Image21Workout for 6/9/2014

T-Shirt: Synergy Athletics.

Music: Old Hits.

And yet another circuit.
Different that the last time, of course.
Things really got heated up.
Easy to do in the Georgia summer w/o air conditioning!Image2

First: Sweaty Circuit

15 stations
45 Seconds Per Station
3 Cycles Total

Weighted Jump Rope, 1.5 pounds
Back Extensions w/Medicine BallImage8
Triceps Bench Dips
DB Incline Presses
Band Crunches
Leg Raises
Sit Ups w/Medicine Ball Overhead
Another Weighted Jump Rope, 4 pounds
Band Running Drill
Incline Leg Raises
Band Punching DrillImage16
Inverse Rows
Band Chest Flyes
Band One Arm Overhead Press
Running Mountain Climber/Burpee on Tire

Second: Medicine Ball Core/Abs

12 Balls
6 – 20 poundsImage19

Seated Leg Raises Ball Overhead 10 Reps Each Ball
Seated Leg Raises Ball Overhead 15 Reps Each Ball
Seated Leg Raises Ball Overhead 20 Reps Each Ball

Video:

Image9Workout for 6/2/2014

T-Shirt: BEER.

Music: Old Hits.

Doing the circuit training thing again today!
Of Course, as always, I threw in a few different things.
Like increasing the reps instead of decreasing them.
And doing a “super slow” cycle.Image10
Just changing things up…as always!

First: Monster Circuit

4 Cycles Total

14 stations

1. Incline DB Press
2. Overhead DB PressImage15
3. Kettle Bell Swings
4. Standing Triceps Extension
5. BB Curls
6. TBand Triceps Extension
7. Big Wheel Rollouts
8. Battleing Ropes
9. Keg Leg Curls
10. Medicine Ball Situps
11. Keg Overhead SquatsImage8
12. Inverse Rows
13. Incline Leg Raises
14. Plate Upright Rows

10, 15, 20 Reps And one more cycke for 7 reps…
But sloooow…5-6 second in the negative phase
…well except for the KB swings and rope…

Tough stuff!!

Second: Medicine Ball DrillsImage20

12 Balls
6 – 20 pounds

Standing Ball Slams 2 Reps Each Ball
Jumping Ball Slams 2 Reps Each Ball
Jumping Ball Slam with Burpee 2 Reps Each Ball

That was just about enough!

Video:

 

And by the way…keep your eyes on the ball(s)!!!

Image16Workout for 5/28/2014

Music: Zak Brown

T-shirt: 42…some of you will get that…
…and some won’t…

So going back in time to some one arm DB complexes. Kind of a Death Drill – Ultimates combo.

I knew it was going to be tough going in.Image1
I wasn’t disappointed!
Totally trashed after this workout!!
Everything was done unilaterally.
There was plenty of shoulder work, shoulder stability, balance, core/abs…this one had it all!

First: One Arm DB Complex

As far as how much weight to use…Image3

Use as much as you want. You do need to be uncomfortable.

Yes you read that correctly. Hell if you were comfortable you may as well be at Planet Fitness!!

39 Movements

First Cycle: 2 Reps Each SideImage4
Second Cycle: 5 Reps Each Side

DB clean to shoulder
DB clean to shoulder and overhead press
DB clean to shoulder and squat
DB clean to shoulder, squat and overhead press
DB clean to shoulder, overhead press and squat
DB clean to shoulder and forward long lunge
DB clean to shoulder and rear lungeImage6
DB clean to shoulder and forward short lunge
DB clean to shoulder and side lunge
DB clean to shoulder, overhead press and forward lunge
DB clean to shoulder, overhead press and rear lunge
DB clean to shoulder, overhead press and short lunge
DB clean to shoulder, overhead press and side lunge
DB One Arm Upright Row
DB side bends
DB One Arm Stifflegged DeadliftImage20
DB One Arm RDL
DB curls
DB Triceps Ext
Walk with DB at shoulder
Walk with DB overhead
Controlled Squat
Squat and Sprawl
Squat, Sprawl, and Push up
Sprawl and Push up position DB RowImage26
Sprawl and Push up position DB reach across belly
Floor press
Bridge Floor Press
Bridge Reach Backs
One Leg Bridge Floor Press
One Leg Bridge Reach Backs
Triceps Ext
DB Sit Up
Seated PressImage29
Move to Full Squat position
Jump
Rear Lateral
Front Raises
Standing DB Row

Second: Core/Abs

Guess I could have added this to the 39 movement above. It would have been 47 in total!

Core/Abs:

One Arm DB Overhead Leg Raises 20 Each SideImage22
One Arm DB Overhead Lemon Squeezers 10 Each Side
Supine One Arm DB Overhead Leg Raises 20 Each Side
One Arm DB Overhead Crunches 10 Each Side
One Arm DB To Opposite Knee Crunches 10 Each Side
One Arm DB Side Crunches 10 Each Side
One Arm DB Overhead Leg Spread/Return Leg Raises 10 Each Side
One Arm DB Overhead Leg Sways 10 Each Side

Video:

Image13Workout for 5/26/2014

Music: Led Zeppelin

T-shirt: BeEr: Pub Crawling is a Science.

Memorial Day.
Wasn’t sure how many people would show up today.
Just started with three exercise…
Then added more as we “needed” them.Image3
First: Chest

Kinda…like I said we added some stations as needed.

DB Flyes
Band Flyes
DB Press
Sit Ups and Kettle bell Swings

3 Cycles of 10 RepsImage5

Second: Back Circuit

Band Pulldowns
Rear DB Lateral Raises
DB Rows
Inverted Rows
Sit Ups

3 Cycles of 10 RepsImage8

Third: Shoulder Circuit

Side Laterals
Plate Upright Rows
BB Upright Rows
BB Overhead Press
Plate Presses

3 Cycles of 10 RepsImage14

Fourth: Arm Circuit 1

Bicep Emphasis
2 Cycles of 10 Reps

DB Curls
Band Push Downs
Bench Dips
E-Z CurlsImage18
BB Curls

Fifth: Arm Circuit 2

Triceps Emphasis
2 Cycles of 10 Reps

DB Triceps Extensions
Band Triceps Extensions
Band Curls
Lying Triceps Extensions
BB Curls
Video:

Image19Workout for 5/24/2014

Music: Top 500 Rock Hits

T-shirt: Spiderman

What to do, what to do, what to do?
Woke up late.
Feel kinda stiff.
Guess we might warm up a bit…Image1
First: Chair Squats

Wide 25
Medium 25
Feet Together 25

Second: Chair Push Ups

15, 14, 14, 13….2, 1

Easy enough…Image8

Third: Kicks, Lunges and Stretches

Just some wide kicks over a chair.
Loosens ups the hips a bit.
Keep you moving.
Heck might even help with balance.

Then some Chair Lunges (front and side) with some stretches thrown in.

Fourth: Shoulder CircuitImage12

2 Cycles, 15 Reps then 12 Reps

DB Press
Plate Press
Band Upright Rows
BB Press
BB Upright Row
Plate Upright Row

Fifth: Arm Circuit 1Image16

Bicep emphasis.
15 Reps on everything

BB Curls 1
BB Curls 2
DB Curls
Plate Curls
Band Push Downs
Bench Dips

Sixth: Arm Circuit 2Image17

15 Reps on everything
Triceps emphasis.

BB Curls
BB French Curls
Bench Dips
DB Triceps Extensions
Band Push Downs
Plate Curls

Seventh: Core/AbsImage21

Crunches 50
Leg Raises 50
Hip Flex/Leg Raise Pause 10
Hands to Knees Crunch Pause 10
Seated Leg Raises 50
Superman 15
Flying Squirrel 15

Video:

Image25Workout for 5/21/2014

Music: John Fogerty.

T-shirt: Working Class Fitness.

Got to wear my Working Class Fitness T-Shirt (Thanks Matt!) while I took a trip to some older JONESERCISE workouts.
We haven’t done any “suicide” drills in a long time so I put some in there.

Image3

A few years ago we started doing some dumbbell complexes. Randy can up with the “Ultimates” and then the “Ultimate Ultimates”. Then I came up with the “Death Drills”…essentially just more movements with the dumbbells.

Today we have “The Most Ultimate Death Drill”!

First: “Suicide” Drill

I guess you could call this a warm up?!
Did it with 45 pound plates across the concrete.Image6
Made a lot of noise.
Everyone got in 3 runs.

Second: The Most Ultimate Death Drill Dumbbell Complex.

23 movements = 1”Set”
We did 10 “Sets”!

Actually on the last “set” we did 3 reps on each movement…Image8
Not a real good reason for it.
We just did it!

1. Controlled Squat
2. Sprawl
3. Push up
4. Push up position DB Row
5. Push up position DB Row reach across belly
6. Floor pressImage23
7. Bridge Floor Press
8. One Leg Bridge Floor Press
9. Triceps ext
10. DB Sit Up
11. Seated Press
12. Move to Full Squat position
13. Jump
14. Rear Lateral
15. CurlImage16
16. Upright Row
17. Side Lateral
18. Front Raises
19. Overhead Press
20. Long Lunge
21. Short Lunge
22. Standing DB Row
23. Stiff legged Deadlift

Video:

Image2Workout for 5/19/2014.

Music: Top 500 Rock Hits .
T-shirt: Bill Hicks: HERO.

Kind of an odd circuit today, all body weight stuff.
And then some balance work…which is something we probably do not do enough of.
Guess we did it a bit with the 2 x 4 workout.
This was much simpler but still effective.Image1

More people should be doing this kind of stuff.

Especially if you’re not a kid any longer…

First: Some Conditioning Stuff

Just a variety of things. Trying to keep the “fun” going!
Did this circuit 4 times:Image6

Bear Crawl
Inchworm w/1 Push Up
Agility Ladder
Duck Walk
Obstacle Jumps
Ran 220 Yards

Not a bad little “warm up” to the balancing stuff!Image12

Second: A Balancing Act

Ala Ryan Crandall.

Standing One foot barely off floor
Standing one foot lateral
Standing one foot in front
Standing one foot to the rearImage11

All the above again with hip raise/drops
All the above again with twists

Standing knee bent 90
Standing knee raise front
Standing knee raise lateral
Standing knee raise rear

And on and on and on…Image16

You can find Ryan at:
https://www.facebook.com/ryanfyi4all
http://www.postrehab4u.com/
http://www.3dyoga.org/
http://www.personal-trainer-albuquerque.com/

Video: