Image12Workout for 5-25-2016

T-Shirt: HULKAMANIA!

Music: Guns and Roses

Want arms like Hulk Hogan?

Not sure it this will do it but it sure feels like it would come close!

The arms were screaming after all of this stuff!Image6

ARMS AND ABS CIRCUIT

FIRST CYCLE:

17 Stations, 10 Reps Each Station

1 Ab stations to every bicep/triceps exercise

Image7

  1. Chair Dips
  2. BB Curls
  3. Incline Sit Ups
  4. DB Triceps Extensions
  5. DB Incline Curls
  6. Incline Leg Raise
  7. Band Triceps Extension Overhead
  8. Squat Bar CurlsImage22
  9. Wheel Rollouts
  10. Triceps Overhead Extensions EZ Curl Bar
  11. Tube Curls
  12. Roman Chair
  13. Push Ups Hands On Plates
  14. Plate Curls
  15. Crunches on Swiss BallImage15
  16. Underhand Inverted Row
  17. Push Ups Feet On Chair

SECOND CYCLE:  

 

Same 17 Stations, 10 Reps Each Station

Add 10 Chair Mountain ClimbersImage13

 

THIRD CYCLE:

 

Same 17 Stations, 10 Reps Each Station

Add 10 Chair Toe TapsImage10

 

FOURTH CYCLE:

 

Same 17 Stations, 10 Reps Each Station

Add 10 Chair Mountain Climbers and 10 Chair Toe TapsImage14

 

FIFTH CYCLE:

 

Same 17 Stations, 10 Reps Each Station

Add 10 Chair Jump Squats and Medicine Balls on the Abs Stuff

 

Video:

Image16Workout for 5-23-2016

T-Shirt: Awesome Sauce

Music: Mothers Finest

Another day of Circuit Training!

And More!

The “More”: A Boatload of Abs!Image1

Sure…bunch of “gurus”  and even researchers that say you don’t need to do many direct ab stuff…and some say it may even “hurt” you.

I’m thinking part of it is THEY CAN’T DO IT!

I’m doing em cause I want to. Nothing more.Image6

Kinda like I may have a beer over a protein drink after the workout.

Why? Extremely simple…Cause I Want To!

FIRST CIRCUIT:

15 Stations, 10 Reps Each Station

  1. Triceps Extensions EZ BarImage9
  2. BB Curls
  3. DB Flyes
  4. DB Incline Press
  5. Band Triceps Extension Overhead
  6. Tube Curls
  7. Chair Squat Ball Overhead
  8. Chair Squat Ball In FrontImage13
  9. Chair Squats With Ball Slam
  10. Squats, Toes Up, Ball Overhead
  11. Squats, Heels Up, Ball Overhead
  12. Plate Upright Rows
  13. Plate Overhead Press
  14. Plate Pushes
  15. Plate TwistsImage27

SECOND CIRCUIT:

Same Circuit as the first.

But we up the reps to 20 each station.

AND FOR THE FINALE!: 1700 REPS OF AB STUFF!

Crunches 100Image21

Leg Raises 100

Side Leg Raises 100 Each Side

Fingers to Toes Crunches 100

Knees to Elbows 100

Lemon Squeezers 100Image22

Seated Leg Raises 100

Side Hip Raises 100 Each Side

Opposite Knee to Elbow 100

Upper Body Side Raises 100 Each Side

Seated Flutter Kicks 100Image29

Supine Hip Ups, Feet to Ceiling 100

Reach Across Crunches 100 Each Side

 

Video:

Image24Workout for 5-21-2016

T-Shirt: Guess What Chicken Butt

Music: Sly And The Family Stone

It’s a lazy Saturday morning.

Well it started off that way.

Then we started playing with balls.Image2

Again.

FIRST: BIG BALL STUFF

  • Crunches on Swiss Ball 50
  • Rollbacks on Swiss Ball 25
  • Sitting Straight Leg Raises on Swiss Ball 25 Each LegImage3
  • Rear Leg Raises on Swiss Ball 50
  • Upper Body Raises on Swiss Ball 50
  • Rear Leg Raises/Knees Bent on Swiss Ball 50
  • Opposite Arm/Leg Raises on Swiss Ball 25 Each Side
  • Leg Raises Swiss Ball Between Feet 50
  • Feet on Swiss Ball Crunches 50
  • Feet on Swiss Ball Twists 25 Each SideImage5
  • Legs Straight, Bridge on Swiss Ball 50
  • Bridges on Swiss Ball 50
  • Swiss Ball Leg Curls 25
  • Legs Straight, Crunch, Bridge on Swiss Ball 25
  • Swiss Ball Between Feet, Legs Up, Side to Side 25
  • Seated Leg Raises, Swiss Ball Between Feet 50
  • Seated Legs Up, Swiss Ball Between Feet, Twists 25Image6
  • Seated Legs Up, Swiss Ball Between Feet, Flutter 25 Each Side
  • Randy Rockers, Swiss Ball Between Feet 10
  • 1 Leg Straight, Bridge on Swiss Ball 25 Each Side
  • 1 Leg Bridges on Swiss Ball 25 Each Side
  • Burpees on Swiss Ball 10

 

SECOND: CORE/ABS WITH MEDICINE BALLSImage19

9 Balls

8-24 Pounds

Seated Leg Raises, Ball Overhead 10 Each Ball

Seated Leg Raises, 1 Hand Ball Overhead 5 Each Hand/Each BallImage20

Seated Ball Taps to the Sides and Middle, Legs Up 9 Each Ball

Seated Leg Raises, Ball Between Ankles 10 Each Ball

Seated Legs Up, Ball Between Ankles, Legs Side to Side 6 Each Ball

Ball To Knees Crunches, 10 Each BallImage21

1 Hand, Ball To Ceiling Crunches, 10 Each Hand With Each Ball

Legs Up, Pass Ball Behind Back 4 Reps Each Ball

 

Video: 

Image21Workout for 5-18-2016

T-Shirt: Puddys Auto Repair

Music: Stars on 45

Today was not fun.

All we did was burpees.

325 of them.Image7

Yep 325 burpees.

13 different variations.

4 Cycles of 13 Variations

10 Reps

7 RepsImage8

5 Reps

3 Reps

 

  1. Regular Burpees
  2. Burpees Roll Right/Left
  3. Burpees On Medicine BallImage9
  4. Burpees Shoot Feet Onto Chair
  5. Burpees With a Push Up
  6. Burpees To Full Squat and Jump
  7. Burpees Push Up on Medicine Ball
  8. Burpees Twist Jump
  9. Burpees Opposite Hand to Foot
  10. Burpees With Lunge HopsImage15
  11. Burpees With Rotation Push Ups
  12. Burpees With Ground Up Push Ups
  13. Burpees Step by Step Slow

 

And that my friends was quite enough!

 

Video!

Image32Workout for 5-16-2016

T-Shirt: Spiderman

Music: Me First and the Gimme Gimmes

Called this a Spidey Circuit just cause of my shirt!

Not too creative but some days are just like that!

This one throws in some body weight stuff along with some weights.Image1

And we change up the reps for blocks of time in todays workout.

First Round:

16 Stations

10 Reps Each Station

  1. Lying Triceps EZ ExtensionsImage2
  2. BB Curls
  3. Triceps DB Extensions
  4. DB Curls
  5. Plate Upright Rows
  6. Band Overhead Triceps Extensions
  7. Tube Curls
  8. Bench DipsImage3
  9. Squat Bar Curls
  10. Push Ups, Feet on Chair
  11. Jump Up/Jump Out
  12. Hammer Curls
  13. Sit Ups Tossing Medicine Ball In Air
  14. Incline Leg Raises
  15. Roman Chair w/Medicine BallImage13
  16. Inchworms

Second Round:

Same Stations as Round One.

This time we are doing maximum reps in 30 seconds for each station.

Wasn’t too much fun!Image22

Third Round:

Same Stations as Round One.

Again we are doing maximum reps in 30 seconds for each station.

And this time we will do 5 Burpees after each station.

Fourth Round:Image7

Still have some time left!

Gonna do exactly the same as the first round: 10 reps on everything.

Guess we could look at this as a “cool down”.

Video:

Image30Workout for 5-14-2016

T-Shirt: Trust Me A Jedi I Am

Music: Metallica

Another workout than could be done at  your house.

Just need a band around your ankles/lower legs.

We use Gold TheraBand.Image1

This color is the stiffest the company makes.

Lots of lower body work on this one!

First Round:

Stiff Leg Forward Walk

Stiff Leg Backward WalkImage4

Stiff Leg Sideways Walk

Forward Lunge

Backward Lunge

Athletic Position Sideways Walk

Athletic Position Forward WalkImage5

Athletic Position Backward Walk

Sideways Hops

Forward Hops

Backward Hops

Jump Up/Jump OutImage8

Second Round:

Inchworms

Push Ups Walk Sideways

Inchworms Backward

Push Up, RollImage14

Third Round:

Crab Walk Forward

Crab Walk Backward

Crab Walk Sideways

Fourth Round:Image18

Push Up Postion Side Hops

Inchworm Mountain Climber

Inchworm Frog Hop

Inchworm Frog Hop, Jump Up

Inchworm Forward, Jump 180, Inchworm Backward Jump 180Image20

Fifth Round:

Stiff Leg Sideways Walk with 180 Twist

Athletic Position Sideways Walk with 180 Twist

Athletic Position Sideways Walk with 180 Hop

Push Up Position Sideways Walk, Band Around WristsImage23

Push Up, Sideways Walk, Band Around Wrists

Video:

Image12Workout for 5-11-2016

T-Shirt: Villains

Music: Jimi Hendrix

It’s just Spring but it is already starting to feel like Summer!

Sweat poured but everyone kept on going.

Wonder what August will be like?

First Round:Image1

16 Stations

30 Seconds, Max Reps at Each Station

  1. “Battling Chains”
  2. Swiss Ball Crunches w/Medicine Ball
  3. Keg Bear Hug Carry
  4. Ab Chair w/Medicine BallImage5
  5. Overhead Triceps Band Extensions
  6. Bench Dips
  7. Plate Upright Rows
  8. Bar Overhead Presses
  9. DB Curls
  10. Lying EZ Triceps Extensions
  11. Sit Ups w/Medicine BallImage6
  12. Incline Leg Raises
  13. Ab Chair w/Medicine Ball
  14. Chair Squat Medicine Ball Toss Overhead
  15. Medicine Ball Slams
  16. Push Up on Plates, Low Position

Second Round:

Same 16 exercises as the First Round.Image8

But add 5 Burpees after each station.

Should be enough stuff!

Third Round:

Thought the second round would take us to the end of the workout!Image14

Nope! Still had some time on the clock.

So we did 8 reps of everything.

And: Core/Abs

Crap! Still had some time to kill!

So some medicine ball ab stuff.Image17

13 Medicine Balls, 8-24 pounds.

Seated Leg Raises, Ball Overhead, 10 Reps Each Ball

Seated Twists, Legs Up, 6 Reps Each Ball

Ball To Ceiling Crunches, 5 Reps Each Ball

Video: