Wednesday, August 17, 2011

The Nooner (not what you think!) #DoBCx !!

A few months back i was introduced to some extreme boot camp exercises that had been created by Bonnie and Steve Pfiester from Longevity Max Fitness Club. They are gym owners in south Florida and really nice folks. I met them during a twitter chat called #Fitstudio. They are very personable, answer questions from us little people, and listen to what we have to say. All that having been said, one thing still remains true:
They love to kick your azz. And I mean that in the best way possible. They’ve developed an Extreme Boot Camp program (you’ll see me tweet with the #DoBCx hashtag) that, for the most part, uses only your body weight against you. Sound easy? Here is a sample of PART of Week One, Day One of BCX Boot Camp over at Sears FitStudio:
Step 2: The Bomb
  1. 20 Alternating Forward Lunges
  2. 20 Squats
  3. 10 Burpees
  4. 1-minute Jump Rope
  5. 20 Alternating Forward Lunges (Reverse in direction)
  6. 20 Jumping Jacks
  7. 10 Burpees
  8. 1-minute Wall-Sit
Complete 3 sets and record your time at the end!
Go ahead, try it. I’ll wait. But just like Towlie says, “don’t forget to bring a towel".
I went through several days of the program, but because I have a tough time sticking to any schedule, I didn’t stay with it the whole time. I should have. At any rate, I am still a big fan of the workouts (especially since they require NO equipment!). Every so often I’ll toss one in there for a cross training day.
So when I saw a tweet last week (?) suggesting that some people give a new program a try, I printed it out and got ready to do just that. It is called “the Nooner'” because it can be done during your lunch hour, or more accurately, during your lunch half hour. Trust me, you’ll need the second half to shower. Holy. Sweat-fest. It is broken out into 3 sections: Thrash it (5 rounds), Hurry Up (1 round), and Happy Ending (5 rounds). The last one is not named accurately, IMHO. It should be called Happy that-it-is-finally Ending. Curious? Here’s the other kicker: all rounds/exercises/happymarchesthroughPurgatory are done for TIME. Yep. Against the clock. Which is kinda cool, actually. You do the workout for the first time and establish a baseline. Then you come back to it a few weeks later to see how much you’ve improved. Pretty cool, and the number comparisons are right up my alley. Alright. Here’s a peek at one of the sections. I’m not going to tell you which one it is….
100 butt kiks 25 sit ups 25 pushups 25 burpees 25 high knees
Go ahead, try it. I’ll wait. Lemme say that the whole thing kicked me to the curb. And except for the FLIPPIN BURPEES (Satan’s Revenge), I loved it. I was dripping with sweat by the middle. How long did it take me? 20:20. Yep. Here’s the link.The Nooner. Enjoy. Let me know how you do!!!!! Seriously. Give it a try. The only thing you have to lose is sweat. If you live in the Vero Beach, FL area, stop by MaxFitness and say hello to Bonnie or Steve. Tell ‘em Gene sent you!
Thanks for stopping by. #nomorebs #noexcuses
Be Well,


  1. I seriously cannot WAIT to be able to try this! With my arm still not working 100%, I can't do anything that involves putting weight on it, therefor burpees are out (oh darn!). And really jump roping is too. It's actually been really hard for me to workout without my left arm, but I'm glad I still have the motivation to workout at all!
    I bet I WOULD be a sweat fest after doing this.... yikes.

  2. awesome blog!! thank you so much for sharing your experience. LOVED IT! ..and got a good giggle out of it too!!