Tuesday, April 30, 2013

BWF April Challenge : Final Leaderboard

Thanks again for another amazing fitness challenge! Congrats to all those who participated and the following leaders:

Pushups (as many as you can complete without stopping):

  1. 87 : Jared G.
  2. 85 : Kenny G.
Standing broad jump:
  1. 7'7" : Mike P.
  2. 6'9.5" : Maxi W.
Snatch Test (complete as many reps as possible in five minutes):
  1. 85 : Joe S.
  2. 72 : Maxi W.
Squat Test (complete as much weight as possible for five reps.):
  1. 405 pounds : Bob W.
  2. 365 pounds : Jared G.
Keep up the good work and stay tuned for more amazing workouts for May!

Friday, April 26, 2013

BWF Workout of the Day (April 26, 2013)

It's time for another amazing workout, Friday style. This is the last workout before our testing for the April Fitness Challenge, so let's make it a great one and ace our monthly challenge! It's showtime!

Today's workout is a full body workout, designed to get you leaner, tighter, and fitter. For more information and a demo of the exercise, click on the name of the exercise. It's time to get sexier!

Pull up time! / Courtesy SHAPE
For the first circuit, we are going to do the following exercises:

  1. 10 reps. shoulder stretch
  2. 10 reps. step up
  3. 10 reps. pullups (pictured right)
  4. 10 reps. ViPR situp
Complete three rounds and then move on to the next circuit. For circuit number two, let's do the following exercises:
  1. 20 reps. shoulder press (alternating)
  2. 20 reps. bent over row
  3. 20 reps. chest press
  4. 20 reps. squat thrusts / burpees
  5. 20 reps. reverse crunches
Rest for 60-90 seconds after each round. Do three rounds before moving on to the next circuit. For the last circuit, do the following exercises:
  1. 20 reps. power cleans
  2. 20 reps. lat. pulldowns
  3. 20 reps. ViPR squat press
Take 60-90 seconds break after each round. Complete three rounds. Congratulations on an awesome workout! 

Testing for our April challenge begins on Sunday and we will have a leader board up Sunday night so you can see where you stack up. 

Comments? Questions?


Again, here are the tests for April. Good luck!!


  • pushup test- complete as many as you can without stopping.
  • squat test- do as much weight as you can for 8 reps.
  • standing broad jump- without a running start, jump as far as you can off both feet
  • kettlebell snatch test- complete as many reps as possible in 5 minutes. (Men up to 132 pounds, use a 20kg kettle bell, over 132 lbs. use 24kg. Women up to 123.5 lbs., use 12 kg. kettle bell, 16kg for those over 123.5lbs.) 



  • Wednesday, April 24, 2013

    BWF Workout of the Day (Wednesday, April 24, 2013)

    Happy Wednesday! It's time to start getting ready for the weekend and the BWF workout of the day. While you have to wait two days for the weekend, the wait for the BWF workout of the day is over. Good luck and enjoy!!!

    For the warmup, do the following exercises for ten reps on each side:
    Mike Fitch doing crab stretch / Courtesy Global Bodyweight Training
    1. scorpion 
    2. kickthrough
    3. underswitch
    4. crab stretch
    For the first circuit, do the following exercises:
    1. 15 reps. step up to reverse lunge
    2. 15 reps. Romanian deadlifts
    3. 15 reps. hamstring holds
    4. 15 reps. V-ups
    Complete these exercise for three rounds, and rest for 60-75 seconds between each round as necessary.

    For circuit Number Two, complete the following exercise. 
    1. 15 reps. swiss ball leg curls
    2. 15 reps. halo lunge
    3. 15 reps. squat thread the needle
    4. 8 reps. (each side) turkish getups
    Complete circuit #2 four times, resting for 60-90 seconds between each round. 

    Enjoy the workout! Let us know if you have comments or questions.

    Monday, April 22, 2013

    BWF Workout of the Day (Monday, April 22, 2013)

    I hope that everyone had a great weekend! It's time to get pumped for Memorial Day--just 5 weeks away-- and our April fitness challenge, which is just 5 days away! Keep up the good work, and we will make sure you are beach ready this summer!!


    Get Your Butt Ready for Summer! 

    Let's get it started with our first circuit and warmup our bodies. Here are the exercises for the first circuit:

    1. 10 reps. (each side) step up to knee raise
    2. 10 reps. inchworms
    3. 5 reps. (each side) pushup to side plank
    4. 10 reps. (each side) knee hug to lunge
    Rest for 60 seconds at the end of the round. Complete three rounds before moving on the circuit #2. For the second circuit, complete the following exercises:
    1. 12 reps. barbell flat chest press
    2. 12 reps. pulldowns
    3. 12 reps. reverse crunches
    4. 12 reps. squat press
    Do four rounds of Circuit #2, resting for 90 seconds after each round. After you have completed four rounds, let's move on to the third circuit. For circuit #3, do the following exercises:
    1. 12 reps. dumbbell incline chest press
    2. 12 reps. bent over row
    3. 12 reps. ab ball rollouts
    4. 12 reps. (each side) clean and jerk

    Rest for 90 seconds at the end of each round. Complete four rounds and then finish the workout off with 20 minutes of cardio.

    Great work! Now enjoy the rest of your day!

    Comments? Questions?




    Friday, April 19, 2013

    Workout of the Day (Friday, April 19, 2013)

    Welcome to Friday! It's time for another awesome workout, so let's get rocking and rolling!

    Let's start with a good warmup, in order to prevent injury as well as maximize workout performance and results.

    Complete three sets of these exercises for today's warmup:

    1. 10 reps. knee hug to lunge
    2. 10 reps. shoulder stretch (rollbacks)
    3. 10 reps. good mornings
    For the first circuit of today's workout, complete four sets of the following exercises:
    1. 20 reps. upright row
    2. 12 reps. pullups
    3. 20 reps. db. incline chest press
    4. 12 reps. ViPR squat (thread the needle)
    Rest only as long as it takes to transition from one exercise to the next. 

    For the second circuit, complete these exercises:

    Complete four rounds of this circuit, pausing only long enough to transition to the next exercise.

    Great work! We hope that you enjoyed the workout! Have a great weekend! Shabbat shalom.

    For more great workouts, stay tuned for our workout of the day section every Monday, Wednesday, and Friday. Our workouts are fun and safe, and will challenge you. You will get stronger and leaner for the summer and beyond.

    Questions? Comments? 

    Wednesday, April 17, 2013

    BWF Workout of the Day (Wednesday, April 17, 2013)

    Happy Wednesday! It's time to get over the hump with an amazing workout! 

    For the warmup, do the following exercises for ten reps on each side:
    1. cradle walk
    2. inchworms
    3. scorpion 
    4. kickthrough

    To properly prevent injury and best prepare for the workout, complete three rounds of the warmup. For the first circuit, do the following exercises:

    1. 10 reps. lateral lunge 
    2. 10 reps. good mornings
    3. 10 reps. oblique mountain climbers
    4. 10 reps. burpees
    Complete the above circuit four times, resting no more than 60 seconds. For the second circuit, do the following exercises:
    1. 10 reps. power cleans
    2. 10 reps. push press
    Complete this circuit four times, resting 90 seconds after the round. 

    For the cardio part of today's workout, we are doing 15 minutes of intense HIIT cardio. We are going to do 2 minutes as fast as you can, and do a one minute active recovery at a lower intensity than the work interval. Repeat 


    Comments? Questions?

    Monday, April 15, 2013

    BWF Workout of the Day : Ready. Set. Lift.

    Welcome to another amazing workout of the day! We hope that you enjoyed your weekends and are ready to rock and roll for today's workout. Enjoy and good luck!

    For the warmup, do the following exercises:

    Do three rounds of the warmup, and then let's head to circuit #1. 

    For circuit #1, do 15 reps of each of the following exercises:

    1. V-ups
    2. reverse crunches
    3. db. incline chest press
    4. ViPR ice skaters
    ViPR ice skaters / Photo courtesy Planet Fitness

    Do four sets of circuit #1. Rest briefly--no more than 90 seconds--between each round. 

    For circuit number two, we are going to do 10 reps of each of the following exercises:
    1. Kobe pushups
    2. db. row into side plank (from a pushup position)
    3. single arm lat. pulldowns
    4. explosive chops

    Do four sets of circuit #2. Rest up to 90 seconds between each round. 

    For today's cardio, we are doing HIIT (Tabata) for twenty minutes. The work interval is 40 seconds, followed by a 20 second recovery. 

    Repeat until the twenty minutes is completed. 

    Questions? Comments?


    Friday, April 12, 2013

    BWF Workout of the Day (Friday, April 12, 2013)


    Like George Jones sang, "It’s finally Friday"! It's time to get your motor running for an awesome weekend, starting with the workout of the day!

    Let's get it started with a warmup, comprised of some popular Animal Flow exercises. 

    "The goal of any warm up is to increase core temperature, improve joint mobility, increase flexibility in chronically tight muscles, lubricate the joints, elevate the heart rate and mentally prepare for the upcoming workout – and Animal Flow achieves all of these," says Mike Fitch, the creator of Animal Flow.
    Mike Fitch : Courtesy Well and Good NYC

    Do 10 repetitions on each side for the following animal flow exercises:
    Now that you are properly warmed up, let's get right into our first circuit. Do 12 reps each of the following exercises:
    1. ViPR single arm throw and pullback
    2. bent over row (on swiss ball)
    3. pushup into side plank
    Do four rounds of the above circuit, taking a 60 seconds break between each round. 

    For circuit #2, we are doing 12 reps of the following exercises:
    1. unilateral bridge
    2. ViPR shovel
    3. good mornings
    4. turkish get ups
    Do three rounds of this circuit, also taking 60 seconds between each round. Now for the cardio portion of today's workout--everyone's favorite, DT's.
    • DT (combination of deadlift, power clean, and push press)
    Do 4 rounds of 8 reps for each exercise of the DTs. Take up to 90 seconds, if necessary, between sets. 

    Enjoy the workout and have a great weekend. Shabbat shalom!

    We want to give a special thank you to Ashley Castle, Laura Fisher, Equinox trainers Jenny Joseph-Williamson and Marcel Walker, NYU diver Nealey Wallis and Broadway star Kathleen Monteleone for demonstrating the exercises for today's workout. 

    Wednesday, April 10, 2013

    BWF Workout of the Day (Wednesday, April 10, 2013)

    Welcome to Wednesday and the BWF workout of the day!

    For those of you keeping count at home, there are just 47 days left until Memorial Day--the unofficial start of swimsuit season! Don't worry, we'll give you workouts and nutrition advice to get you looking your hottest, just in time for summer.

    For the warmup, do the following exercises:
    Do three rounds of the warmup, and then let's head to circuit #1.

    Circuit #1 consist of the following exercises:
    1. 20 reps. reverse lunge (into knee raise)
    2. 20 reps. Romanian deadlift
    3. 20 reps. V-ups
    Complete this circuit three times, resting no more than 60 seconds after each round. 

    For Circuit #2, do the following:

    Complete circuit #2 four times, resting for 90 seconds after each round. After completing both circuits, we are going to do 20 minutes of cardio at medium intensity.

    Good luck and enjoy the workout!

    Questions? Comments?

    Tuesday, April 9, 2013

    BWF Workout of the Day (Monday, April 8, 2013) (Repost)

    This workout is reposted from our "Workout of the Day" Section. 


    Happy Monday! I hope that you had a great weekend and are ready to start the week off right with an awesome workout--the workout of the day. Let's get it started with a proper warmup.

    For the warmup, let's do the following:
    After finishing three rounds of this warmup, let's move on to the first circuit. 

    Circuit #1
    1. 15 reps. db. shoulder press
    2. 15 reps. one arm lat. pulldowns
    3. 15 reps. chest flys
    4. 15 reps. squat press
    Complete the circuit above three time, resting no more than 60 seconds after each round. Now, let's move on to the next circuit.

    Circuit #2
    1. 15 reps. turkish get up
    2. 15 reps. hip swings
    3. 15 reps. burpees
    Complete this circuit three times, also resting no more than 90 seconds after each round. After finishing, let's do 30 minutes of cardio, HIIT style. 

    Each minute will consist of 30 seconds of going as hard as you can, followed by a 30 second active recovery period. (You can do this in a variety of ways, such as running/jogging, exercise bike, elliptical machine, etc.)

    Enjoy the workout and the rest of your day. 

    Comments? Questions?

    Check out our ViPR workout with NYU diver and freshman phenom Nealey Wallis.