Squat, Lunge and Push Up Variations

10^th workout of the year, 1/25/2012.

Music: John Mayer.  T-shirt: MMA.

Legs: Still sore from the last workout.

What are we gonna do?

Option #1: Do something other than legs.

Option #2: Do more leg stuff.

We opted for #2!!

First: Long Lunges 2 x 25 Yards

Wasn’t fun. Not at all.

But…whoever said exercise was supposed to be fun?!

Second: 12 Push Up Variations

A little upper body stuff before we get back to the legs…

10 Reps Each.

Yeah. Only 10. Doesn’t sound like much.

Wait til you get to the last one.

• Regular Push Up
• Clapping Push Up
• Whole Body Jump Push Up
• Cobra Push Up
• Wide Push Up
• Close Push Up
• Ground Up Push Up
• Rotation Push Up
• Push Up Knee To Elbow
• Push Up Side Toe Taps
• Push Up Mtn Climber
• Push Up Mtn Climber to Hands

Third: 18 Squat/Lunge Variations

20 Reps Each

• Wide Squats
• Regular Squats
• Feet Together Squats
• Twist Touch Floor Squats
• Prisoner Squats Knee to Elbow
• Short Lunges
• Long Lunges
• Jump Land Wide Fingers to Floor
• Squat Jumps
• Cross Over Lunges
• Cross Over Rear Lunges
• Cross Over Rear Lunges Touch Floor
• Cross Over Rear Lunges Rear Leg Raise
• Cross Over Rear Lunge Touch Floor Straighten Knee
• Side Lunges
• Side Lunge Left to Right
• Bottoms Up Squats
• Squat Rock on Toes

Fourth: Bridge Variations

(B) Bridges 5 x 20

Unilateral Bridges Low Leg 1 x 20

Unilateral Bridges High Leg 1 x 20

(B) Bridges Leg Lower 1 x 20

Bridges 1 Every 15 Seconds for 5 Minutes

Video:

Lungercide at JONESERCISE

9^th workout of the year, 1/23/2012.

Music: The Radio.  T-shirt: Raleigh, NC.

No circuit training today.Nope…all body weight stuff…and mainly legs.

Time to crank up the creative mind and come up with a great workout!!

This is really a killer thigh and butt workout. 

And the great thing is, you can do it anywhere.

Even at home!

First: Agility Ladder Drills

To get a little warmed up we resorted to the ladders again.

Not a bad thing, not a great thing…just a thing!

Second: Squat and Lunge Variations

Wide Squats 20

Regular Squats 20

Feet Together Squats 20

Long Lunges 10 Each Side

Short Lunges 10 Each Side

Squat Jumps 20

Cross Over Lunges 10 Each Side

Twist Touch Floor Squats 10 Each Side

Knuckle Drag Squats 20

Lunge Squat Jump 10 Each Side

Third: Walking Lunge Variations

Long Lunges 2 x 25 Yards

Short Lunges 2 x 25 Yards

Long Lunge, Lean Back, Twist 2 x 25 Yards

Long Lunge Front Floor Touch 2 x 25 Yards

Long Lunge Floor Touch Inside 2 x 25 Yards

Long Lunge Floor Touch Outside 2 x 25 Yards

Backwards Long Lunge 2 x 25 Yards

Knees to Floor Lunge 2 x 25 Yards

Fourth: Core/Abs

• Upper ¼ Crunch 10
• ½ Sit Ups 10
• ¾ Sit Ups 10
• Full Sit Ups 10
• Full Sit Ups 10
• ¾ Sit Ups 10
• ½ Sit Ups 10
• Upper ¼ Crunch 10
• Low Leg Raises 25
• Top 1/3 Leg Raises 25
• Middle 1/3 Leg Raises 25
• Full Leg Raises 25

Video:

Circuit, Burpees and Core Oh My!

8^th workout of the year, 1/18/2012.

Music: The Radio.  T-shirt: MMA.

Was a cold, cold night.

Had to stay bundled up in the beginning.

However, it wasn’t long before the sweat started to pour!

First: Agility Ladder Drills

There are a bunch of drills floating around the internet, training manuals and DVDs.

Or you can just make stuff up!

As long as you can repeat it, it’s a new drill!

Second: Burpee Variations

Regular Burpees 2 x 25

Mike Ray Burpee w/Ground Up Push Up 1 x 25

Burpee Land In Lunge 1 x 25

Third: 7 Station Circuit Training

30 Seconds Max Reps, 2 cycles

Keg Upright Rows

Ab Pullins on Slideboard

Jump Rope

Keg Clean/Press/Burpee/Pushup

Med Ball Twist Incline Situp

Inverted Row

Bulgarian Bag Squat

Fourth: More Burpees!

7 Med Balls, Various Weights, 6 – 22 pounds

3 Burpees With Each Ball

1 Cycle

Fifth: Core/Abs

5 Med Balls 6 – 22 pounds

Sit up/Ball Side to Side 5 Reps Each Ball

Leg Raises Ball in Extended Arms 10 Reps Each Ball

Legs Up, Ball To Each Foot 10 Reps Each Ball

Seated Leg Raises, Ball Overhead 10 Reps Each Ball

Video:

Constant Conditioning

7^th workout of the year, 1/16/2012.

Music: KISS.  T-shirt: Palm Springs, California.

A little bit of everything today.

Body weight stuff, core/ab stuff and circuit stuff!!

First: Warm Up (Kinda)

Inchworms 2 x 25 Yards

Spiderman Crawls 1 x 25 Yards

Bear Walk 1 x 25 Yards

Crab Walk 2 x 25 Yards

Second: 300 Stuff

Push Ups 100

Crunches 100

Jack Knife Crunches 50 Each Side

Third: Functional Stuff

Yep, just getting off the floor!

Sit Get up without hands 5 Each Side

Lie down Get up without hands 5 Each Side

Sit with Med Ball get up without hands 5 Each Side

Lie Down with Med Ball get up without hands 5 Each Side

Fourth: 9 Station Circuit

30 Seconds, Max Reps, 2 Cycles

DB Squats Curls Combo

Inverted Rows

Ball Over head Squat

Ball In front Squat

KB Swings

Plate Upright Rows

Ab Pullins on slide board hands

Keg Curls

Keg Clean and Squat

Fifth: Optional Stretching

Stretching here, there, everywhere!

Video:

Cold Conditioning

6^th workout of the year, 1/14/2012.

Music: Stevie Ray Vaughan.  T-shirt: Jimi Hendrix.

Cold outside today.

Cold inside too.

Guess we’re gonna have to warm up a bit!

First: Agility Ladder

Had to do something! It was cold!

Second: Toe Hops/Tabata Wall Run Combo

Toe Hops for 1 Minute

Wall Run – 20 Seconds On, 10 Seconds Off, Repeat 8 Times

Toe Hops for 1 Minute

Wall Run – 20 Seconds On, 10 Seconds Off, Repeat 8 Times

Toe Hops for 1 Minute

Wall Run – 20 Seconds On, 10 Seconds Off, Repeat 8 Times

Toe Hops for 1 Minute

Third: Wall Run/Burpee Combo

Wall Run – 20 Seconds

Burpees – 10 Reps

Repeat 5 Times

Fourth: Core/Abs

Sit Up Hold 2 Min

Leg Raise Hold 2 Min

Seated Leg Raise Hold 2 Min

Bridge Hold 2 Min

Fifth: Optional Stretching

Just going through about 15 minutes of general stretching.

Video:

Complete All Body Weight Workout

5^th workout of the year, 1/11/2012.

Music: WAR.  T-shirt: Same Shirt Different Day.

I was thinking about doing more body weight workouts.

So what better way to start than today?

First: Warm Up (Kinda)

Inchworms 25 Yards  x 2

Long Lunges 25 Yards x 2

Short Lunges 25 Yards x 2

Second: Jump Drills

Jump Up/Jump Out 25 Yards x 2

Jump Up/Jump Out w/Object 25 Yards x 2

Jump Up/Jump Out/Burpee/Push Up 25 Yards x 2

Third: Push Ups and Squats

1 cycle: 10 push ups to 20 squats for each variation.

1 cycle: 6 push ups to 10 squats for each variation.

Wide Push Ups

Wide Squats

Normal Push Ups

Normal Squats

Hands Together Pushups

Feet Together Squats

Cobra Pushups

Bottoms Up Squats

Staggered Hand Pushups

Short Lunges

Rotational Pushups

Squat Rotate Touch Floor

Fourth: Core/Ab Stuff

Plank 2 minutes

Push Up Position 1.5 Minutes

One Leg Plank 30 Seconds Each Side

Side Plank 30 Seconds Each Side

One Arm Plank 30 Seconds Each Side

Crunches 100

Leg Raises 100

Video:

Sweaty Conditioning Circuit

4^th workout of the year, 1/9/2012.

Music: Led Zeppelin.  T-shirt:. Jagermeister.

Can’t wait to do some more stuff today!

Can’t say why…just feel like breaking a sweat.

Who knew it would be a river!

First: Agility Ladder

Just a bunch of different drills.

Next time we’ll throw in some upper body.

Second: 12 Station Circuit

Only did one cycle because it took so long.

You see the timer was the person on the floor pulling the tire by the chain.

It was tougher than anticipated.

We’ll do it again…

1. Plank Position Tire Pulls
2. DB Inclines
3. Ab Pullins on Slideboard
4. Keg Hug and Squat
5. KB Swings
6. Hamstring Ball Pullins
7. Keg Clean, Press, Burpee, Pushup
8. Side step
9. Plate Pullthroughs
10. Crunches
11. Inverted Rows
12. Bulgarian Bag Squats

Third: Same Circuit

Ye. Same circuit…

But 5 Burpees after each station

Not fun at all!!

Fourth: Core/Ab Stuff

12 Objects: Kettlebells, Medballs, a dumbbell or 2…somebody even grabbed a basketball?

Sit Up Object Side to Side 5 Reps Each Object

Seated Leg Raises Object Overhead 10 Reps Each Object

Tables 1 Minute

Tables, 1 Leg Straight 30 Seconds Each Side

Tables, 1 Leg Straight Up, 30 Seconds Each Side

Tables, 1 Leg and 1 Arm, 30 Seconds Each Side

Video:

Big Circuit Training Day

3^rd workout of the year, 1/7/2012.

Music: The Radio.  T-shirt: BCS Championship, Alabama vs LSU.

A little twist to the circuit training today.  No clock timer. We just kept doing a station until the person with the tire and chains finished.

Means a little more work…at times.

First: 11 Station Circuit

2 Cycles, Max Reps for as long as it takes the person doing the Tire Pull Curls to go down and back!

Tire Pull Curls

Med Ball Overhead Squats

Ab Pullins on Slideboard

Inverted Rows

KB Swings

Windshield Wipers

Keg Clean/Press w/Pushup

Hamstring Pullins w/Keg

Incline Situps

Crunches

Bulgarian Bag Swings

Second: Core/Abs

Crunches 50

Side Crunches 25 Each Side

Leg Raise Crunches 50

Legs Up Crunches 50

Knees to Elbows 50

Video:

My Legs Are Killing Me!

2^nd workout of the year, 1/4/2012.

Music: Kid Rock.  T-shirt: Guinness.

I am writing this on 1/8/2012…

My thighs are still sore…

Wanna get a decent leg and butt workout?

Do this!!

First: Agility Ladder

We usually don’t repeat things from one workout to the next.

But today is an exception

Not because the ladder is awesome, but because it’s cold and we needed to warm up a bit!

Second: All Body Weight Leg Destroying Workout

20 reps on everything.

1. Squats
2. Double Squat Jump (rockbottom then1/3 and jump)
3. Bottoms Up Squats
4. Rock Bottom Squats
5. Squat Twist Touch Floor
6. Rock Bottom Squats to Parallel
7. Knee To Elbow Squats
8. Knee To Opposite Elbow Squats
9. Wall Squats Arms Overhead
10. Squats Forward Lunge
11. Squat Jumps
12. Squat Twist Touch Floor  and Jump
13. Squats Rear Lunge
14. Side Lunge Squats
15. Narrow to Wide Squat

Third: Same Thing

This time just 10 reps on everything.

Still tough.

Fourth: Core/Abs

Leg Raise Sit Up Combo (grab legs) 25

Leg Raise To Wall 25

Leg Raise R/L on Wall 20

Leg Raises Wide to Narrow on Wall 25

Leg Raise To Wall With Hip Ups 25

Video:

First Workout of the Year

1^st workout of the year, 1/2/2012.

Music: Nickelback.  T-shirt: Funkengruven, Grand Funk Railroad.

Time to continue the exercise groove.

Chilly inside and out.

But it warms up quickly!

First: Agility Ladder

We haven’t done these in a while.

And this ladder is longer than the one we were using before!

Second: Tabata Wall Run

Simple little exercise that can be done anywhere.

And guaranteed to raise the heart rate!

20 Second worth of running, 10 seconds off.

Repeat 8 times!

Third:  9 Station Circuit

Max Reps, 30 Sec Each Station, 3 Cycles

Ball Overhead Squat

Jump Rope

Plate Front Raise

Step Run

Wall Sit

Windshield Wipers

Kettlebell Swings

DB Incline Press

Ab Pullins on Slideboard

Fourth: Wall Sit

1 Minute Sit

1 Minute Sit, Arm Overhead

Fifth: Core/Abs

Tabata Crunches

Top 1/3 Leg Raises 50

Middle 1/3 Leg Raises 50

Bottom 1/3 Leg Raises 50

Floor to Top Leg Raises 50

Video: