Body Weight Only, No Equipment Necessary

Posted: December 9, 2009 in Body Weight, Circuit Training, Core, Exercise, High Intensity, Push ups, Shoulders
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OK. This is the workout for Monday 12/7/09. Camera all charged up. Backup camera ready to go. Later on I find that the lens is smudged. Oh well…we’ll pretend it was a planned “soft focus” lens day.

The plan of today is to use the body only. No equipment needed. Just to show that you can get a hell of a workout in without any extra toys!

Warm up: Toe Hops Tabata Style – Maximum reps in 20 seconds w/10 second rest for 8 cycles followed by 100 Leg Raises, no rest, 100 Crunches. Why? Just cause.

Next: All of this stuff…no rest…just keep moving.

20 Regular Push ups – 1 minute Table

20 Squats – 1 minute Table

20 Burpees – 1 minute Table

15 Regular Push ups – 1 minute Plank

15 Squats – 1 minute Plank

15 Burpees – 1 minute Plank

10 Regular Push ups – 30 sec Side Plank each Side

10 Squats – 30 sec Side Plank each Side

10 Burpees – 30 sec Side Plank each Side

Next: Variety of Push ups. All 10 reps…no rest. This was actually harder than I thought it would be. (That’s why we only did one cycle all the way through.)

  1. Regular Push Ups
  2. Wide Hand Position
  3. Narrow Hand Position
  4. “Diamond”
  5. Cobra
  6. Rotating
  7. “Jumping”
  8. Clapping
  9. Full Range with pause at the bottom

Immediately following all the push up variations we did Multi-Angle Isometric holds. 30 seconds a couple of inches off the ground, then 30 second hold a couple of inches from the top position and lastly 30 second hold with elbows at 90 degrees. Some folks are just getting into this so it may be a bit before they are able to do 30 seconds. In the mean time they are to keep trying the entire 30 seconds.

Push up video:

Next: Shoulder Burns:  20 movements. 30 seconds each. Maximum reps.

  1. Military Press
  2. Small circles forward
  3. Small circles backward
  4. Pinches up
  5. Pinches down
  6. Shoulder Abduction
  7. Wrist curls up
  8. Wrist curls down
  9. Wrist curls sideways
  10. External/Internal rotation
  11. Bent elbows front
  12. Bent elbows overhead
  13. Straight arm front palms down Swinging sideways
  14. Straight arm front palms up Swinging sideways
  15. Straight arm front palms down up and down
  16. Straight arm front palms up – up and down
  17. Push aways
  18. Shoulder “Ys”
  19. Shoulder “Ts”
  20. Clap overhead

Immediately followed by 20 regular push ups. 3 of us used “light weights”…2lb to 4 lb dumbbells again…it really fired up the shoulders! AGAIN!

Shoulder Burn Video:

Core stuff!!

We already did a lot of core work with the planks and tables. Actually the push ups can be viewed as core work as well. But hey we always kinda end the sessions with some more stuffola!

Side crunches to both sides and up the middle 50 reps each

Alternate hand to foot 50 reps each side

“L” Rockers 50 reps

Seated Leg Raises 100 reps (yeah you read that correctly)

Here’s the video. I had to speed up the pushup and shoulder burn part so it looks a bit goofy but those are done at regular speed above.


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