Workout for 10-28 -2019

T-Shirt: FUBAR

Music: CHICAGO

Big circuit training day!

Essentially 30 exercise stations.

We did a DB Ladder which is 10 sets of DB in a row from 10 lb to 55 lb. If someone can’t finish to the 55s they go up to their weigh limit and stay at that weight for the remaining sets until 10 sets are completed.

In between each DB set we did exercises on/with a chair. 10 chairs total.

First: Huge circuit

DB Ladder 10-55 lbs 10 pairs of Dbs 5 reps

Chair Squats w/Med Ball Overhead 10 Chairs 10 reps

Plate Upright Rows 10 reps

Incline Leg Raises 10 reps

Incline Sit Ups w/Med Balls 10 reps

Back Ext w/Plates 10 reps

EZ Bar Triceps Ext 10 reps

BB Curls 10 reps

Bench Dips 10 reps

Preacher Curls 10 reps

Inverse Rows 10 reps

Tube Side Laterals 10 reps

Second: Same big assed circuit.

We did curls for the DB Ladder this time.

Did Push Ups w/feet on chair between each set of DB curl.

Third: Same mega circuit.

We did DB ext for the DB Ladder this time.

Chair burpees between each DB set of ext.

Fourth: Same huge, big assed, mega circuit.

We did DB rows for the DB Ladder this time.

Chair leg raises between each DB set of rows.

Video:

Workout for 10-14-2019

T-Shirt: TEAMWORK

Music: Stuff from 1975ish

It’s been awhile since we did a birthday workout.

So someone turns 60 soon so that is the magic number.

60 different exercises in one workout.

Thought this would last longer but we got it done in only 45 minutes.

First: Mega Circuit 20 Stations

Yep 20. But did it twice in a row w/o rest.

So it’s kinda like a 40 station circuit done once.

However you want to look at it.

  1. BB Curls
  2. EZ Bar Triceps Ext
  3. Kettle Bell Swings
  4. Flat DB Flyes
  5. Incline DB Press
  6. Swiss Ball Crunches w/Medicine Ball
  7. Rear Tube Laterals
  8. Tube Curls
  9. Plate Upright Rows
  10. Calf Heel Raises
  11. Keg Leg Curls
  12. Jump Squats w/football
  13. Leg Spreaders on Parallettes
  14. Push Ups Feet on Chair
  15. Back Ext w/plate
  16. Incline Sit Ups w/Medicine Ball
  17. Incline Leg Raises
  18. Inverse Row
  19. Preacher Curls
  20. DB Triceps Ext

Second: Monster Walks and Rolling

  1. Stiff Leg Forward
  2. Stiff Leg Backward
  3. Stiff Leg Sideways
  4. Athletic Position Forward
  5. Athletic Position Backward
  6. Athletic Position Sideways
  7. Jump Up/Jump Out
  8. Roll
  9. Roll With Push Up
  10. Butt Roll

Third: Bunch of Abs, 10 reps each

  1. Crunches
  2. Sit Ups
  3. Leg Raises Lower Portion
  4. Leg Raises Mid Portion
  5. Leg Raises Upper Portion
  6. Leg Raises Full Motion
  7. Lemon Squeezers
  8. Side Crunches on Side
  9. Supine Side Crunches
  10. Feet To Ceiling Crunches
  11. Elbows to Knees
  12. Opposite Elbow to Knee
  13. Fingertips to Toes Crunches
  14. Supine Hip Ups
  15. Seated Leg Sways
  16. Seated Leg Raises
  17. Side Hip Ups
  18. Supine Hand to Opposite Foot
  19. Bridges
  20. Bridge Reach Backs

Fourth: Chair Stuff, 10 reps each

  1. Wide Chair Squat w/lean back
  2. Feet Together Chair Squat w/lean back
  3. One Leg Squats
  4. One Leg Bridges
  5. Grab Feet Squat, Lean Back
  6. Chest to Chair Push Ups
  7. Chair Dips
  8. Lift Chair Overhead/Burpee
  9. Foot on Chair Lunges

Finally: #60-Grass Drills

Chop Feet, Hit the floor, Jump back up

Video:

Workout for 10-12-2019

T-Shirt: Starry Starry Star Wars

Music: Radio

No solid workout plan today.

So we did circuit training and everyone picked the exercises.

We did 4 different circuits.

Completely different.

First: 7 Stations

10 reps, 3 times around

The only rest was walking to the next station.

  • BB Curls
  • EZ Bar Triceps Ext
  • Incline DB Flyes
  • Bench Dips
  • Chair Squats w/Medicine Ball
  • Push Ups on Parallettes
  • Incline Sit Ups w/ Medicine Ball

Second: 7 different stations

10 reps, 3 times around

The only rest was walking to the next station.

  • Overhead Press
  • EZ Bar Curls
  • Incline DB Press
  • Flat DB Flyes
  • Chair Bridges
  • Leg Spreaders on Parallettes
  • Incline Leg Raises

Third: 8 more different stations

10 reps, 3 times around

The only rest was walking to the next station.

  • Stiff Leg Deadlifts
  • Upright Rows
  • DB Rows
  • Incline DB Curls
  • Crunches on Swiss Ball w/Medicine Ball
  • Standing Body Weight Heel Raises
  • Reverse Row
  • Wheel

Fourth: And Finally, 7 more different stations

10 reps, 3 times around

The only rest was walking to the next station.

  • Bent Over BB Rows
  • Kettlebell Swings
  • DB Triceps Ext
  • Hammer Curls
  • Prone on Swiss Ball Upper body lifts
  • Push Ups Feet On Chair
  • Lunges

Video:

Workout for 9-30-2019

T-Shirt: Comma Sutra

Music: Foreigner

More circuit training with a Back, Shoulders, Biceps Emphasis.

And since we had some time left we played with some “exercise dice”.

Today we had more respect for jumping jacks!

First: 16 stations, 10 reps each

  • Overhead Press
  • Kettle Bell Swings
  • DB Side Laterals
  • DB Rows
  • Tube Curls
  • Band Rear Laterals
  • Bodyweight Heel Raises on Plates
  • Preacher Curls
  • Plate Pushes
  • EZ Bar Curls
  • Plate Upright Rows
  • Incline Sit Ups w/Medicine Ball
  • Flat Bench Leg Raises
  • Bodyweight Heel Raises on Foam
  • Incline Leg Raises
  • Bodyweight Heel Raises on Wood

Second: Same 16 Stations

This time around we did 20 reps at each station.

Third: Again Same 16 Stations but…

This time we dropped down to 15 reps per station.

And it was tough.

Fourth: And again…same 16 stations and…

And this time we did the same number of reps as the first circuit: 10 reps

Fifth: Exercise Dice

We rolled the dice and did what ever they said.

  • Crunches Max Reps in 60 sec
  • Push Ups 30 reps
  • Flutter Kicks Max Reps 90 sec
  • Squats 10 Reps
  • Jumping Jacks 10 Reps
  • Jumping Jacks Max Reps 90 sec
  • Jumping Jacks Max Reps 90 sec
  • Squats Max Reps 30 sec
  • Push Ups Max Reps 30 sec
  • Jumping Jacks Max Reps 30 sec
  • Jumping Jacks Max Reps 60 sec

Video:

Workout for 9-25-2019

T-Shirt: Just Drink It!

Music: Old Shit

This was a “hip and balance” emphasis workout.

For lack of a better name for it.

The “monster walk” variations really hit the hips and butt.

After that just about every move was “heel to toe” walking in different directions.

Oh and doing the same over a 2×4.

All about “balance”…or lack…

Wasn’t easy….

First: “Monster Walk” Variations

Using Gold Theraband (which is supposed to be the strongest the company makes) we did a bunch of different “monster walks”.

  • Stiff Leg Walk Forward
  • Stiff Leg Walk Backward
  • Stiff Leg Walk Sideways
  • Lunges Forward
  • Lunges Backward
  • Athletic Position Forward
  • Athletic Position Backward
  • Athletic Position Sideways
  • Hops Forward
  • Hops Backward
  • Hops Sideways
  • Jump Out/Jump Up Forward
  • “High Knees” Forward
  • “High Knees” Backward
  • “High Knees” Sideways

Second: Heel Toe Walk Variations and a 2×4

  • Forward
  • Backward
  • High Knee Forward
  • High Knee Backwards
  • High Knee, Hip Out Forward
  • High Knee, Hip Out Backwards
  • Hip Abd Sideways
  • Knee Extension Forward
  • Knee Extension Backwards

Third: More Heel Toe Walk Variations and a 2×4

  • High Knee Hip Out Sideways
  • High Knee, Knee Extension Sideways
  • Straight Leg Raises Forward
  • Bend Forward/Kick Leg Back Forward
  • Sideways Step Over Each Foot Side to Side

Video:

Workout for 9-23-2019

T-Shirt: Wild Leap Brewing

Music: Old Shit

Did a circuit on this hot day.

The emphasis was on chest, arms, and abs.

The only rest you get is walking to the next station.

Well and maybe 3-5 minutes between each group.

First: 14 Stations, 10 Reps

BB Curls

EZ Bar Triceps Ext

Tube Curls

DB Flyes

DB Incline Press

Crunches on Swiss Ball w/Medicine Ball

Incline Leg Raises

Plate Curls

Push Ups Feet on Chair w/Parallettes

Squat Curls

Chair Dips

Incline Sit Ups w/Medicine Ball

Preacher Curls

Rock Bottom Push Ups Chest Between Plates

Second: Same Stations

Same but with 12 reps

Third: Same Stations

Same but with 14 reps.

Yep…got more difficult!

Fourth: Same Stations

And to wind it down a bit…back to 10 reps

Fifth: Core/Abs w/Medicine Balls

9 Balls, 6-20 pounds

We used each ball for each exercise

Seated Leg Raises Ball Overhead 10 reps each ball

Ball to Ceiling Crunches 10 reps each ball

Supine Leg Raises Ball in Hands, Outstretched Arms 10 reps each ball

Seated Twists w/Ball, Feet off floor 10 reps each ball

Seated Leg Raises, Ball in One Hand Overhead 10 reps total each ball

Video:

Workout for 9-18-2019

T-Shirt: SUPER PT

Music: Some Old Shit

Did another circuit today.

This one has an emphasis on back and shoulder exercises.

We also did a bunch of abs.

And…we got on the floor and off the floor…well you have to when you do the ab stuff that we did.

First: 12 Stations, 10 reps each

Bent Laterals

DB Side Laterals

DB Rows

Band Rear Laterals

Band Side Laterals

Kettlebell Swings

BB Rows

Plate Pushes

Plate Upright Rows

Inverse Rows

Band Side Laterals

Overhead Press

Second: Same Circuit But…

10 Crunches between each station.

Not that much of an ab workout but there is something to be said for getting on and off the floor.

Third: Same Circuit But…

10 Crunches AND 10 Leg raises between each station.

Again not that much of an ab workout but…again…there is something to be said for getting on and off the floor.

Fourth: Same Circuit But…

10 Crunches AND 10 Leg raises AND 10 sit ups between each station.

Now it’s a bit of an ab workout…and…again…there is something to be said for getting on and off the floor.

Video: