1000: CHAIR SQUATS, PUSH UPS, BURPEES, CRUNCHES. LEG RAISES

Workout for 7-5-2020
T-Shirt: JONESERCISE

This was my 63rd birthday. The “celebration” started with a body weight workout…but not just any body weight workout. It was a “test”…physically…and mentally.

 

The workout consisted of Chair Squats, Burpees, Push Ups, Crunches, and Leg Raises. 1000 reps for each exercise.

Yep…1000 reps each.

How? Well I did 10 reps of each exercise as a set…and did it 100 times.

I invited some folks to join me but no one did. I don’t blame them. Heck it was a Sunday morning, a holiday weekend…and really…who wants to do 1000 reps of anything?

My wife did come for part of it…she did 500 reps of the five exercises!

It was 88 degrees at 10:20 am when I started and 97 degrees at 1:10 pm when I finished.

I did something like this before but only the squats, burpees, and push ups. Then I said I would never do that kind of crap again.

Now?

Maybe!

Video:

24TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 6-27-2020

Another Saturday social distancing workout!
No equipment necessary…well…you will need a chair!

This was done non-stop. Took under 25 minutes.

First Thing: Ab Circuit 1

9 exercises

• Leg Raises 20
• Lemon Squeezers 20
• Leg Circles 20
• Leg Raises 40
• Lemon Squeezers 40
• Leg Circles 40
• Leg Raises 60
• Lemon Squeezers 60
• Leg Circles 60

Second Thing: Body Weight Circuit 2

10 more exercises

• Long Lunges 10 each side
• Toe Taps 20
• Short Lunges 10 each side
• Toe Hops 20
• Push Ups, Feet on Chair 20
• Toe Taps 20
• Chair Lunges 10 each side
• Toe Hops 20
• Side Lunges 10 each side
• Toe Taps 20

Third Thing: Body Weight Circuit 3

8 more things

• Wide Squat, Lean Back 15
• Wide Squat, Lean Back, Touch Toes 15
• Toe Taps 20
• Toe Hops 20
• Feet Together Squats, Lean Back 15
• Feet Together Squats, Lean Back, Touch Toes 15
• Toe Taps 20
• Toe Hops 20

Fourth Thing: Body Weight Circuit 4

and now…9 more!

• Toe Taps 20
• Toe Hops 20
• Leg Raises 20
• Toe Taps 40
• Toe Hops 40
• Leg Raises 40
• Toe Taps 60
• Toe Hops 60
• Leg Raises 60

Video:

23RD QUARANTINE BODY WEIGHT WORKOUT

Workout for 6-20-2020

We did this Saturday. Just another at home, social distancing workout!

This was done non-stop.

Took under 25 minutes.

First Thing: Body Weight Circuit 1

10 exercises

• Wide Squats 15
• Wide Squats, Up on Toes 15
• Wide Squats, Lean Back 15
• Wide Squats, Up on Toes, Bend Touch Toes 15
• Wide Squats, Up on Toes, Bend Touch Toes, Lean Back 15
• Wide Squats, Arm Out to Side, Twist 15
• Wide Squats, Arm Out to Side, Twist, Touch Toes 15
• Wide Prisoner Squats, Knee to Elbow 15
• Wide Prisoner Squats, Twist, Hip Flex 15
• Wide Jump Squats 15

Second Thing: Body Weight Circuit 2

10 more exercises

• Heel Raises, Leg Wide 20
• Heel Raises, Feet shoulder width 20
• Heel Raises, Feet Together 20
• Toe Hops, Legs Wide 20
• Toe Hops, Feet shoulder width 20
• Toe Hops, Feet together 20
• Toe Hops Forward 20
• Toe Hops Backward 20
• Toe Hops Sideways 20
• Toe Hops Twisting 20

Third Thing: Body Weight Circuit 3

8 exercises

• Leg Raises 25
• Lemon Squeezers 25
• Leg Circles 25
• Leg Circles, Legs Wide 25
• Leg Sways 25
• Flutter kicks 25
• Figure 8s w/legs 25
• Lemon Squeezers, knees left to right 25

Video:

22ND QUARANTINE BODY WEIGHT WORKOUT

Workout for 6-13-2020

Doing another body-weight workout for those that are still not leaving the house.

Some how the video and pix aren’t happening!

First Thing: Body Weight Circuit 1

10 exercises

• Wide Squats, Lean Back 15
• Leg Raises 10
• Wide Squats, Up on Toes 15
• Leg Raises 20
• Wide Jump Squats 15
• Leg Raises 30
• Wide Prisoner Squats 15
• Leg Raises 40
• Wide Squats, Stand, Bend and Touch Toes 15
• Leg Raises 50

Second Thing: Body Weight Circuit 2

10 more exercises

• Regular Squats, Lean Back 15
• Lemon Squeezers 10
• Regular Squats, Up on Toes 15
• Lemon Squeezers 20
• Regular Jump Squats 15
• Lemon Squeezers 30
• Regular Prisoner Squats 15
• Lemon Squeezers 40
• Regular Squats, Stand, Bend and Touch Toes 15
• Lemon Squeezers 50

Third Thing: Body Weight Circuit 3

10 exercises

• Feet Together Squats, Lean Back 15
• Leg Circles10
• Feet Together Squats, Up on Toes 15
• Leg Circles 20
• Feet Together Jump Squats 15
• Leg Circles 30
• Feet Together Prisoner Squats 15
• Leg Circles 40
• Feet Together Squats, Stand, Bend and Touch Toes 15
• Leg Circles 50

21ST QUARANTINE BODY WEIGHT WORKOUT

Workout for 6-6-2020

Yep more body-weight stuff you can do to keep moving if you are still stuck in the house!

Here’s more stuff! Some how the video and pix aren’t happening!

First Thing: Body Weight Circuit 1

10 exercises

• Wide Squats, Lean Back 20
• Regular Push Ups 10
• Regular Squats, Lean Back 20
• Chest to Chair Push Ups 10
• Feet Together Squats, Lean Back 20
• Feet on Chair Push Ups 10
• Left foot in front of Right Squats 20
• Walkout Push Ups 10
• Right foot in front of Left Squats 20
• Walkout Rotation Push Ups 10

Second Thing: Body Weight Circuit 2

10 more exercises

• Wide Jump Squats 20
• Push Ups, Pause at Top 10
• Regular Jump Squats 20
• Chest to Chair Push Ups, Pause at Top 10
• Feet Together Jump Squats 20
• Feet on Chair Push Ups, Pause at Top 10
• Left foot in front of Right Jump Squats 20
• Walkout Push Ups, Pause at Top 10
• Right foot in front of Left Jump Squats 20
• Walkout Rotation Push Ups, Pause at Top 10

Third Thing: Body Weight Circuit 3

10 exercises

• Leg Raises 25
• Lunge, Lean Back 10
• Lemon Squeezers 25
• Collapse Forward Lunges 10
• Leg Sways 25
• Short Lunges 10
• Lemon Squeezers, Knees L-R 25
• Chair Lunges 10
• Flutter Kicks 25
• Side Lunges 10

19TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-30-2020

T-Shirt: ARNOLD CLASSIC

Music: NONE TODAY

And for those of you still not leaving the house here’s another “social distancing” body weight workout. The only equipment you need is a chair!

This was around 25 minutes, non-stop as usual.

First Thing: Body Weight Circuit 1

10 exercises

• Wide Chair Squats, Lean Back 20
• Long Lunges 10 each side
• 1 Leg Squat, Down Slow 5 each side
• Chair Push Ups 10
• Feet on Chair Push Ups 10
• Feet on Chair Push Ups, Wide Hands 10
• Leg Raises 30
• Lemon Squeezers 30
• Leg Sways 30
• Heel-Toe Walk, Forward/Backward 10 each way

Second Thing: Body Weight Circuit 2

10 more exercises

• Regular Foot Width Chair Squats, Lean Back 20
• Short Lunge 10 each side
• 1 Leg Squat, Down Slow 10 each side
• Chair Push Ups, Pause 5 sec at top 10
• Feet on Chair Push Ups, Pause 5 sec at top 10
• Feet on Chair Push Ups, Wide Hands, Pause 5 sec at top 10
• Leg Raises 40
• Lemon Squeezers 40
• Leg Sways 40
• Heel-Toe Walk, Forward/Backward 10 each way

Third Thing: Body Weight Circuit 3

10 exercises

• Feet Together Squats, Lean Back 20
• Walking Lunge, Lean Forward, Touch Floor 20 steps
• 1 Leg Squat, Down Slow 15 each side
• Walk Out Push Ups 10
• Walk Out Push Ups, Pause at Top 10
• Walk Out Push Ups, Pause at Top 5 sec 10
• Leg Raises 50
• Lemon Squeezers 50
• Leg Sways 50
• Heel-Toe Walk, Forward/Backward 10 each way

Video:

18TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-26-2020

T-Shirt: WILD LEAP BREWING

Music: NONE TODAY

Some folks are not allowed back in their gym yet.

Well there are some alternatives to raise the heart rate and sweat.

Here’s another “social distancing” body weight workout.

This was around 25 minutes, non-stop.

First Thing: Body Weight Circuit 1

10 exercises

• Wide Chair Squats, Arms ABD/Palms Down, Twist, Lean Back 20
• Regular Squats, Arms ABD/Palms Up, Twist, Lean Back 20
• Feet Together Squats, Arms ABD/Thumbs Up, Twist, Lean Back 20
• 1 Leg Squat, Down Slow 10 each side
• Ground Up Push Ups 10
• Ground Up Push Ups, Pause at Top 10
• Ground Up Push Ups, Pause 5 Count at Top 10
• Crunches 30
• Leg Raises 30
• Lemon Squeezers 30

Second Thing: Body Weight Circuit 2

10 more exercises

• Wide Chair Squats, Arms ABD/Palms Down, Twist, Tough Toes, Lean Back 20
• Chair Toe Taps 20
• Walkout Push Ups, Pause at Top, Lean Back 10
• Chair Toe Taps 20
• Walkout Push Ups, Pause at Top 5 count, Lean Back 10
• Chair Toe Taps 20
• Walkout Push Ups, Rotate Hand to Ceiling, Pause at Top 5 count, Lean Back 10
• Crunches 40
• Leg Raises 40
• Lemon Squeezers 40

Third Thing: Body Weight Circuit 3

12 exercises

• Chair Bridges 20
• Chair Toe Taps 20
• Crunches 50
• Chair Toe Taps 20
• 1 Leg Bridges 10 each side
• Chair Toe Taps 20
• Leg Raises 50
• Chair Toe Taps 20
• Straight Leg Bridges 10
• Chair Toe Taps 20
• Lemon Squeezers 50
• Chair Toe Taps 20

Video:

17TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-23-2020

T-Shirt: 21ST AMENDMENT BREWING

Music: NONE TODAY

Can’t get out of the house yet?
Here’s another body weight workout and all you need is a chair…and about 30 minutes if you do it like we did: Non-Stop!

First Thing: Body Weight Circuit 1

9 exercises

• Wide Chair Squats, Lean Back 20
• Wide Hands, Ground Up Push Ups, Pause at Top10
• Crunches 30
• Feet Together Squats, Lean Back 20
• Hands Together Push Ups, Pause at Top 10
• Leg Raises 30
• Regular Chair Squat, Lean Back 20
• Regular Hand Position, Ground Up Push Ups, Pause 10
• Lemon Squeezers 30

Second Thing: Body Weight Circuit 2

9 more exercises

• 1 Leg Squat 10 each side
• Rotation Push Ups, Pause at Top 10
• Crunches 40
• Wide Squat, Tap Chair w/foot 10 each side
• Walkout Push Up, Pause at Top 10
• Leg Raises 40
• 1 Leg Squat, Down Slow 10 each side
• Feet on Chair Push Ups 10
• Lemon Squeezers 40

Third Thing: Body Weight Circuit 3

12 exercises

• Mtn Climbers 20
• Double Feet Mtn Climbers 10
• Chair Mtn Climbers 20
• Chair Double Feet Mtn Climbers 10
• Chair 1-2-3-4 Jump, Mtn Climbers 20
• Chair Double Feet 1-2-3-4, Jump, Mtn Climbers 20
• Chair Double Feet Mtn Climbers, Jump 20
• Chair 1-2-3-4, Mtn Climbers, Jump Twist 20
• Chair Double 1-2-3-4 Jump Twist 10
• Crunches 50
• Leg Raises 50
• Lemon Squeezers 50

Video:

14TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-12-2020

T-Shirt: NORMAL SHIT

Still continuing with our “social distancing” body weight workouts.

Never the same…always different.

This was non-stop. Lasted around 25 minutes.

First Thing: Body Weight Circuit 1

• Wide Chair Squats, Lean Back 20
• Regular Chair Squats, Lean Back 20
• Feet Together Chair Squats 20
• L Foot In Front of R Foot 20
• R Foot In Front of L Foot 20
• Butt Up Squats 20
• 1 Leg Squats 10 each side

Second Thing: Body Weight Circuit 2

• Leg Raises 50
• Lemon Squeezers 50
• Leg Sways 50
• Leg Circles IN 50
• Leg Circles OUT 50
• Left/Right Lemon Squeezers 50
• Flutter Kicks 50

Third Thing: Body Weight Circuit 3

• Short Lunges 10 each side
• Long Collapsing Lunges 10 each side
• Long Lunge, Stand/Lean Back 10 each side
• Chair Lunge 10 each side
• Chair Lunge, Knee Dip Below Chair Seat 10 each side
• Side Lunges 10 each side

Fourth Thing: Body Weight Circuit 4

• Wide Chair Squats, Lean Back 5
• Regular Chair Squats, Lean Back 5
• Feet Together Chair Squats 5
• L Foot In Front of R Foot 5
• R Foot In Front of L Foot 5
• Butt Up Squats 5
• 1 Leg Squats 5 each side

Fifth Thing: Body Weight Circuit 5

• Leg Raises 10
• Lemon Squeezers 10
• Leg Sways 10
• Leg Circles IN 10
• Leg Circles OUT 10
• Left/Right Lemon Squeezers 10
• Flutter Kicks 10

Sixth Thing: Body Weight Circuit 6

• Short Lunges 5 each side
• Long Collapsing Lunges 5 each side
• Long Lunge, Stand/Lean Back 5 each side
• Chair Lunge 5 each side
• Chair Lunge, Knee Dip Below Chair Seat 5 each side
• Side Lunges 5 each side

Video:

13th QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-9-2020

T-Shirt: SCIENTIFIC METHOD

Still stuck indoors?

Try this non-stop “social distancing” body weight workout!

Sweat you will!

First Thing: Body Weight Circuit 1 (2 cycles)

• Wide Chair Squats 20
• Push Ups 10 reps
• Crunches 30
• Leg Raises 30
• 1 Leg Squats 5 each side
• Ground Up Push Ups 10
• Heel-Toe Walk 20 steps

Second Thing: Body Weight Circuit 2 (2 cycles)

• Regular Squat, Tap Foot to Hand in Front 10 each side
• Regular Push Up, Tap Shoulder 10
• Crunches 40
• Leg Raises 40
• 1 Leg Squats 10 each side
• Ground Up Push Ups, Pause at Top 10
• Walk, Tap Hand to Foot, Forward/Backward 20 steps

Third Thing: Body Weight Circuit 3 (2 cycles)

• Regular Squat, Tap Foot to Hand, Touch Toes 20
• Regular Push Up, Rotate-Hand to Ceiling 10
• Crunches 50
• Leg Raises 50
• 1 Leg Squats 15 each side
• Ground Up Push Ups, Pause at Top 5 Count 10
• Sideways Walk, Feet Close 20 steps

Video: