Image32Workout for 9/29/2014

T-Shirt: Because I’m Bill That’s Why
Music: The Offspring

And now for something different…
Of course “different” is the norm for us.

We’ve done circuit training before. I mean…who hasn’t?
We’ve done the circuits for time…15, 20, 30, 45, or 60 seconds per station.
We’ve done the circuits for reps…5, 10, 15, 20, 25 per station.

Enter 100.Image5
We’ve done 100 reps before. So nothing new here.
What is new is doing 100 reps at each station during the circuit!

It was tough. Some stations were harder than others.

First: The Circuit

100 Reps, 11 ExercisesImage2

Bodyweight Chair Squat
DB Curls
Incline DB Press
Chair Bridges
T-Band Pushdowns
BB Curls
Band Pulldowns
Incline Sit UpsImage18
Incline Leg Raises
Bench Dips
Push Ups Feet on Chair

Second: Same Circuit

“Only” did 25 Reps at each station.
25 used to be a high number but compared to 100 this was a breeze.
Everyone sailed through this one.

It’s all about the challenge and the adventure through “fun” stuff like this!

Video:

 

Image14Workout for 9/24/2014

T-Shirt: Size Matters Not – Yoda
Music: Steppenwolf again?!

Functional Exercise.

A term that has been in vogue for a few years.

It seems that everyone has a take on what “functional exercises” are but really any exercise could be labled as “functional”. Hell if I usually have a 12 oz. beer but I rally up to 28 oz I’ve just progressively increased my intensity and functionally speaking that could help me drink more. Not to mention the stability the “exercise” provides at the wrist, elbow, and shoulder!

If you Google “Functional Exercises” the following are the top four (today 9/25/2014) sites. While one article may be “better” than another it really doesn’t matter. This is what you’d get…essentially just exercise. Nothing fancy. At least there wasn’t a Bosu or TRX in the top four!

http://www.sheknows.com/health-and-wellness/articles/806681/top-functional-exercises-for-fullbody-fitness

http://www.mensfitness.com/training/build-muscle/five-functional-exercises-you-need-to-master-now/slide/all

http://www.mensfitness.com/training/build-muscle/the-functional-workout-routine

http://greatist.com/fitness/13-functional-dumbbell-moves-you-should-be-doing-now

So what is functional to me? I like to describe it as “movements your body does in life”. So I have a list of 18 Actions I consider functional today…tomorrow I may add a couple more.

Here’s what I have: Crawling, Rolling, Jumping, Lifting, Carrying, Stepping, Running, Toss/Throwing, Squatting, Getting off the floor, Pushing, Pulling, Grabbing/Gripping, Kicking, Punching, Kneeling, Walking, Balancing.

This workout has all the above. Shit I even threw in an Overhead Squat for the FMS people…even though it isn’t really functional at all. I haven’t ever had reason in my everyday life to do a squat with something over my head!

Just some exercise info: The dumbbells go from 15s to 55s. One keg is 32 pounds another is 83 pounds. The piece of luggage is around 30 pounds. We ran outside of the warehouse after each circuit. The 2 x 4 is 10 feet long and warped. Guess that’s enough info for now.

First: Functional Circuit 1Image4

Dumbbell Squat Ladder
Crawling
Jump Up/Jump Out
Inchworms
Dumbbell Straight Leg Deadlift Ladder
Run 200 Yards

Second: Functional Circuit 2Image6

Dumbbell Triceps Extension Ladder
Crawl on Back
Keg and Case Carry
Rolling
Dumbbell Curl Ladder
Run 200 Yards

Third: Functional Circuit 3Image25

Dumbbell Rows
Squats to Ball Bar Overhead
Squats with Medicine Ball Toss Overhead
Squats with Medicine Ball In Front
Medicine Ball Toss
Bench Step Ups Forward
Bench Step Ups Sideways
Dumbbell Floor Press LadderImage18
Run 200 Yards

Fourth: Functional Circuit 4

Dumbbell Upright Row Ladder
High Kick Over Chair
Front Kick Over Chair
Punches w/Band
Walk on 2 x 4Image11
Lunges on 2 x 4
Kneeling Lunges
Lay on Floor and Get Up
Dumbbell Press Ladder
Run 200 Yards

Video:

 

Image6Workout for 9/22/2014

T-Shirt: Rob Zombie
Music: Steppenwolf!

Just burning some calories and getting rid of some aggression.
We slammed some balls for the aggression thing.
Did some burpees to burn some more calories.
And did some type of ab/core thing with the balls again.
Why? Just cause.
First: Ball Slams, Burpees, and Abs/CoreImage1

Ball Slams
5 reps, 13 Balls

5 Burpees After Every Ball

Med Ball Crunches
10 reps, 13 balls
6 – 20 LBS
Second: More Ball Slams, Burpees, and Abs/CoreImage7

Ball Slams
4 reps, 13 Balls

4 Burpees After Every Ball

Med Ball Leg Raises
10 reps, 13 balls
6 – 20 LBS
Third: Even More Ball Slams, Burpees, and Abs/CoreImage2

Ball Slams
3 reps, 13 Balls

3 Burpees After Every Ball

Med Ball Sit Up/Twists
3 reps, 13 balls
6 – 20 LBS
Fourth: Again With The Ball Slams, Burpees, and Abs/Core

Ball SlamsImage11
2 reps, 13 Balls

2 Burpees After Every Ball

Med Ball Overhead, Seated Leg Raises
10 reps, 13 balls
6 – 20 LBS
Fifth: My God Would You Stop With The Ball Slams, Burpees, and Abs/Core Already!

Pretty much what everyone was thinking.
Good thing about an hour was up!Image14

OK, I’m Stopping!

Just one ball slam and one burpee…no abs/core!

Ball Slams
1 reps, 13 Balls

1 Burpee After Every Ball

Med Ball Overhead, Seated Leg Raises
10 reps, 13 balls
6 – 20 LBS
Video:

Image2Workout for 9/17/2014

T-Shirt: Beer Up or Shut Up
Music: Just a variety of stuff

Let’s see…apparently I got a bit lazy and haven’t blogged about the workouts. Oh, we did work out. Didn’t get lazy about that at all! But did get lazy about the blogging.

I guess I could make up an excuse like most folks. You know…about being too busy…things coming up…that kind of crap.Image1

Bottom line: If it is important you will find time to do it.

We had time to work out because we wanted to.

Now I’m making time to write about it.

So what did we do?
A variation of what we call the Dumbbell Ladder. Image4

Essentially you line up pairs of dumbbells and do exercises with them “up and down the ladder”.

The “variation” was doing all the reps standing on one leg. So a bit of balance and core stuff thrown in on this one!

We started with 15s and the DBs went up to 55s. We did 3 reps on each leg.

Image18
First: One Leg Squat on Chair

Second: DB Presses

Third: DB Upright Rows

Fourth: DB Triceps Ext

Fifth: DB CurlsImage16

Sixth: DB Floor Press W/One Leg Bridge

Seventh: DB Shrugs

That’s it for this one!

Video:

 

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: