Workout for 12-3-2018

T-Shirt: Jason and Freddie Christmas

Music: 38 Special

The first workout for the last month of the year!

This was just about an all body-weight workout.

“Just about” because we did use kettlebells.

First:

Kettlebell Swings 30 seconds

Wide Squats 20 reps

Push Ups Feet on Chair 10 reps

Crunches 20

Bridges 20

Shin Box 5 each side

Single Leg Squat 10 each side

Seated Leg Raises 20 reps

 

We did the above for 5 cycles in a row. We changed the foot placement for the squats with each cycle. And we added time on the KB swings.

The first set was with the feet as wide as you can get them. Each set we brought the feet in a bit. The last cycle was done with the feet together and KB swings were done for 1 min 30 seconds.

 

Second:

Everything was the same as what we did in the beginning with only one exception.

When we did squats we added a trunk twist using a PVC pipe with each rep.

 

Total Kettlebell Swings – Who Knows!?

Total Squats – 200 reps

Total Push Ups Feet on Chair – 100 reps

Total Crunches – 200 reps

Total Bridges – 200 reps

Total Shin Box – 100 reps

Total Single Leg Squat – 100 reps

Total Seated Leg Raises – 200 reps

 

Video:

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Workout for 11-26-2018

T-Shirt: Dos Pilotos

Music: Funk

A bunch of different body weight exercises/movements to keep us busy for an hour.

Always “Similar But Different”!!

First:

Agility Ladder Drills

  • Second:

    Agility Ladder Drill

  • Long Lunge Forward/Backward
  • Agility Ladder Drill
  • Short Lunge Forward/Backward
  • Agility Ladder Drill
  • Hip Flex Forward/Backward
  • Agility Ladder Drill
  • High Kick Out-In/High Kick In-Out
  • Agility Ladder Drill
  • High Kick Straight Up
  • Agility Ladder Drill
  • Side Sumo Squat w/Twist
  • Agility Ladder Drill
  • Jump Up/Jump Out
  • Agility Ladder Drill
  • Jump Up/Jump Backward

Third: Chair Squats

 

  • Wide 20
  • One Foot Width In 20
  • Feet Outside of Chair Legs 20
  • Feet Inside of Chair Legs 20
  • Feet Together 20
  • Left Crossed Over Right 20
  • Right Crossed Over Left 20
  • Right Foot In Front of Left 20
  • Left Foot In Front of Right 20
  • Single Leg Squats 20 reps each leg

Fourth: Still on the chairs

  • Jump Squats 20
  • Lunge Chair Squats 20 each side
  • Bridges Feet in Back of Chair Seat 20
  • Bridges Feet in Middle of Chair Seat 20
  • Bridges Feet in Front of Chair Seat 20
  • Bridges Left Foot Back/Right Front 20
  • Bridges Right Foot Back/Left Front 20
  • Bridges Left Foot on Floor/Right on Chair 20
  • Bridges Right Foot on Floor/Left on Chair 20
  • Bridges One Foot on Chair 20 each side
  • Bridges Both Feet on Floor, one on chair, both on chair, one on chair, both of floor 10
  • Bridges Feet on End of Chair, legs straight, hips up 20
  • Bridges One Foot on End of Chair, Other leg straight, hips up 20 each side

Fifth: Abs…Yep…still on chairs

  • Seated Leg Raises 100
  • Lemon Squeezers 100
  • Leg Circles 100 total
  • Legs Wide, 50 Circles In, 50 Circles Out
  • Legs Side to Side 100
  • Crossed Leg-Leg Raises 100 total

 

 

Video:

Posted: December 19, 2018 in Core, Core Abs, Exercise, fitness, Medicine Balls
Tags: , ,

Workout for 11-20-2018

T-Shirt: I Found This Humerus

Music: Funk

 

 

A whole bunch of chair squats with medicine balls!

 

First:

1: Wide Chair Squats

Ball overhead. 10 Reps Every Ball

2: Regular Chair Squats

Ball overhead. 10 Reps Every Ball

3: Feet together Chair Squats

Ball overhead. 10 Reps Every Ball

 Second:

4: Wide Chair Squats

Ball in front. 10 Reps Every Ball

5: Regular Chair Squats

Ball in front.. 10 Reps Every Ball

6: Feet together Chair Squats

ball in front.. 10 Reps Every Ball

Third:

10: Wide Chair Squats

Ball overhead one hand . 5 Reps each hand

11: Regular Chair Squats

Ball overhead one hand . 5 Reps each hand

12: Feet together Chair Squats

Ball overhead one hand . 5 Reps each hand

Fourth: Still on the chairs

10: Standing Knee to Ball

Like a “wood chop” or more so an MMA knee to the head.

10 Reps Every Ball, 5 each knee

Fifth: Abs…Yep…still on chairs

11: Wide Chair Jump Squats

Ball overhead. 5 Reps Every Ball

12: Regular Chair Jump Squats

Ball overhead. 5 Reps Every Ball

13: Feet together Chair Jump Squats

Ball overhead. 5 Reps Every Ball

14: Stand Up, Pass Ball Around Back, Both Directions, 2 Reps Every Ball

 

Video:

Workout for 11-19-2018

T-Shirt: I Love You More Than Beer

Music: Old Stuff

Every workout we do is different.

Similar to before but always different.

And now a return to circuit training.

First:

15 Stations,  10 Reps Each Station

  • BB curls
  • Band curls
  • Incline DB Curls
  • Hammer Curls
  • Squat Curls
  • Pushdowns
  • DB Triceps Extensions
  • Pushups Feet on Chair
  • Triceps Extension w/EZ Curl Bar
  • Triceps Chair Dips
  • Chair Squats Med Ball Overhead
  • Incline Sit Ups w/Med Ball
  • Squats to Low Kids Chair
  • Chair Jump Squats
  • Incline Leg Raises

Second: 

Same 15 Stations, 10 Reps Each Station

10 Crunches Between Each Station

Third:

Same 15 Stations, 10 Reps Each Station

10 Crunches and 10 Leg Raises Between Each Station

Fourth: Medicine Ball Core/Abs

5 balls, 8-20 pounds

Ball Between Knee Crunches, 5 Each Ball

Leg Raises Ball Overhead, 10 Each Ball

Lemon Squeezers Ball Overhead, 10 Each Ball

Feet Wide, Ball to each Foot, 4 Each Ball

Ball Overhead, Legs Side to Side, 4 Each Ball

 

Video:

Workout for 11-14-2018

T-Shirt: It’s All Shit and Giggles

Music: REM

 

 

And now for something similar but different!
A bunch of body weight chair squats, abs, and twists using PCV pole/pipe.

First:

Chair Squats and Twists, Leg Sways and Twists

5 Sets of Squats going from Wide to Feet together.

The leg sways/twists are done between each set of squats

20 Reps on all of this stuff!

Second:  

Chair Squats and Bend Over, Leg Raises and Pole Raises

5 Sets of Squats/Bend Over going from Wide to Feet together.

The leg raises/pole raises are done between each set of squats

20 Reps on all of this stuff!

Third:

Chair Squats and “Stab Floor with PVC”, Leg Sways and Pole Sidebends

5 Sets of Chair Squats and “Stab Floor with PVC” going from Wide to Feet together.

The Leg Sways and Pole Sidebends are done between each set of squats

20 Reps on all of this stuff!

Fourth:

Chair Squats and Standing Sidebends, Lemon Squeezers and Pole Pushes

5 Sets of Chair Squats and Standing Sidebends going from Wide to Feet together.

The Lemon Squeezers and Pole Pushes are done between each set of squats

20 Reps on all of this stuff!

Fifth:

Chair Squats and Pole “Figure 8s”

5 Sets of Chair Squats and Pole “Figure 8s” going from Wide to Feet together.

20 Reps each set.

 

Video:

Workout for 11-10-2018

T-Shirt: Ramones

Music: Bowling For Soup

Nothing but ab stuff today.

 

Why?

Because I wanted to!

First:

  • Crunches 50
  • Leg Raises 50
  • Hook Lying Side Crunches 25 each side
  • “L” Lying Crunches 25 each side
  • Seated Leg Raises 50
  • Lemon Squeezers 50
  • Leg Raise Position Crunches 50
  • Side Lying Side Crunches 25 each side
  • “L” Lying Side Crunches 25 each side
  • Supine Crunch Position “Side Bends” 25 each side
  • Side Leg Raises 25 each side
  • Side Upper Body/Leg Raises 25 each side
  • Windshield Wipers 25 each side

Second:  

  • Seated Legs Wide Leg Raises 50
  • Lemon Squeezers Knee Wide 50
  • “L” Lying Side Crunches, Legs Up 25 each side
  • Feet to Ceiling, Hands to Feet 50
  • Feet to Ceiling, Legs Wide, Hand to Opposite Foot 25 each side
  • Seated Crossed Leg Raises 25 each side
  • Seated Figure 4 Foot on Leg, Leg Raises 25 each side
  • Seated Figure 4 Foot side of Leg, Leg Raises 25 each side
  • Seated Figure 4 Foot under Leg, Leg Raises 25 each side
  • Seated Knee Bent, Leg Raises 25 each side
  • Seated Single Leg Knee Ins, 25 each side
  • Side Crunches, Driving Elbow into Floor, 25 each side
  • Side Crunches, Driving Elbow into Floor with Side Leg Raise, 25 each side
  • Reverse Crunches 50
  • Supine Hip Ups 50

Third: Medicine Balls

Six Balls, 8-20 pounds

Do your ball and pass it.

You’ll be getting each ball.

  • Crunches Ball to Ceiling, 5 reps each ball
  • Crunches One Hand Ball to Ceiling, 5 reps each hand
  • Feet to Ceiling, Crunches One Hand Ball to Ceiling, 5 reps each hand
  • Crunches, Toss Ball to Ceiling, 5 reps each ball
  • Crunches, Ball to Knees, 5 reps each ball
  • Supine, Arms Extended, Ball Off Floor, Leg Raises 10 reps each ball
  • Feet to Ceiling, Ball to Feet, 5 reps each ball
  • Supine, Arms Extended, Ball to Feet Leg Raises, 5 reps each ball
  • Feet to Ceiling, Legs Wide, Ball to Opposite Foot, 4 reps each side
  • Supine, Arms Extended, Sit Ups, Legs Wide 3 reps each ball
  • Supine, Arms Extended, Sit Ups, Twist 3 reps each ball
  • Seated Leg Raises, Ball Overhead, 10 reps each ball
  • Seated Leg Raises, One Hand Ball Overhead, 5 reps each hand

 

Video:

 

Workout for 11-5-2018

T-Shirt: Batman

Music: Old Stuff

All body weight stuff this time!

The skateboard movements made things a bit interesting.

Threw in some twists with PVC pipe during the squats!

First:

  • Long Lunges
  • Long Lunges Backwards
  • Short Lunges
  • Walking Hip Flex, Knee Bent, Abd
  • Walking Hip Flex, Knee Bent, Abd, Backwards
  • Inchworms w/Push Up
  • Inchworms w/Push Up Backwards
  • Side Lunges
  • Side Lunge w/Twist
  • High Knee Skips
  • High Knee Skips Backwards
  • Butt Kicks
  • Butt Kicks Backwards

Second:  

  • Skateboard Long Lunges
  • Skateboard Long Lunges Backwards
  • Skateboard Short Lunges
  • Skateboard Short Lunges Backwards
  • Skateboard Side Lunges

Third:

  • Slow Butt Roll
  • Bear Crawl
  • Frog Hop
  • Frog Hop, Pause in Squat
  • Frog Hop, Pause in Squat, Jump Up
  • Toe Hops
  • Toe Hop Backward

Fourth:

  • Wide Squats w/Twist 20
  • One Foot Width In From Widest w/Twist 20
  • Feet Outside of Chair Legs w/Twist 20
  • Feet Inside of Chair Legs w/Twist 20
  • Feet Together w/Twist 20
  • Chair Lunge w/Twist 10 each side

 

Video: