell Flies (2 Sets of 12)
Dumbbell One Arm Row for Back (2 sets of 12)
Dumbbell Shoulder Press (2 Sets of 12)
Dumbbell Shoulder Lateral Raises (2 sets of 12)
Dumbbell Tricep Kickback (2 sets of 12)
Dumbbell Alternate Bicep Curl (2 sets of 12)
Dumbbell Squats (2 sets of 15)
Dumbbell Walking Lunges (2 sets of 20 steps)
Dumbbell Deadlifts (2 sets of 15)
Weighted Crunch (dumbbell for weights) (2 sets of 15)

Extended Dumbbell Routine (more days & sets)

MONDAY/THURSDAY
Dumbbell Chest Press (3 sets of 12)
Dumbbell Flies (3 Sets of 12)
Dumbbell One Arm Row for Back (3 sets of 12)
Dumbbell Shoulder Press (3 Sets of 12)
Dumbbell Shoulder Lateral Raises (3 sets of 12)
Non-weighted Crunches (3 sets of 25)

WEDNESDAY
30 Minutes of Cardio
Crunches (3 sets of 25)

TUESDAY/FRIDAY
Dumbbell Tricep Kickback (3 sets of 12)
Dumbbell Alternate Bicep Curl (3 sets of 12)
Dumbbell Squats (3 sets of 15)
Dumbbell Walking Lunges (3 sets of 20 steps)
Dumbbell Deadlifts (3 sets of 15)
Weighted Crunch (dumbbell for weights) (3 sets of 15)

HOT LEG & BUTT WORKOUT

Day one Hot Leg/Butt - Stream-lined sexy thighs

* Machine Leg Press (Perform 3 sets x 18-20 reps)
* Non-Weighted Deep Squats (using a chair, do 25 squats with hands out in front for balance and body up right, touching your bottom to the chair without putting weight in the chair) (3 sets of 25)
TIP: Toes should always be in front of your knees and legs should be at a 90 degree angle in the down position.
* Machine Leg Extensions (3 sets of 18-20 reps)
* Walking Lunges with dumbbells (5-15lbs) 3 sets of 30 steps)
* Elliptical / Cross Trainer (Perform for 30 minutes)

Day two Hot Leg/Butt - Perky Bottom and Tight Hams

* Machine Leg Curls (3 sets of 18-20)
* Machine Lying Leg Curls (3 sets of 18-20)
* Straight Leg Dead lifts (3 sets of 18-20)
* Glute Kick backs (Perform 2 sets x 15-20 reps)
* Stair Climber (perform for 30 minutes)

Slim And Sexy Arm Workout
(rest time should be no more than 30 seconds for the best results)

Dumbbell Shoulder Press (3 sets x 12reps)
Dumbbell Lateral Raises (3 sets x 12 reps)
Barbell - Close grip bench press (Perform 3 sets x 12 reps) – targets triceps
Dumbbell Lying Tricep Extension (Perform 3 sets x 12 reps) – triceps
Cable - Triceps press-down (Perform 3 sets x 12 reps)
Barbell Curl (Perform 3 sets x 12 reps) – targets biceps
Dumbbell - Incline Hammer Curl (Perform 3 sets x 12 reps) – targets biceps

Fat Burn Boot Camp Workout (with weights)

Dumbbell Squats (2 sets x 25 reps)
Walking Lunges for 25 steps (2 sets)
Jump Shots (1 set 25) (Starting from a squat touch your toes, jumping straight up like you are shooting for a hoop, complete with hands up in the air. Feet should leave the ground)
Treadmill (Jog for 2 minutes, run for 2 minutes, and cool down for 1 minute)

Pushups (2 set x 15 reps)
25 mountain climbers OR 25 military burpees
Side Plank, front plank, side plank (30 seconds on each side - repeat)
Elliptical / Cross Trainer (Medium level/pace for 2 minutes, fast/high-level for 2 minutes, and cool down for 1 minute)

Barbell Romanian Deadlifts (2 sets x 20 reps)
Dumbbell Squat Thrusts with Shoulder Press (Squat with dumbbells thrusting upward as you do shoulder press)
Shoulder Lateral raises (2 sets)
Spinning Bike (Medium pace standing up in peddles for 2 minutes, full speed for 2 minutes, and cool down for 1 minute)

Barbell Bent Over Row (2 sets x 15 reps)
Dumbbell Incline bicep curl (2 sets x 15 reps)
Dips (1 sets x 15 reps)
Treadmill (Jog for 2 minutes, Intense for 2 minutes, and cool down for 1 minute)

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