Squats and More

Workout for 4/20/2013.

Music: Radio. T-shirt: TAKOSUSHI.

More different stuff again.

Did a boat load of squat a couple of workout days in a row. Should we go for three?

Sure! Why not!!??

First: Workout on the big tires

13 Exercises

4 Cycles, Reps: 20/15/10/5

Squats

Wide Squats

Feet Together Squats

Romanian Squats

Jump Squats

Decline Pushups

Chest to Tire Pushups

One Leg Squats

Tire Jumps

Crunches

Side Hip Ups

Seated Leg Raises

Burpees with Pushups, Feet top of Tire

Second: Medicine Ball Ab Core

11 Balls, 6 – 23 pounds

Sit Up Twists, 5 Reps, Each Ball

Ball Overhead, Seated Leg Raises, 10 Reps Each Ball

Ball in Hands/Outstretched Arms Leg Raises, 10 Reps Each Ball

Seated Twists Feet Stay Up, 6 Reps Each Ball

Lemon Squeezers, 10 Reps Each Ball

Video:

Squats, Squats, and More Squats (Day 2)!

Workout for 4/17/2013.

Music: Rob Zombie. T-shirt: Spiderman.

More different stuff today.

Of course.

Did a boat load of squat a couple of days ago. Should probably not do something like that again, huh?

Why not!!??

First: DB Squat Ladder

Some folks call this a dumbbell deadlift.

Call it whatever you want.

Fran, Jackie, Bob, who cares!

Dumbbells from 10 – 55 pounds, 5 Reps Each

Up and Down the “ladder”.

Touch the floor with the weights each rep.

Not a fun time…for the legs!

Second: Chair Leg Stuff!!

Tabata Style Chair Squats

Fast as you can for 20 seconds then a 10 second break.

8 cycles…less than 4 minutes.

And then:

9 Medicine Balls 6 – 23 Pounds

10 Reps With Each Ball

Woodchopper Squats

Ball Behind Back Squats

Ball In Front Squats

Third: Variety of Leg Stuff

Rock Bottom Squats 4 x 25 Reps

Lie on the floor and get up without hands 15 Reps

Take a Knee 100 Reps

Hover Time 1 minute

Video:

Squats, Squats, and More Squats!

Workout for 4/15/2013.

Music: AC/DC. T-shirt: AC/DC.

More different stuff today.

As usual…cause we don’t like doing any workout exactly the same.

What fun would that be?

All about the adventure!

We used gold theraband around the ankles for everything today. Gave the hips a bit more of a workout. A little new dimension in leg training.

First: Leg Stuff!

25 Reps Each

Chair Squats

Chair Squats Side Reach to Foot

Chair Lunge

Chair Prisoner Squat

Second: More Leg Stuff!!

9 Medicine Balls 6 – 23 Pounds

20 Reps With Each Ball

Yeah…that’s a lot of squats!

Ball Overhead Squats

Foot on Ball Squats

Ball In Front Squats

Standing Twists and Squats

Squats with ball overhead in one hand…5 reps each hand, each ball on this one

Video:

Kettlebell Playtime

Workout for 4/10/2013.

Music: AC/DC. T-shirt: Size Matters.

A little different today.

As usual.

Kettlebell complexes all day long.

Well for an hour anyway!

First and Only: Kettlebell Complexes

Five groups of exercises.

Each exercise was always done for 10 reps.

Each group was done for 3 sets of each exercise per group.

Then two sets…then one set.

Wasn’t the hardest thing in the world and certainly not the easiest.

• Kettlebell Swings
• Alternate Kettlebell Swings
• Push Ups

• Kettlebell Swings
• Kettlebell Cleans
• Push Ups

 

• Kettlebell Swings
• Kettlebell Goblet Squats
• Push Ups

 

• Kettlebell Swings
• Kettlebell Clean/Press
• Push Ups

 

• Kettlebell Swings
• Kettlebell Clean/Press/Squat
• Push Ups

Video:

Mobility (for Albuquerque)

Workout for 4/3/2013.

Music: Classic rock CD. T-shirt: Foo Fighters.

A little different today.

Motion, movement, mobility.

Call it what you want but everyone should be able to do this workout. Just a lot of basic movement. No style points.

