Image7Workout for 12-3-2014
Music: AC/DC
T-Shirt: AC/DC

Another day to move and burn some energy!
Today was another kind of “conditioning” day.
Same question: Conditioning for what?
As far as we’re concerned: Life.
The more you move, the more you live.
The more you stay still, the more you die…

First and Only: Kettle Bell Swings and Body Weight Exercises

I had a list of 15 Exercises. Image2
We got through 9 of them.
We started with KB Swings for 20 Seconds, then a set of an exercise.

We did 4 sets of each exercise.
After every set, another 20 Seconds of KB Swings.
A lotta swingin goin on…

Chair Squats 4 sets 20Image5
Push Ups 4 sets 20
Crunches 4 sets 20
Feet On Chair Push Ups 4 sets 15
Leg Raises 4 sets 20
Jump Squats 4 sets 10
Diamond Push Ups 4 sets 10
Chair One Leg Squats 4 sets 10 Each Side
Burpees 4 sets 10

Video:

 

Image15Workout for 12-1-2014
Music: Alice Cooper, Heart
T-Shirt: South Park, Happy Holidays

Today was just a “conditioning” day.
Conditioning for what?
Nothing specific.
How about just for life in general?
Works for us!

First: Conditioning DrillsImage1

For lack of a better “title”.

We did 15 exercises, twice, with lateral shuffles in between.

Push Ups
Sit Ups
Leg Raises
CrunchesImage2
Walk Out Push Ups
Lunges L/R
Squats
Jump Squats
Diamond Push Ups
Bridges
MTN Climbers Forward
MTN Climbers To Hand
MTN Climbers TwistingImage6
Push Ups Wide
Push Ups Close

Second: Variations of Grass Drills

That’s what we called them in southern high school football.
When I lived in Colorado we called them squat thrusts or burpees.Image17
Hell, I had no idea what the coach was talking about when he called out for “grass drills”!

They were just as bad as I remembered.
So “bad” I think we’ll be doing some more of these!

Regular
Wave
Regular 2 Reps
Regular with Lunge JumpsImage13
Two Tiered
Regular with Cobra Push Ups

Broke a sweat on that one!!

Video:

Image18Workout for 11-25-2014
Music: Lynyrd Skynyrd
T-Shirt: Blond Bomber Ale (from Props, Ft. Walton Beach, FL)

This was a night to get ready for Thanksgiving.
Sure we know we can’t spot reduce but that doesn’t mean we can bomb the body parts we want to!
So today was a Butt and Abs emphasis day.
That way, by Thursday/Thanksgiving, our butts and abs will remind us not to eat so much!

Well…maybe…Image1

First: Butt and Ab Circuit

A “Warm Up”?
14 Stations, 1 Cycle
10 Reps Each Station

Sit Ups
Incline Leg Raises
Big Wheel RolloutsImage4
Small Wheel Rollouts, Left Center Right
BB Rollouts
Chair Bridges
Flat Leg Raises
One Leg Chair Bridges
Hyperextensions
Keg Bridges
Small Keg Leg Curls
Standing Band Hip Extensions
KB SwingsImage5
Butt Elevated Hamstring Curls On Slideboard

Second: Butt and Ab Circuit

14 Stations, 2 Cycles
15 Then 10 Reps Each Station

Threw in some Lunges just to add to the butt hurt!
10 Knee To Heel Lunges Between Each StationImage9

Sit Ups
Incline Leg Raises
Big Wheel Rollouts
Small Wheel Rollouts, Left Center Right
BB Rollouts
Chair Bridges
Flat Leg Raises
One Leg Chair Bridges
HyperextensionsImage16
Keg Bridges
Small Keg Leg Curls
Standing Band Hip Extensions
KB Swings
Butt Elevated Hamstring Curls On Slideboard

Video:

 

Image15Workout for 11-24-2014
Music: NIN, Heart
T-Shirt: Of Course I’m Right I’m Bill

And this is the current last of the Squats and Pushups Circuit.
All of it seemed so simple on paper.
Doing it was 100% different than what it seemed.
All of the circuits done previously were tough.
And so was this!Image12

So I bring you:

Even More Squats and Push Ups

12 Stations, 12 Med Balls, 6 – 20 Pounds Each

Chair Squat, Ball On Shoulder 5 Each Side
Push Ups In Between 10Image13

Chair Squat, Ball On Low Back 10
Push Ups In Between 10

Chair Squat, Ball In Front, 1 Leg Squat 5 Each Side
Push Ups In Between 10

Chair Squat, Ball On Side 5 Each Side
Push Ups In Between 10Image16

Chair Jump Squat, Burpee, Feet Onto Chair 5
Push Ups In Between 10

Mega conditioning on this one!
If the future I see a workout using some of the hardest of all three days.
Should be interesting!

Video:

 

Image12Workout for 11-22-2014
Music: Heart
T-Shirt: TakoSushi

Another chilly Saturday morning at the warehouse.
Quite a few folks missed it this AM.

I don’t blame them!
Of Course it wasn’t really that cold but…
These are the days for dressing in layers.Image11

Couple friends on Facebook (Deep and Ashim) were kidding around a bit about biceps being King in India compared to the bench in the US.

I’m not a big bencher but I do like arm work…so we did some arms.
And for probably the first time in years I included forearm work.

First and Only: Arms Emphasis CircuitImage18

10 Stations, 6 Cycles
Reps: 10, 12, 14, 16, 18, 10

DB Curls
Reverse EZ Bar Curls
Wrist Curls
Triceps Push Downs
BB Curls
Push Ups on Swiss BallImage19
Tube Curls
Incline Leg Raises
Sit Ups
Straight Bar Reverse Curls

Freaking arms were toast!
It was difficult getting my gloves off…not to mention driving home!

Will probably do something like this again!

Video:

Image8Workout for 11-19-2014
Music: Top Hits from 1973 and Top 500 Hits
T-Shirt: CCCP, old school.

The last workout we did a bunch of squats and pushups.
On paper it didn’t look to tough.
It was.
So today was the “leftovers” from the last workout.
And it was tough again!

First and Only: More Squats and Push UpsImage7

12 Stations, 12 Med Balls
6 – 20 Pounds Each

Chair Squat Ball Between Knees 10
Push Ups In Between 10

Chair Squats Ball One Hand Overhead 5 Each Side
Push Ups In Between 10Image12

1 Leg Chair Squat, Ball One Hand Overhead 5 Each Side
Push Ups In Between 10

Chair Squat Jumps w/Ball Slam 5
Push Ups In Between 10

Feet On Chair 5
Hands On Feet Squats 5

Video:

 

Image7Workout for 11-17-2014
Music: The Beach Boys
T-Shirt: HISTORY BUFF

This can be considered a circuit workout.
We did have different stations.
The change at each station was the amount the medicine ball weighed.

Course we did a bunch!Image5

First and Only: Squats and Push Ups

Just a bunch of Squat Variations using medicine balls.
We did 10 pushups between each squat station.

This was a bunch of squats and a bunch of pushups!!

12 Stations, 12 Med BallsImage12
6 – 20 pounds Each

Chair Squats Ball Overhead 20
Push Ups In Between 10

Chair Squats Ball In Front 20
Push Ups In Between 10

Chair Jump Squats Ball Overhead 10Image10
Push Ups In Between 10

Chair Jump Squats No Balls 10
Push Ups In Between 10

Video: