The body weight workout from 9/15/2010.

The last body weight workout was done using a chair a la Jack LaLanne.

This one was done without using any fancy machine, device or even a chair.

We used what you were born with…your body.

No excuses. Anyone could do this. Well maybe not to the same amount of reps or sets but hey you gotta start somewhere!

So why not start here?

Music: DragonForce. T-Shirt: TapouT.

Warm Up: Inchworms for 25 yards. The experienced Joneserciser did 5 push ups at each body length…the inexperienced did one or two. Sideways Hopping push ups for 25 yards. It’s OK not to make it if someone is new. Certainly NOT OK if one is experienced. It just may take a little longer!

Next: Exercise/Plank Circuit

  1. Ground Up Pushups, 4 x 25 followed by 1-minute planks between each set of push ups.
  2. Prisoner Squats, 4 x 25 followed by one leg planks 30 sec each side between each set of squats.
  3. Bottoms Up Squats, 4 x 25 followed by side planks 30 sec each side between each set of squats.
  4. Burpees, 4 x 25 followed by side plank side leg raises 10 each side between each set of burpees.

Next: Shoulder Burns. 20 Movements. 30 sec each movement. Max 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

Followed by 20 whole body “hopping” push ups then 20 ground up push ups.

No real need to do more core. It was done during the meat of the session. Besides…the hour was up!

And the video:

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