Use it or lose it!!

First: A Warm Up (of sorts)

Arm Swings Forward 5 reps

Arm Swings Backward 5 reps

Cross Arm Swings 5 reps

Body Side Bends 5 reps both sides

Body Circles 5 reps both sides

Second: Leg kicks

Could be a continuation of the “warm up”

Forward

Sideways

Backward

Forward and back

Crescent Over Chair In

Crescent Over Chair Out

Third: Squat  and Lunge Mobility

Squat  rock bottom Arms Up 5 reps

Squat rock bottom, rotate, touch foot

Squat rock bottom, rock heel to toe

Long Lunge, Lean Back, pause, 5 reps each side

Long Lunge, elbows to floor 5 reps

Long Lunge, rotate, elbow to floor, 5 times each side

Long Lunge, arms up, rotate, 5 times each side

Long Lunge, arms outstretched, rotate, 5 times each side

Side Squat (feet facing forward, don’t lean on thigh) 5 reps

Cossack Squat (side to side) 5 reps

Stand and kneel, Back straight, knee – heel, 5 reps

Fourth: Leg Raise Stuff

Leg Raises bottom 10

Leg Raises middle 10

Leg Raises top 10

Leg raise, feet to floor behind head, to wide leg sit up touch floor in front, 10 reps

Fifth: Bridge Stuff

Bridge 5 reps hold 5 seconds

One Leg Bridges 5 reps each side

Bridge, reach back – hold 5 seconds

5 reps each side

One Leg Bridge Reach Back 5 reps, hold 5 seconds

Sixth: Floor Stuff

Duck Walk

Bear Crawling, hands and feet

Crawling, hand and knees

Crab Walk

Butt Pullthrough

Gorilla Walk

Back Crawl Reach Back

Back Crawl

Belly Crawl

Full Bridge, reach back, roll

Rolling over arms bent

Seventh: More Floor Stuff

Upper Body Twist

Lower Body Twist, Knees Bent

Lower Body Twist, Knees Straight

All Fours, arms/trunk twist and hold

Push Up position, twist

Press Up

Press Up with a twist

Press Up with one knee bent

Video:

Whole Body Circuit Training

Workout for 4/1/2013.

Music: Um…I think it was a classic rock CD or maybe the radio. T-shirt: Ron White.

Some more circuit training.

This time working the entire body.

Yup…the whole thing!

First: Circuit Training

18 Stations

5 Cycles. Reps 12, 12, 10, 5, 6

DB Incline Presses

DB Triceps Extension

Lying Triceps Extension

Band Upright Rows

Overhead Presses

DB Side Laterals

TB Pushdowns

Inverted rows

TBand Rows

Incline Sit Ups

Incline Leg Raise

Sissy Squats

Kettlebell Swings

BB Curls

Donkey Heel Raises

DB Curls

DB Squats (deadlifts)

Kettlebell Heel Raises

Second: Optional Stretching

Yep, just some plain old school static stretching…

Video:

Monster Walks, Get Off The Floor, and Circuit Training

Workout for 3/27/2013.

Music: Red Hot Chili Peppers. T-shirt: Helen Back.

Variety of conditioning work today.

Just some stuff to make us sweat…some more!

First: Monster Walks

Variety of Monster Walks!

Gold Theraband around the ankles and then a bunch of different movements across the room. Lit up the thighs, hips, and glutes.

Wide Walking Forward

Squat Positions Sideways

Straight Up Sideways

Forward Lunge

Backward Lunge

Forward Hops

Second:  Get Up and Down

Without using hands.

That’s right. We’re training for when we get older.

Oh…we’re already old…dammit!

Third: Circuit Training

3 Cycles, 14 Stations

12, 10, 8 Reps

Squats Ball out Front

Sissy Squats

Small Wheel Rollouts

Butt to Ball Squats

Kettlebell Swings

Tband Triceps Pushdowns

Big Wheel Rollouts

Kettlebell Swings (again!)

Ball Overhead Squats

Keg Overhead Squats

Plate Upright Rows

Kettlebell Swings (yet again!)

DB Squats (or Deadlifts)

Back Extensions

Fourth: Optional Stretching

Just some after workout static stretching…no apologies…

Video: