Image16Workout for 4-27-2015
T-Shirt: World’s Most Okayest Guitar Player
Music: Collective Soul

Doing the circuit training again.
We did a circuit that concentrated on abs a couple of days ago but today we are doing a circuit that is predominantly arms.

No reason except I wanted to do it.Image3
And we did do some exercises that we have never done before.
After all these years it’s interesting how there are always some movements that have escaped us in the past!

First: Arm Circuit

14 Stations, 2 Cycles, 10 then 12 Reps

French CurlsImage1
Body Drag BB Curls
DB Triceps Extensions
Hammer Curls
Band Push Downs
Band Curls
Band French Curls
Spider BB Curls
Close Hand Feet Elevated Push Ups
Tube CurlsImage7
Push Ups on Swiss Ball
Squat BB Curls
Bench Dips Feet On Swiss Ball
Supine Band Curls

Second: Free Style Circuit

Haven’t done this before but…
We used the same stations but everyone Image6had to do a different exercise at each station with the particular DB, BB, Bench, etc that was available there.

So this is where one could become a bit creative while resting the arms from direct work for a little while.

So 14 Stations…of all kinds of stuff!

Overhead presses
Hopping over the heavy bagImage13
Rows with BB
Rows with EZ curl bars
Some ab stuff

Essentially a “fun” little break!

Third: Arm Circuit Again

14 Stations, 1 Cycles, 10 Reps
Add 5 Burpees between each station!Image12

French Curls
Body Drag BB Curls
DB Triceps Extensions
Hammer Curls
Band Push Downs
Band Curls
Band French Curls
Spider BB Curls
Close Hand Feet Elevated Push UpsImage20
Tube Curls
Push Ups on Swiss Ball
Squat BB Curls
Bench Dips Feet On Swiss Ball
Supine Band Curls

Fourth: Arm Circuit Yet Again

14 Stations, 1 Cycles, 5 RepsImage14
Add 2 Burpees with a Push Up between each station!

French Curls
Body Drag BB Curls
DB Triceps Extensions
Hammer Curls
Band Push Downs
Band Curls
Band French Curls
Spider BB CurlsImage4
Close Hand Feet Elevated Push Ups
Tube Curls
Push Ups on Swiss Ball
Squat BB Curls
Bench Dips Feet On Swiss Ball
Supine Band Curls

That’s it!!

Video:

 

Image21aWorkout for 4-26-2015
T-Shirt: Coors Light
Music: Kid Rock

We did several body weight workouts in a row.
Then jumped on the weights.
Today it’s back to mainly body weight again along with some medicine balls and wheels.
And it is all for abs…belly…stomach…belt line.
Sure I know. I can’t “spot reduce”.
Doesn’t matter. This is what I wanted to do today!Image6

Part One: Ab Circuit

4 cycles, 12 Stations

10, 12, 15, 10 Reps per cycle

Barbell Rollouts
Swiss Ball RolloutsImage20a
Tower Leg Raises
Swiss Ball Crunches
Small Wheel Rollouts
Theraband Crunches
Knees on Heavy Bag Big Wheel Rollouts
Sit Ups W/Med Ball
Incline Leg Raises
Roman Chair W/Med Ball
Ab Chair W/Med BallImage7
Bench Leg Raises

Part Two: Medicine Ball Abs

7 Balls, 10 – 20 Pounds

Seated Leg Raises, Ball Overhead 10 Reps Each Ball
Seated Leg Raises, One Hand, Ball Overhead 10 Reps Each BallImage8
Ball Overhead Crunches, 10 Reps Each Ball
Lemon Squeezers, Ball Overhead, 10 Reps Each Ball
Ball Between Knees Crunches, 5 Reps Each Ball
Ball Overhead, Seated Leg Sways, 6 Reps Each Ball
Ball In One Hand Overhead Crunches, 10 Reps Each Ball
Side Crunches W/Ball, 6 Reps Each Ball

Video:

 

Image11Workout for : 4-22-2015
T-Shirt: Bushido
Music: Steppenwolf

After all the body weight stuff it’s time to return to some weights.
Well…that and I ran out of ideas to do more of the Tabata extrapolation stuff.
So we did our little Dumbbell Ladder exercises for 5 reps at each DB followed by a circuit emphasizing arms at 10 reps for each station. This was done pretty much without a break. If you needed some water, you got some…then got back in line.

Why? Well, I like arm work. I’m sure I could come up with more reasons but that one was the first that popped into my head.

First: Squat Ladder DB weights: 15 – 55Image2

Pushdowns
BB Curls
Sit Ups
French Curls
Leg Raises
BB Curls
Big Wheel
Bench DipsImage1

Second: Floor Press Ladder DB weights: 15 – 55

Pushdowns
BB Curls
Sit Ups
French Curls
Leg Raises
BB CurlsImage5
Big Wheel
Bench Dips

Third: Unilateral DB Rows Ladder DB weights: 15 – 55

Pushdowns
BB Curls
Sit Ups
French Curls
Leg RaisesImage4
BB Curls
Big Wheel
Bench Dips

Fourth: Overhead DB Press Ladder DB weights: 15 – 55

Pushdowns
BB Curls
Sit UpsImage7
French Curls
Leg Raises
BB Curls
Big Wheel
Bench Dips

Fifth: Unilateral Stifflegged Deadlifts Ladder DB weights: 15 – 55

PushdownsImage14
BB Curls
Sit Ups
French Curls
Leg Raises
BB Curls
Big Wheel
Bench Dips

Video:

 

Image5Workouts for: 4/13,15,18/2015

Got lazy.
Oh, we still exercised but neglected the blog. Hopefully Floyd is OK…
Did some great and different (of course) types of work outs that some folks will hate…some folks will like…and some won’t care. Suits me!

Image27So the three workouts for this post are all based on a Tabata theme.
Essentially extrapolated from Dr. Izumi Tabata of The National Institute of Fitness and Sports in Tokyo. He developed a protocol to increase both aerobic and anaerobic conditioning. “Tabata” workouts are brief, but extremely intense.

When I say we are doing “Tabatas” Meaning we take an Image36exercise and bust your ass for 20 seconds followed by a 10 second break. The process is repeated 8 times. So a less than 4 minute process.

Oh…it is tough…

And you can do this at home!

 

4/13/2015Image2
T-Shirt: Teamwork
Music: AC/DC

Squats
Bridging On Chair
Toe Hops
Crunches
Seated Leg Raises
Prone Flutter KicksImage12
Prone Arm Flutters
Push Ups
Chair Mountain Climbers
Rear Chair Foot Climbs

4/15/2015
T-Shirt: 21st Brewing
Music: Yngwie Malmsteen

Kick Over Chair Out to InImage19
Kick Over Chair In to Out
Seated Lemon Squeezers
Push Up Position Walks Side to Side
Supine Leg Raises
Bridge Reach Backs
Lunge Hops
Push Up Variety (Regular, Close, Offset Hands, Cobras)
Side Leg RaisesImage23
Prone Cross Flutters
Prone Shoulder Extension

4/20/2015
T-Shirt: Mellow Mushroom
Music: White Stripes

Jump Squats
Double Chair Mountain ClimbersImage31
Chair Push Ups
Chair Flutter Kicks
Chair Lunges (Foot On Chair)
Chair Lunge Jumps
Chair Burpees (Lift Chair Overhead)
Seated Elbows to Knees
Chair Toe Taps
Knees to Opposite Elbow

And that is enough for now!

Video:Image39

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: