Total Body Workout

Workout for 5/24/2014

Music: Top 500 Rock Hits

T-shirt: Spiderman

What to do, what to do, what to do?
Woke up late.
Feel kinda stiff.
Guess we might warm up a bit…
First: Chair Squats

Wide 25
Medium 25
Feet Together 25

Second: Chair Push Ups

15, 14, 14, 13….2, 1

Easy enough…

Third: Kicks, Lunges and Stretches

Just some wide kicks over a chair.
Loosens ups the hips a bit.
Keep you moving.
Heck might even help with balance.

Then some Chair Lunges (front and side) with some stretches thrown in.

Fourth: Shoulder Circuit

2 Cycles, 15 Reps then 12 Reps

DB Press
Plate Press
Band Upright Rows
BB Press
BB Upright Row
Plate Upright Row

Fifth: Arm Circuit 1

Bicep emphasis.
15 Reps on everything

BB Curls 1
BB Curls 2
DB Curls
Plate Curls
Band Push Downs
Bench Dips

Sixth: Arm Circuit 2

15 Reps on everything
Triceps emphasis.

BB Curls
BB French Curls
Bench Dips
DB Triceps Extensions
Band Push Downs
Plate Curls

Seventh: Core/Abs

Crunches 50
Leg Raises 50
Hip Flex/Leg Raise Pause 10
Hands to Knees Crunch Pause 10
Seated Leg Raises 50
Superman 15
Flying Squirrel 15

Video:

35 Todays Magic Birthday Number

77th workout of the year,7/25/2011.

Music: Red Hot Chili Peppers. T-Shirt: Facts You Need To Know About Chuck Norris.

It’s somebody’s birthday again!

You do know what that means.

NO?

It means there will be some type of numerical theme to the workout in honor of the birthday person.

Today’s Magic Number?

35.

Yep he’s a youngster!

First:

Chair Squats

3 Sets of 100

1 Set of 50

Total Reps: 350

Second:

Ground Up Push Ups

14 Sets of 25

Total Reps: 350

Third:

Burpees

Did we do 350? No…we were running out of time.

We “only” did 135.

4 Sets of 25 and 1 set of 35.

Video: 

Squats, Bridges and Push Ups (That’s It!)

48^th workout of the year, 5/4/2011.

Music: Jackyl and Pure Funk. T-Shirt: UFC.

Decided to make something simple a little complicated (not too much) but not boring. There were some exercises we have done before…some we haven’t. And we have never tied these things together like we did today.

13 Stations (the video says only 12, whoops!). 10 Reps Each Station For 3 Cycles

1. Squat On Bozu Down
2. Squat On Bozu Up
3. Squat On Discs
4. Squat On AirEx
5. Squat On Half Roll
6. Squat On Incline Board
7. Squats Close
8. Squats Toes Up
9. Squats Wide
10. Squats Ball Overhead
11. Squats Ball In Front
12. Squats Ball Between Knees
13. Squat On Balance Board

Next:

11 Stations, 10 Reps Each Station For 3 Cycles

1. Bridge On Incline Board
2. Bridge Toes Up
3. Bridge On Medicine Ball (Large)
4. Bridge On Medicine Ball (Small)
5. Bridge One Foot On Med Ball
6. Bridge On Half Roll
7. Bridge On Balance Board
8. Bridge On AirEx
9. Bridge On Discs
10. Bridge On Bosu Up
11. Bridge On Bosu Down

Finally:

12 Stations, 6 Reps Each Station For 3 Cycles

1. Push Up On Theraball On Wall
2. Push Up On Medicine Ball
3. Push Up Plyo On Med Ball
4. Push Up On Half Roll
5. Push Up On Balance Board
6. Push Up On AirEx
7. Push Up On Discs
8. Push Up On Bosu Up
9. Push Up On Bosu Down
10. Push Up Hands Wide
11. Push Up Hands Close
12. Push Up On Small Med Ball

Video:

Chuck Norris: Doesn’t Shave

Chuck Norris doesn’t shave. He kicks himself in the face. The only thing that can cut Chuck Norris is Chuck Norris.

Chuck Norris: Polar Bear

Thousands of years ago Chuck Norris came across a bear. It was so terrified that it fled north into the arctic. It was also so terrified that all of its descendants now have white hair.

Chuck Norris: Ass Kicked

If you Google ‘Chuck Norris getting his ass kicked’ you will generate zero results. It just doesn’t happen.

Chuck Norris: Betting NASA

Chuck Norris once bet NASA he could survive re-entry without a spacesuit. On July 19th, 1999, a naked Chuck Norris re-entered the earth’s atmosphere, streaking over 14 states and reaching a temperature of 3000 degrees. An embarrassed NASA publically claimed it was a meteor, and still owes him a beer.

Chuck Norris and Mr. T: Awesome

Chuck Norris and Mr. T walked into a bar. The bar was instantly destroyed, as that level of awesome cannot be contained in one building.

Chuck Norris: World Series of Poker

Chuck Norris has the greatest Poker-Face of all time. He won the 1983 World Series of Poker, despite holding only a Joker, a Get out of Jail Free Monopoly card, a 2 of clubs, 7 of spades and a green #4 card from the game UNO.

Chuck Norris: Tagteam Match

In a tagteam match, Chuck Norris was teamed with Hulk Hogan against King Kong Bundy and Andre The Giant. He pinned all 3 at the same time.