Image24Workout for 11-18-2015
T-Shirt: TEAM JONES
Music: Dream Theater

No circuit and no weights today.
We used band resistance…on everything.
A big variety of exercises to play around with…

 

First: Chairs And BandsImage1

Gold Theraband Around Ankles
Keep Tension On At All Times
20 Reps For Every Move
Really Wide
Feet Just Outside Chair Legs
Feet Even With Chair Legs
Feet Just Inside Chair Legs
Chair Lunge Right
Chair Lunge LeftImage5
Right Foot In Front of Left
Left Foot In Front of Right
Butt Up
Jump Squats
Stand Hip Ext
Stand Hip Abd

Second: Bridges

Band Around AnklesImage12

Did 100 Reps

Third: Bands and Walking/Jumping

Knees Straight Walk Forward
Knees Straight Walk Backward
Knees Straight Walk Sideways

Athletic Position Walk SidewaysImage17
Athletic Position Walk Forward
Athletic Position Walk Backward

Front Lunge
Rear Lunge

Knees Straight,Twist, Walk Sideways
Athletic Position,Twist, Walk Sideways

Jump ForwardImage21
Jump Backward
Jump Sideways
Jump Up, Jump Out

Fourth: Abs With Bands

Keep the tension on the whole time!!

Seated Leg Raises 50
Crunches 50Image25
Bent Knee Raises 50
Straight Leg Raises 50
Feet to Ceiling, Hand to Feet 50
Lemon Squeezers 50
Seated Leg Raise, L Higher Than R 50
Seated Leg Raise, R Higher Than L 50
Reverse Crunches 50
Supine Hip Ups 50
Leg Raise Crunches 50
Randy Rockers 10

Video:

 

Image21Workout for 11-16-2015
Music: The Offspring
T-Shirt: I’ll Take a Beer

More Circuit Training!
Not the hardest…not the easiest!

Just right maybe?

 
First Round:Image2

14 Stations, 10 Reps Each

Band Upright Rows
EZ Curls
DB Side Laterals
DB Curls
DB Lunges
Plate Upright Rows
Chair Squats w/HydroballImage4
Sit Ups w/Medicine Ball
BB Curls
Keg Leg Curls
Sidelying Incline DB Laterals
Back Extensions w/Plate
Bridges on Medicine Balls
Bulgarian Bag Chair Squats

Second Round:

14 Stations, 12 Reps EachImage7
10 Crunches Between Each Station

Band Upright Rows
EZ Curls
DB Side Laterals
DB Curls
DB Lunges
Plate Upright Rows
Chair Squats w/Hydroball
Sit Ups w/Medicine BallImage8
BB Curls
Keg Leg Curls
Sidelying Incline DB Laterals
Back Extensions w/Plate
Bridges on Medicine Balls
Bulgarian Bag Chair Squats

Third Round:

14 Stations, 15 Reps EachImage14
15 Leg Raises Between Each Station

Band Upright Rows
EZ Curls
DB Side Laterals
DB Curls
DB Lunges
Plate Upright Rows
Chair Squats w/Hydroball
Sit Ups w/Medicine BallImage15
BB Curls
Keg Leg Curls
Sidelying Incline DB Laterals
Back Extensions w/Plate
Bridges on Medicine Balls
Bulgarian Bag Chair Squats

Fourth and Final: Yep we still got some time!!

14 Stations, 5 Reps EachImage17
5 Burpees Between Each Station

Band Upright Rows
EZ Curls
DB Side Laterals
DB Curls
DB Lunges
Plate Upright Rows
Chair Squats w/Hydroball
Sit Ups w/Medicine BallImage10
BB Curls
Keg Leg Curls
Sidelying Incline DB Laterals
Back Extensions w/Plate
Bridges on Medicine Balls
Bulgarian Bag Chair Squats

Video:

 

Image6Workout for 11-11-2015
T-Shirt: Strong Kennedy
Music: Van Halen

Still sore from the body weight stuff.
But time to pick up some weights!
Bunches of Squats today.
Let’s see what happens when we get back to some circuit training!

First Time:Image8

Squat DB Ladder, 15lb to 55lb, 5 Reps Each Pair
Skateboard Rollout, Hands, 5 Reps
Skateboard Rollout, Feet, 5 Reps
Skateboard Rollout, Hand and Feet, 5 Reps
Leg Raises 10
Small Wheel Rollouts 10
Roman Chair 10
Sit Ups W/Ball 10
Dual Wheel Rollouts 10Image10

Second Time:

Squat-Press DB Ladder, 15lb to 55lb, 5 Reps Each Pair
Skateboard Rollout, Hands, 5 Reps
Skateboard Rollout, Feet, 5 Reps
Skateboard Rollout, Hand and Feet, 5 Reps
Leg Raises 10
Small Wheel Rollouts 10
Roman Chair 10Image11
Sit Ups W/Ball 10
Dual Wheel Rollouts 10

Third Time:

Squat-Curl DB Ladder, 15lb to 55lb, 5 Reps Each Pair
Skateboard Rollout, Hands, 5 Reps
Skateboard Rollout, Feet, 5 Reps
Skateboard Rollout, Hand and Feet, 5 Reps
Leg Raises 10Image1
Small Wheel Rollouts 10
Roman Chair 10
Sit Ups W/Ball 10
Dual Wheel Rollouts 10

Fourth Time:

Squat-Stiff Leg Deadlifts DB Ladder, 15lb to 55lb, 5 Reps Each Pair
Skateboard Rollout, Hands, 5 RepsImage24
Skateboard Rollout, Feet, 5 Reps
Skateboard Rollout, Hand and Feet, 5 Reps
Leg Raises 10
Small Wheel Rollouts 10
Roman Chair 10
Sit Ups W/Ball 10
Dual Wheel Rollouts 10

Video:

 

Image22Workout for 11-9-2015
T-Shirt: I Find Your Lack Of Strength Disturbing
Music: 3 Doors Down

Well…what do you know? Another bodyweight workout!
Again!!
And all done with a wall. Yep…a wall!
Seem easy? Try it. You won’t like it…either!

Wall Stuff #1:

Wall Sit 1 MinImage1
Wall Sit Straight Leg Raise 15 Each Side
Wall Sit Hip Flexion 15 Each Side
Wall Sit Straight Leg Raise Hold 30 Sec
Wall Sit Hip Flexion Hold 30 Sec

Wall Stuff #2:

Do this for 10 Cycles:

Wall Run 10 SecImage6
Push Ups 10

Wall Stuff #3:

Push Up Position Feet On Wall Hold 30 Sec
Plank Position Feet On Wall Hold 30 Sec
Push Ups Feet On Wall, Hands Wide 10 Reps
Push Ups Feet On Wall, Hands Regular 10 Reps
Push Ups Feet On Wall, Hands Close 10 Reps
Push Ups Feet High On Wall, Hands Regular 10 RepsImage11

Wall Stuff #4:

10 Reps Each
Repeat 5 Times
No Rest

Sit Ups, Hands to the Wall
Leg Raises, Feet to the WallImage17

Sounds easy…not…

Wall Stuff #5:

Wall Jumps 10 Sets 10

5 Cycles:
Wall Jumps 5 Reps, Push Ups 10 RepsImage26

5 Cycles:
Wall Jumps 5 Reps, Burpees 5 Reps

Wall Stuff #6:

5 Cycles

Wall Sit 1 Min
Push Ups, Feet on the Wall 10

Video:

 

Image27Workout for 11-7-2015
T-Shirt: Every Thing Goes Better With Bacon
Music: Stone Temple Pilots

Hey! What do you know?!
Another bodyweight workout!
Yep, and all done with a chair.
Seem easy? Try it. You won’t like it.

First:

7 Chair Squat VariationsImage4
20 Reps Each

Wide Wide Squats
Wide Squats
Feet Just Outside Of Chair Legs Squats
Feet Even With Chair Legs Squats
Feet Just Inside Chair Legs Squats
Feet Together Squats
Right Foot Over Left SquatsImage6
Left Foot Over Right Squats

Second:

6 More Chair Squat Variations
20 Reps Each

Right Leg Front, Left Leg Next to Chair Leg Squats
Left Leg Front, Right Leg Next to Chair Leg SquatsImage7
Heel Toe: Right Foot in front of Left Foot Squats
Heel Toe: Left Foot in front of Left Right Squats
Hands On Feet, Butt Up Squats
Full Squats, Holding Onto Chair
Right Foot On Chair Behind
Left Foot On Chair Behind
Right Foot On Chair at Side
Left Foot On Chair at Side

Third:Image10

11 Chair Squat Variations
20 Reps Each

Left Single Leg Chair Squats
Right Single Leg Chair Squats
Jump Chair Squats
Left Single Leg Chair Jump Squats
Right Single Leg Chair Jump Squats
Foot On Chair, Left Side SquatsImage13
Foot On Chair, Right Side Squats
Foot On Chair, Left Chair Lunge Squats
Foot On Chair, Right Chair Lunge Squats
Side Squats Left, Holding Onto Chair
Side Squats Right, Holding Onto Chair
Holding Up Right Leg, Single Leg Squats, OK to hold chair
Holding Up Left Leg, Single Leg Squats, OK to hold chair
Left Foot On Back of Chair Jump Squats
Right Foot On Back of Chair Jump Squats
Standing Hip Flexion, Right Foot On Chair Behind You, Single Leg Squats
Standing Hip Flexion, Left Foot On Chair Behind You, Single Leg Squats
Right Foot On Chair Behind, Long Lunge SquatsImage18
Left Foot On Chair Behind, Long Lunge Squats
Right Foot On Chair Behind, Left Single Leg Squats
Left Foot On Chair Behind, Right Single Leg Squats

Video:

 

Image18Workout for 11-4-2015
T-Shirt: Does Your Physical Therapist Even Lift?
Music: The Police

Back to a bodyweight workout today.
Ironic that I wear a “lifting” shirt since it’s all bodyweight.
Eventually we’ll be using some weights again.
Won’t be long!

First: Agility Ladder Drills

A variety of foot movements just to get started.Image2
Not sure about getting more agile but it is “novel” motion!

Second: Crawling

A variety of crawling around on the floor!

Inchworms
Table Crawl
Backward Table Crawl
Sideways Table CrawlImage4
Hands and Knees
Bear Crawl
Belly Crawl
Push Up Position Crawls
On Back Crawl
Rolling
Rolling to Plank
Rolling to Push Up Position

Third: Burpees and AbsImage10

Burpees 10
Reverse Crunches/Hip Up Combo
Burpees 10
Randy Rockers 10
Burpees 10
Leg Raises, Feet to Behind Head 10
Burpees 10
Sprinter Sit Up Bent Knee 10Image7
Burpees 10
Crunches w/Leg Raised 10
Burpees 10
Sprinter Sit Up Straight Knees 10
Burpees 10
Supine Right Hand to Left Foot 10
Burpees 10
Supine Left Hand to Right Foot 10
Burpees 10
Supine Hand to Feet Leg Raises 10Image13
Burpees 10

Fourth:

Get Off The Floor 10
Knee to Opposite Heel, Kneel, Stand 10 Each Side
Hop Up From Kneeling Position 10
Kneel, Sit Back and Stand 10

Video:

Image59Workout for 11-2-2015
Music: Molly Hatchet
T-Shirt: SWOLABAMA

And now…
A return to circuit training.
This was a tough one.
19 Stations to play with.

First Circuit:Image39

19 Stations
10 Reps Each Station
Toe Hops and Donkey Heel Raises w/bands 20 Reps

Bench Dips
BB Curls
French Curls
DB Curls
DB ExtensionsImage38
Tube Curls

Sit Ups w/Hydroball
Plank Plate Rolls
Wheel Rollout Left
Wheel Rollout Right
Incline Leg Raises
Dual Wheel Rollouts

Big Keg Leg CurlsImage43
Donkey Heel Raises W/Bands
Squat to Bench, Ball Overhead
Small Keg Leg Curls
Chair Squats, Ball Overhead
Toe Hops
Squat to Heavy Bag

Second Circuit:

Same 19 Stations but…Image47
15 Reps Each Station and…
Toe Hops and Donkey Heel Raises w/bands 30 Reps
All Wheels 10 Reps

Third Circuit:

Same 19 Stations but…
20 Reps Each Station and…
Toe Hops and Donkey Heel Raises w/bands 40 RepsImage57
All Wheels 10 Reps

And: Abs!

Crunches 50
Seated Leg Raises 50
One Leg Bridges 50 Each Side
Lemon Squeezers 50
Side Hip Ups 50 Each Side
Side Leg Raises 50 Each Side

Video: