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:

 

Image2Workout for 11-15-2014
Music: 3 Doors Down (Again)
T-Shirt: T-REX HATES PUSH UPS

It’s getting a bit chilly at the gym.
Having to dress in layers.

So this was a bit of a quick, but effective, workout.
We did a quick barbell workout before.
I added a few things for this one.Image3

It’s kinda like a circuit but we only did it once.

Still there were a lot of reps!

First and Only: Another Quickie BB Workout

12 Exercises, 1 x 50 Reps

1. Chair SquatsImage4
2. Heel Raises
3. Bar Overhead Seated Leg Raises
4. Good Mornings Knees Bent
5. Rows
6. Floor Press
7. Overhead Press
8. Upright Rows
9. Skull Crushers
10. Close Grip Floor PressImage12
11. Standing BB Curls
12. Squat BB Curls

Video:

Image15Workout for 11-12-2014
Music: 3 Doors Down
T-Shirt: DO NOT RESUSITATE

Did an interesting circuit.
I call it “Glute Emphasis” cause it is.
It is a buttcentric circuit.
Threw in some shoulder and arm stuff with it.
Why? Cause I like doing shoulder and arm stuff!

First: Glutes Emphasis CircuitImage4

15 Stations, 3 Cycles, Reps: 30, 20, 10

First couple of cycles this was kinda tough.
The last cycle, at 10 reps, was a piece of cake!

1. Chair Bridges
2. Chair Squats Ball Overhead
3. Keg Bridges
4. Small Keg BridgesImage7
5. Chair One Leg Squats
6. Chair One Leg Bridges
7. Keg Leg Curls
8. Standing Band Hip Extensions
9. KB Swings
10. Bench Step Ups
11. DB Curls
12. BB Curls
13. Pushdowns
14. Triceps Bench DipsImage2
15. Plate Upright Rows

Second: Core/Abs

Just 900 reps.
Not too hard!

Crunches 100
Leg Raises 100
Side Leg Raises 100 Each SideImage20
Seated Leg Raises 100
Hands to Feet Crunches 100
Knees to Elbows 100
Lemon Squeezers 100
Side Crunches 100

Video:

Image18Workout for 11-10-2014
Music: Top Hits 1975
T-Shirt: LIVEWRONG

Just a bunch of different things tonight.
Guess you could call this a “conditioning workout”.
Or you could call it “Fred” if you wanted to.
Doesn’t really matter.
We could feel a different from beginning to end!

First: Warm Up?Image1

Not much of one. We don’t really do warm ups.

Agility Ladder
Then Hopping Over Some Stuff
Then Jumping Up and Jumping Out
Then Running About 100 Yards or so

Did this little “circuit” twice.Image7

Second: Monster Walks

Brought out the Gold Theraband.
Haven’t done this in a while.

Walk Knees Straight Small Steps Forward
Walk Knees Straight Small Steps Backward
Walk Knees Straight Small Steps SidewaysImage8

Lunge Forward
Lunge Backwards

Sideways Squat Walk

Third: Inchworms

Did these with one push up.Image9
Then two.
Then three.
Then four.
Then five.
That was more than enough of this!

Fourth: Chair Stuff

Squats 100
Feet On Chair Push Ups 25Image15
Feet On Chair Bridging 100
Chest To Chair Push Ups 25
One Leg Chair Squats 50 Each Leg
Crescent Kick Around Chair 15 Each Side

Fifth: Medicine Ball Core/Abs

9 Balls
6 – 24 PoundsImage22

Ball Overhead Seated Leg Raises 10 Each Ball
Ball Between Knee Crunches 5 Each Ball
Seated Twists Feet Up 3 Reps Each Ball
Sit Up Twists 3 Rep Each Ball
Ball Overhead One Hand Seated Leg Raises 10 Each Ball
Seated Figure 8s 3 Reps Each Ball

Video:

Image12Workout for: 11 8 2014
Music: Top 500 Hits
T-shirt: Maltitude

Doing the Circuit Training again this morning.
Of course we’re putting a different dimension on it.
Sure, we’ll be doing something for the whole body.
Sure, we’ll be doing one exercise after another.
Sure, it’ll be tough!

But…Image2

First: Agility Ladder Drills

Had to do something to get the blood flowing.
It was a bit chilly.
And it warmed up fairly quick!

Second: Circuit Training

12 Stations, 3 CyclesImage5
50 Reps, 25 Reps, 10 Reps

The hardest part was doing the 50 reps. 25 reps was a piece of cake after that. And of course…10 reps was close to nothing by then!

BB Curls
Triceps Bench Dips
Squats
Triceps PushdownsImage11
Kettle bell Swings
Overhead Press
Sit Ups
DB Curls
Flat Leg Raises
Plate Upright Rows
Band Pulldowns
Incline Leg Raises

Video:

Image32Workout for: 11 5 2014
Music: Top 500 Hits
T-shirt: Kendrick

So what to do today?
How about just the midsection?
Nothing but core and abs today?
Sure!!
Why not!!??

First: Floor CoreImage2

Crunches 100
Leg Raises 100
Side Hip Ups 100 Both Sides
Seated Leg Raises 100
Lemon Squeezers 100
Supermans 100
One Leg Lemon Squeezers 100
Elbows to Knees 100Image5
Side Crunches 100 Each Side
All 4s Rear Leg Raises 100 Each Side
Side Leg Raises 100 Each Side
Bridges 100

Second: Plenty o’Planks

Plank 30 Seconds
One Leg Planks 30 Seconds Each Side
One Leg Knee Bent 30 Seconds Each SideImage13
Side Plank On Forearm 30 Seconds Each Side
One Arm Planks 30 Seconds Each Side
Side Planks On Hand 30 Seconds Each Side
One Arm, One Leg Plank 30 Seconds Each Side

Third: Push Ups and Planks

Held a push up position plank for 30 seconds.
Then did one push up.Image17
This went on for three minutes.

May not seem like much but it was plenty after part one and part two of today!

Fourth: Medicine Ball Core/Abs

8 Balls
6 – 20 poundsImage25

Seated Leg Raises Ball Overhead, 10 Reps Each Ball
Ball Between Knee Crunches, 5 Reps Each Ball
Ball To Toes Crunches, 10 Reps Each Ball
Seated Leg Raises Ball Overhead In One Hand, 10 Reps Each Ball
Crunches Ball In One Hand, 10 Reps Each Ball
Ball Behind Head Leg Raises 10 Reps Each Ball
Video: