Image17

Workout for 1/2/2013.

Music: Variety of Stuff

T-Shirt:Contrary to Popular Opinion No One Owes You Anything (Thanks Connie!)

 

Haven’t done a whole chair workout in a while.Image1

More tiring than it looks on paper.

Really, it is.

It can all be done at home…all you need is a chair!

First: Another Chair Workout

30 Exercises total with varying reps.Image2

2 Cycles of this stuff.

1.    Wide Squats 25

2.    Regular Squats 25

3.    Feet Together Squats 25

4.    Right Foot Front 25Image3

5.    Left Foot Front 25

6.    Feet On Chair Push Ups 15

7.    Chair Lunge 25 Each Side

8.    One Leg Squats 25 Each Side

9.    Incline Push-ups 15 Image9

10.One Leg Squats/Leg On Chair 25 Each Side

11.Chair Burpees 10

12.90/90 Chair Crunches 25

13.Feet On Chair Push Up Hops 10

14.Triceps Dips 15Image10

15.One Leg Toe Hops/Leg On Chair 25 Each Side

16.Bridges 15

17.Chair Jump Squats 15

18.Side Hip Ups 15 Each SideImage14

19.Leg Swings Over Chair In/Out 10 Each Side

20.Leg Swings Over Chair Out/In 10 Each Side

21.Leg Raises 25

22.Side Kick Over Chair 10 Each SideImage12

23.Lemon squeezers 25

24.Front Kick Over Chair 10 Each Side

25.1 Leg Hip Bridge 10 Each Side

26.Chair Toe Taps 10 Each Side

27.Hands On Floor SquatsImage15

28.Figure 4 Leg Raises 25 Each Side

29.Cossack Squat Foot On Chair 10 each Side

     30.Incline Hands Together Push Ups 10 

Second: Medicine Ball Abs/Core

11 Balls, 8 – 24 PoundsImage21

Seated Twists 6 Reps Each Ball

Ball Overhead in 1 Hand, Leg Raises 10 Reps Each Ball

Ball Overhead Lemon Squeezers 10 Reps Each Ball

Ball Under Knees 3 Reps Each Ball

Supine Lemon Squeezers Ball On Ankles 5 Reps Each Ball

Video:


Image9

Workout for 12/30/2013

Music: Bunch of country, Randy’s CD. I show my ignorance…

T-Shirt: Narcissism

Not much left of this year.

Going into our 5th year of this kind of stuff.

Can’t believe we’ve been doing this for so long!Image2

Just thought we’d play with the balls today!

First: Medicine Ball Push Ups

10 Balls, 6 pounds to 20

Push Up Chest to Ball 5 Reps Each Ball

Push Ups Hand on Ball 3 Reps Each BallImage3

Push Ups Feet on Ball 3 Reps Each Ball

Second: More Ball Stuff

Ball Overhead Squats 10 Reps Each Ball

Ball In Front Squats 10 Reps Each Ball

Kneeling Ball Slams 3 Reps Each BallImage8

Standing Ball Slams 3 Reps Each Ball

Jumping Ball Slams 3 Reps Each Ball

Jumping Ball Slams with Sprawl 3 Reps Each Ball

Knee to Ball, Ball Slams 3 Reps Each Ball

Third: And More Ball StuffImage11

Roll with Ball

Roll with Ball and a Push Up

Video:

Image10

Workout for 12/28/13

Music: Radio.

T-Shirt: Sublime

OK, a couple of holidays done.

One more to go.

Better burn some calories!Image1

First: Medicine Ball Abs/Core

Seated Leg Raises, Ball Overhead 10 Reps Each Ball

Seated Leg Raises/Spread Legs, Ball Overhead 5 Reps Each Ball

Seated Twists 3 Reps Each BallImage5

Seated Leg Raises, Ball Overhead One Hand 10 Reps Each Ball

Crunches, Ball Over Chest 10 Reps Each Ball

Supine Leg Raises Ball in Outstretched Arms 10 Reps Each Ball

Lemon Squeezers 10 Reps Each BallImage7

Second: Serpentine Stuff

  • Inchworm w/2 Push Ups
  • Serpentine Inchworms

Long Lunges

Serpentine Long Lunges

  • Backward HopsImage17
  • Serpentine Backward Hops

Sideways Hops

Serpentine Sideways Hops

  • High Kick to Opposite Hand
  • Serpentine High Kick to Opposite Hand

High Kick Out/InImage15

Serpentine High Kick Out/In

  • High Kick In/Out
  • Serpentine High Kick In/Out

Sideways Hops Feet Together

Serpentine Sideways Hops Feet Together

  • Bent Over Opposite Hand to FootImage16
  • Serpentine Bent Over Opposite Hand to Foot

Third: Rolling Around

Push Up and Roll

Roll

Video:

Image12

Workout for 12/26/2013

Music: Funk!

T-Shirt: JONESERCISE.

The day after Christmas and we are still celebrating!

 Image1

First: Agility Ladder

Again with the ladder!

Just for the heck of it.

Second: A Christmas Tree Circuit

 

2 Cycles: 15 Reps/Wheel 10 and 12/8

Yup…a circuit shaped like a Christmas Tree!

 

 

Wheel Rollouts

 

Band Upright Rows / One Arm Band Presses

 

BB Curls/Feet Elevated Push Ups/Plate Upright Rows

 

KB Swings / Sit Ups / Leg Raises / Band Curls

 

Squats/Ball Overhead/Ball In Front/Ball Between Knees/Jump Squats

 

Roman Chair

 

 Image10

Third: 12 Days of Fitness!

Started with one push up and progressed just like the song.

Makes for a tough workout!! Much tougher than it looks like on paper!!

On the 12th day of Christmas my true love gave to me:Image14

    Twelve Butt To Floor Squat Jumps

    Eleven Walkout Pushups

    Ten Knees To Elbows

    Nine Cobra Pushups

    Eight Mountain Climbers

    Seven Ground Up PushupsImage15

    Six One Leg Bridges

    Five Diamond Pushups

    Four Short Lunges

    Three Burpees

    Two Wide Pushups

    And A Push Up With Opposite Foot to Hand!

Video:  

 

Image11

Workout for 12/23/2013

Music: Smith

T-Shirt: South Park, Happy Holidays!

 

 First: Agility Ladder

Not so much to increase agility as to just get going!Image2

Some days it’s just like that.

Second: Circuit Training Stuff

15 Reps on everything except Big Wheel just 10 reps.

And 5 more cycles, reducing the reps to:

12/8Image3

10/6

8/4

6/2

4/1

Big Wheel RolloutsImage6

Kettle Bell Swings

Triceps Bench Dips

Agility Ladder

Plate Upright Rows

Plate TwistsImage8

BB Curls

DB Curls

Incline Leg Raises

Incline Sit Ups

Band Upright Rows

Third: More Agility Ladder Stuff

Still had some time so I guess you could consider this a “cool down”???

Video:

Image6Workout for 12/18/2013

Music: Radio then some Funk.

T-Shirt: I’m Huge In Japan.

So today we’re going to put two things we’ve done before together back to back.

I’m going to call this: Double Ladder Training

First: Curls and Squats Image3

10 Sets of Dumbbells 10 – 55 Pounds

10 Stations of Medicine Balls 6 – 24 pounds

5 Reps Each

Ball Overhead Chair Squat Ladder

Dumbbell Curls Ladder

Second: Triceps Extensions and SquatsImage4

10 Sets of Dumbbells 10 – 55 Pounds

10 Stations of Medicine Balls 6 – 24 pounds

5 Reps Each

Ball Overhead Chair Squat Ladder

Dumbbell Triceps Extensions Ladder

Third: Curls and SquatsImage9

Curls are the same but the Squats are different.

Hold the medicine ball in front.

10 Sets of Dumbbells 10 – 55 Pounds

10 Stations of Medicine Balls 6 – 24 pounds

5 Reps Each

Ball In Front Chair Squat LadderImage13

Dumbbell Curls Ladder

Fourth: Triceps Extensions and Squats

Triceps Extensions are the same but the Squats are different.

Hold the medicine ball in front.

10 Sets of Dumbbells 10 – 55 Pounds

10 Stations of Medicine Balls 6 – 24 poundsImage14

5 Reps Each

Ball In Front Chair Squat Ladder

Triceps Extensions Ladder

Fifth: Dumbbell Presses and Squats

Regular Old Dumbbell Presses and Squats

For the squats you hold the ball on the left or right side.

10 Sets of Dumbbells 10 – 55 PoundsImage17

10 Stations of Medicine Balls 6 – 24 pounds

5 Reps Each

Sixth: Dumbbell Presses and Squats

Regular Old Dumbbell Presses and Squats

For the squats you hold the ball behind you.

10 Sets of Dumbbells 10 – 55 Pounds

10 Stations of Medicine Balls 6 – 24 pounds

5 Reps Each

Video:

Image4

Workout for 12/16/2013

Music: 60s Rock.

T-Shirt: Iron Man.

Decided to do some more circuit training.

It was actually the same circuit as a few days ago.

Of course to make it different we threw in the “Tabata” style stuff.

But not the full 4 minute time period.Image3

Nope we did 2 minute versions.

That way we could get more of the circuit in there.

First: Circuit Training Only

10 Stations, 10 RepsImage5

  • Kettle Bell Swings
  • BB Curls
  • Plate Upright Rows
  • Weighted Sit Ups
  • Incline Leg Raises
  • Dumbbell Curls
  • Incline Dumbbell PressesImage7
  • Theraband Triceps Pushdowns
  • Inverse Rows
  • Sissy Squats

Second: Circuit Training and “Half Tabata” Squats

10 Stations, 10 Reps

In between each station were Squats…Image6

“Tabata Style”…

20 Sec Max Reps/10 Sec Break

For 2 minutes.

  • Kettle Bell Swings
  • BB Curls
  • Plate Upright RowsImage9
  • Weighted Sit Ups
  • Incline Leg Raises
  • Dumbbell Curls
  • Incline Dumbbell Presses
  • Theraband Triceps Pushdowns
  • Inverse Rows
  • Sissy Squats

Third: Circuit Training and “Half Tabata” Push Ups

10 Stations, 10 RepsImage11

In between each station were Push Ups…

“Tabata Style”…

20 Sec Max Reps/10 Sec Break

For 2 minutes.

  • Kettle Bell SwingsImage17
  • BB Curls
  • Plate Upright Rows
  • Weighted Sit Ups
  • Incline Leg Raises
  • Dumbbell Curls
  • Incline Dumbbell Presses
  • Theraband Triceps Pushdowns
  • Inverse Rows
  • Sissy Squats

Video: