Image19Workout 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 tiresImage1

13 Exercises

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

Squats

Wide Squats

Feet Together SquatsImage4

Romanian Squats

Jump Squats

Decline Pushups

Chest to Tire Pushups

One Leg SquatsImage13

Tire Jumps

Crunches

Side Hip Ups

Seated Leg Raises

Burpees with Pushups, Feet top of TireImage16

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 BallImage17

Seated Twists Feet Stay Up, 6 Reps Each Ball

Lemon Squeezers, 10 Reps Each Ball

Video:

Image9Workout 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!!??Image1

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 EachImage3

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 SquatsImage4

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 BallImage6

Woodchopper Squats

Ball Behind Back Squats

Ball In Front Squats

Third: Variety of Leg Stuff

Rock Bottom Squats 4 x 25 RepsImage15

Lie on the floor and get up without hands 15 Reps

Take a Knee 100 Reps

Hover Time 1 minute

Video:

Image6Workout 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?Image1

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 EachImage2

Chair Squats

Chair Squats Side Reach to Foot

Chair Lunge

Chair Prisoner Squat

Second: More Leg Stuff!!Image4

9 Medicine Balls 6 – 23 Pounds

20 Reps With Each Ball

Yeah…that’s a lot of squats!

Ball Overhead Squats

Foot on Ball SquatsImage14

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:

Image12Workout 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!Image7

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.Image13

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

  • Kettlebell Swings
  • Alternate Kettlebell Swings
  • Push Ups

Image11

  • Kettlebell Swings
  • Kettlebell Cleans
  • Push Ups

 

  • Kettlebell Swings
  • Kettlebell Goblet Squats
  • Push UpsImage20

 

  • Kettlebell Swings
  • Kettlebell Clean/Press
  • Push Ups

 

  • Kettlebell SwingsImage17
  • Kettlebell Clean/Press/Squat
  • Push Ups

Video:

Image8Workout 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!!Image1

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 sidesImage2

Body Circles 5 reps both sides

Second: Leg kicks

Could be a continuation of the “warm up”

Forward

SidewaysImage3

Backward

Forward and back

Crescent Over Chair In

Crescent Over Chair Out

Third: Squat  and Lunge MobilityImage4

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 repsImage6

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 repsImage7

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

Fourth: Leg Raise Stuff

Leg Raises bottom 10

Leg Raises middle 10

Leg Raises top 10Image11

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 sideImage13

Bridge, reach back – hold 5 seconds

5 reps each side

One Leg Bridge Reach Back 5 reps, hold 5 seconds

Sixth: Floor Stuff

Duck WalkImage14

Bear Crawling, hands and feet

Crawling, hand and knees

Crab Walk

Butt Pullthrough

Gorilla WalkImage15

Back Crawl Reach Back

Back Crawl

Belly Crawl

Full Bridge, reach back, roll

Rolling over arms bentImage18

Seventh: More Floor Stuff

Upper Body Twist

Lower Body Twist, Knees Bent

Lower Body Twist, Knees Straight

All Fours, arms/trunk twist and holdImage20

Push Up position, twist

Press Up

Press Up with a twist

Press Up with one knee bent

Video:

Image12Workout 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!Image3

First: Circuit Training

18 Stations

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

DB Incline Presses

DB Triceps ExtensionImage4

Lying Triceps Extension

Band Upright Rows

Overhead Presses

DB Side Laterals

TB PushdownsImage10

Inverted rows

TBand Rows

Incline Sit Ups

Incline Leg Raise

Sissy SquatsImage6

Kettlebell Swings

BB Curls

Donkey Heel Raises

DB Curls

DB Squats (deadlifts)Image16

Kettlebell Heel Raises

Second: Optional Stretching

Yep, just some plain old school static stretching…

Video:

Image14Workout 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!Image2

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 SidewaysImage5

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.Image9

Oh…we’re already old…dammit!

Third: Circuit Training

3 Cycles, 14 Stations

12, 10, 8 Reps

Squats Ball out FrontImage11

Sissy Squats

Small Wheel Rollouts

Butt to Ball Squats

Kettlebell Swings

Tband Triceps PushdownsImage20

Big Wheel Rollouts

Kettlebell Swings (again!)

Ball Overhead Squats

Keg Overhead Squats

Plate Upright RowsImage17

Kettlebell Swings (yet again!)

DB Squats (or Deadlifts)

Back Extensions

Fourth: Optional Stretching

Just some after workout static stretching…no apologies…Image23

Video: