Image13Workout for 1-26-2015
T-Shirt:Woodstock.
Music:Jimi Hendrix

Today is a special day.
Well actually it was a few days ago.
CWs birthday! And today is the birthday workout.
And she missed it.

Which means we’ll have to figure out something else to do when she comes back to celebrate!

Back to weights with circuit training.Image21
Hitting the whole body.
In a devastating manner…

First: Circuit Training

I guess you could look at this as a warm up.
About as close as we’ll get to one today!

1 Cycle, 10 RepsImage20
13 Stations

BB Curls
DB Curls
Lying Extensions
Push Downs
Overhead Press
Sit Ups
Leg Raises
DB RowsImage18
Plate Upright Rows
Hands On Plate Push Ups
Keg Over Head Chair Squats
Keg Leg Curls
Heel Raises On Roman Chair

Second: Circuit Training Again

1 Cycle, 52 Reps
Yep, you read that correctly…52 Reps!Image17
13 Stations

BB Curls
DB Curls
Lying Extensions
Push Downs
Overhead Press
Sit Ups
Leg Raises
DB RowsImage9
Plate Upright Rows
Hands On Plate Push Ups
Keg Over Head Chair Squats
Keg Leg Curls
Heel Raises On Roman Chair

Third: Optional Stretching

Seems like the stretching should be easy enough.Image25
So why did my hip and back start hurting when we were done?
Well…not too concerned about that.
I’ll fix it!!

Video:

 

Image19Workout for 1-24-2015
Music: Black Sabbath
T-Shirt: Average Joe’s Gymnasium

Still smartin’ from the last workout.
It was unexpected but that session not only hit the abs but also the lowback, the obiques, the hip flexors, adductors, triceps, lats, and chest.

We’ll have to do something like that again!Image1
Just not anytime soon.

First: Agility Ladder Drills

Well, not for any special reason.
It was just too chilly to launch into anything else.

Second: Lower Mobility Stuff

High Knees ForwardImage3
High Knees Backward
High Knees Sideways

High Knees Forward ER
High Knees Backward ER
High Knees Sideways ER

High Kicks, Opposite Foot to Hand

Third: Working On TechniqueImage6

One Leg Squat, Opposite Knee Bent, Knee to Floor
One Leg Squat
Eccentric Pistol To Chair
Eccentric Pistol To Floor
Push Up Chest to Floor
Push Up Chest to Chair

Fourth: More Mobility StuffImage21

Wide Squat Walk Forward
Wide Squat Walk Backward

Forward Walk Hands to Toes
Backward Walk Hands to Toes
Sideways Walk Hands to Toes

Fifth: Organism Walks

Lizard Walk
Spiderman Walk

Video:

 

Image13Workout for 1-21-2014
Music: A variety of stuff
T-Shirt: Trust Me A Jedi I Am

We’ve done an hours’ worth of core/ab stuff before.
It’s not like the “best” thing to do or the “worst” thing to do.
It’s simply something to do!
And we did.
And it was not easy!Image1

This Abs/Core workout featured a lot of wheel and other stuff rollouts.
I happened to find some more wheels on sale.
So I thought about creating an entire workout around that concept.

The aftermath? Well the abs were sore of course. But allow affected: obliques, low back, lats, chest, shoulder, triceps, hip flexors, and hip adductors.Image5

Kind of amazing just how much of the body responded to this little exercise.

First: Ab/Core Cycle

14 Stations, 10 Reps Each

BB Rollout
Sit Ups
Big Wheel RolloutImage9
AB Pullins on Slideboard
Small Wheel Rollout
Ab Chair w/Medicine Ball
Small Wheel Rollout
Incline Leg Raises
Small Wheel Rollout
Roman Chair
Small Wheel Rollout
Flat Bench Leg RaisesImage2
Swiss Ball Rollouts
Heavy Bag Rollouts

Second: More of the Ab/Core Cycle

14 Stations, 12 Reps Each

BB Rollout
Sit Ups
Big Wheel RolloutImage3
AB Pullins on Slideboard
Small Wheel Rollout
Ab Chair w/Medicine Ball
Small Wheel Rollout
Incline Leg Raises
Small Wheel Rollout
Roman Chair
Small Wheel Rollout
Flat Bench Leg RaisesImage12
Swiss Ball Rollouts
Heavy Bag Rollouts

Third: Continuing with the Ab/Core Cycle

14 Stations, 8 Reps Each AND 10 Leg Raises Between Each Station

BB Rollout
Sit UpsImage4
Big Wheel Rollout
AB Pullins on Slideboard
Small Wheel Rollout
Ab Chair w/Medicine Ball
Small Wheel Rollout
Incline Leg Raises
Small Wheel Rollout
Roman Chair
Small Wheel Rollout
Flat Bench Leg RaisesImage20
Swiss Ball Rollouts
Heavy Bag Rollouts
Fourth: Persisting on with the Ab/Core Cycle

14 Stations, 6 Reps Each AND 10 Crunches Between Each Station

BB Rollout
Sit Ups
Big Wheel RolloutImage21
AB Pullins on Slideboard
Small Wheel Rollout
Ab Chair w/Medicine Ball
Small Wheel Rollout
Incline Leg Raises
Small Wheel Rollout
Roman Chair
Small Wheel Rollout
Flat Bench Leg Raises
Swiss Ball Rollouts
Heavy Bag Rollouts

Video:

 

Image32Workout for 1-19-2015
Music: John Fogerty
T-Shirt: Big In Japan

Time for a boatload of Lunges!
A variety of them.
Well and some inchworms for a “break”.

 

Someone wrote about “increasing the intensity”.Image1
Apparently they haven’t tried one of these.
Course…it does look easy on paper!

The Beginning: Bodyweight Lunges and Inchworms

Long Lunge
Short Lunge
Inchworms w/One Pushup

Next: DB Lunges and InchwormsImage10

Using just one DB. This may create more stability in the core.

Long Lunges
Reverse Long Lunges

Short Lunges
Reverse Short Lunges

Inchworms with DBImage12

Subsequently: One DB Overhead (lighter DB)

With the DB overhead it forces the core to work even harder.

Long Lunges
Reverse Long Lunges

Short LungesImage18
Reverse Short Lunges

Inchworms with DB and Row (heavier DB)

Then: Some more stuff!

One DB Overhead Side Lunge
Goblet Squat Side Lunge
Backward Inchworms with DB (heavier DB)Image22

And Finally:

Goblet Squat Twisting Side Lunges
Goblet Squat Duck Walk Forward
Goblet Squat Duck Walk Backward
Backward Inchworms with DB and Row (heavier DB)

In Conclusion: Optional StretchingImage30

Yep…just some stretching.

 

Video:

 

Image13Workout for 1-17-2015
Music: Van Morrison
T-Shirt: Old School!

A return to some body weight stuff.
As I write this we haven’t done it yet.
That will take place in about 55 minutes.
I wonder if this is one that looks easy enough on paper?

Or am I setting us up to be drenched in sweat on a cold Saturday morning?Image1

We’ll see in 54 minutes!

OK, done!
So it was tougher in person than on paper!

Here it is:

25 Squats – 1 Min Table
25 Push Ups – 1 Min TableImage4
25 Burpees – 1 Min Table

20 Squats – 1 Min Plank
20 Push Ups – 1 Min Plank
20 Burpees – 1 Min Plank

15 Squats – 1 Min Side Plank
15 Push Ups – 1 Min Side Plank
15 Burpees – 1 Min Side PlankImage19

10 Squats – 1 Min Bridge
10 Push Ups – 1 Min Bridge
10 Burpees – 1 Min Bridge

5 Squats – 1 Min Reverse Push Up Position
5 Push Ups – 1 Min Reverse Push Up Position
5 Burpees – 1 Min Reverse Push Up Position

And then repeated it back up to 10, 15, 20, and 25…

Video:

 

Image14Workout for 1-14-2015
Music: Black Stone Cherry
T-Shirt: I Found This Humerus.

Med folks will understand the shirt.
So today we hit the weights again.
Still changing it up every day.

Cause we’re not tied to dogma.

DB Ladders…
We’ve done these before but not like this!Image1

First: DB Squat

DBs from 10 to 55 Pounds
1 rep, 1 arm, Repeat 4 times total
And move up the ladder

This makes you squat more times and doing the unilateral stuff makes your body “think” a bit more of what’s going on.Image5

Stimulates the core as well to stabilize the body.

Second: DB Clean and Press

Clean the DB to the shoulder and shove it overhead.
That’s it.
But you still have to squat down between each rep, pick up the other DB, and continue through all the sets of DBs.Image8

Third: DB Curls

Squat down, pick up the DB, curl it to the shoulder, bend/squat down, pick up the other DB, and continue.

Fourth: DB Stiff Leg Dead Lifts

Bend over, knees straight, pick up one DB, stand, lower, repeat on the other side.Image13

Fifth: DB Curl and Press

Combo movement of three things.
Squat, pick up DB, curl DB, press DB overhead, squat down, pick up other DB, and repeat.

Sixth: DB Rows

Too easy on this one. That’s why it’s toward the end.Image21

Seventh: Goblet Squats

Harder than I thought it was going to be. Probably from all the squatting!

Video:

 

Image9Workout for 1-12-2015
Music: Crosby, Stills, and Nash
T-Shirt: Ask Your Doctor If Getting Off Your Ass Is Right For You

A lot of body weight stuff today.

Along with some “movement” stuff.

First: “Tabata Style” ExercisesImage1

In a nutshell: “Tabata Style” is doing max reps in 20 seconds. Then you get a 10 second break. You repeat this 8 times.

Doesn’t seem too bad…on paper!!

Max Reps, 20 sec on, 10 sec off

1. SquatsImage8
2. Bridges
3. Push Ups
4. Leg Raises
5. Lunges
6. Toe Hops

Yep…it was “bad”. But “bad” enough to do again…sometime!

Second: Movement StuffImage16

A bunch of different movement stuff.
You could call it dynamic flexibility, dynamic stretching, or just dynamic!

Full Squat, chair support, rock forward
Medium Lunge position, grab ankle of bent knee, rock forward, chair support
Long Lunge, lean backImage14
Long Lunge, hands to floor, come up, hamstring stretch front leg hand on toe, other hand still on floor
Long Lunge, hands to floor, come up, hamstring stretch front leg hand on toe, other hand still on floor, back down, hands to floor, then rotate opposite hand to ceiling, look at hand

Side Squat, chair support
Sit on Chair, #4, push knee down, then lean forwardImage18

Full Squat and push knee out, chair support
Full Squat and push out both knees with both elbows
Full Squat and, thumbs up/two fists, head to thumb/fist
Knees on floor, groin stretch

Table position hip rotation in/out, on toes, knees to floor
Squat hip rotations, knee to floor for IR (may need a chair or hands on floor)Image19

Full squat, slide left leg back and right arm forward, chest to floor

All 4s, knee to chest, then all the way back
All 4s, knee bent, hip rotations, in/out
All 4s, leg straight, leg rotations in/out

Bridge, heels by butt, hold onto heels, go up onto heelsImage21
Bridge, heels by butt, hold onto heels, up onto toes
Bridge up onto toes, and reach back

Video: