Archive for the ‘Circuit Training’ Category

Workout for 5-17-2017

Music: Hell I can barely hear it over the fans!

So this was different! We did a bunch of different things. Circuit training, a variety of Body Weight squats, moving stuff, core/abs stuff.

This is/was not a “drinking workout”. Specifically it was trying to balance the liquid in the squishy plastic cup while doing some type of exercise. Some of us had beer, some had water. We could have had wine but there isn’t any in the fridge!

Think we’ll be doing something like this again. Of course it won’t be exactly the same. It’ll be similar but different!

First Circuit:

  • DB Ladder Squats 15-55lb 2 reps each side
  • Theraball Crunches 10 Reps
  • Clean and Press Land mine 3 reps each side
  • Chair Squats 10 Reps
  • Chair Bridges 10 Reps
  • Chair Squats Ball/Beer in front 10 Reps
  • Chair Squats Ball/Beer overhead 10 Reps
  • Roman Chair Ball/Beer overhead 10 Reps
  • Sissy Squats 10 Reps
  • Sit Ups Ball/Beer overhead 10 Reps

Second Circuit:

  • DB Ladder Curls 15-55lb 2 reps each side
  • Theraball Crunches 10 Reps
  • Clean and Press Land mine 3 reps each side
  • Chair Squats 10 Reps
  • Chair Bridges 10 Reps
  • Chair Squats Ball/Beer in front 10 Reps
  • Chair Squats Ball/Beer overhead 10 Reps
  • Roman Chair Ball/Beer overhead 10 Reps
  • Sissy Squats 10 Reps
  • Sit Ups Ball/Beer overhead 10 Reps

Chair Squat Stuff:

  • Wide Squat Beer in Front 10 reps Each hand
  • Wide Squat Beer Overhead 10 reps Each hand
  • Feet against chair leg Squat Beer in Front 10 reps Each hand
  • Feet against chair leg Squat Beer Overhead 10 reps Each hand
  • Feet together chair leg Squat Beer in Front 10 reps Each hand
  • Feet together chair leg Squat Beer Overhead 10 reps Each hand
  • Chair Lunge Beer Overhead 10 reps Each hand
  • Side Chair Lunge Beer Overhead 10 reps Each hand

Moving Stuff:

  • Long Lunges Beer in Front
  • Rear Long Lunges Beer in Front
  • Athletic Position Side Squat Walk Beer in Front
  • Roll (place beer ahead)
  • Knee Walking Beer in Front
  • Short Lunge Walk Stay Low Beer Overhead

Core/Ab Stuff:

  • Seated Leg Raises Beer Overhead 10 Reps Each Hand
  • Lemon Squeezers Beer Overhead 10 Reps Each Hand
  • Crunches Beer to Ceiling 10 Reps Each Hand
  • Supine Leg Raises Beer to Ceiling 10 Reps Each Hand
  • Feet To Ceiling Crunch Beer to Ceiling 10 Reps Each Hand
  • Randy Rockers 10 Reps Each Hand
  • Prone Upper Body Lifts 10 Reps Each Hand
  • Beer Get Ups 3 Reps Each Hand

 

Video:

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Workout for 2 20 2017

Music: It’s on but I can’t remember what the heck it was playing.

T-Shirt: JonesFit

Some circuit training today.

19 total stations.image5

The first round we did 10 reps at each station.

The keg carry and crawling were just down and back.

The first round was…well…fairly easy…considering what was coming up next!

The second round was…not easy…image8

We did 60 reps at each station.

Yep 60 reps before going to the next exercise.

Why 60?

Well…someone had a birthday.

And they didn’t turn 29…image17

Some stations were easier than others.

It was one hell of a workout!

The Stations:

  1. BB Curls
  2. EZ Triceps Extensionimage16
  3. KB Swings
  4. DB Flys
  5. Incline DB Press
  6. Crunches on Swiss ball w/med ball
  7. Band Triceps Extensions
  8. Squats Slam Ball
  9. Squats Plate Twistsimage9
  10. Squats Ball Overhead
  11. Incline Leg Raises
  12. Keg Bear Hug Carry
  13. Crawl
  14. Inverted Rows
  15. Skateboard Alternate Arm Reach
  16. Plate Upright Rows
  17. Tube Curls
  18. Back Extension w/Med Ball
  19. Feet on Skateboard Pull Ins

Video: The video says 22 stations. It is incorrect. There were 19 stations. Like that really made it any easier…

image13Workout for 10-31-2016

T-Shirt: SUPERMAN

Music: John Fogerty

So this happened on Halloween this year.

A big variety of stuff going on.

Just a bunch of adults at play.image1

But not “X” rated.

Do they even have “X” ratings any longer?

FIRST CIRCUIT: 13 Stations, 10 Reps

Incline Bench Alternate Arms

Alternate DB Curls image3

One Arm Band Overhead Press

One Arm KB Swing

Alternate Arm Pushdown

Swiss Ball crunches Alternate Arm w/ball overhead

Bridge Reachbacks feet on small kegimage4

Jump Squat to chair push ups

One arm upright rows

Football drill hop over stuff

Alternate skateboard rollouts

Sit Up Reachbacksimage9

Inverted Row, side to side

SECOND CIRCUIT: Same Circuit at 12 Reps Each

So it’s getting a bit more difficult.

Heck a lot more difficult.

Amazing what just a couple of reps will do!image7

THIRD THING: SHOULDER BURNS

Why is this called “Shoulder Burns”?

Because your shoulders will burn like HELL!

Shoulder Burns. 31 Movements.

30 sec each movement. Max Reps.image14

  1. Military Press
  2. Small circles forward
  3. Small circles backward
  4. Shoulder in ABD, flex/ext elbow
  5. Shoulder in ABD, flex/ext elbow, then forward
  6. Pinches up
  7. Shoulder Abduction Top 1/3image15
  8. Wrist Circles Forward
  9. Wrist Circles Backward
  10. Pinches down
  11. Arm Circles In Front Medial
  12. Arm Circles In Front External
  13. Pinches front
  14. Shoulder Abduction Bottom 1/3image16
  15. Wrist curls up
  16. Shoulder Abduction Middle
  17. Wrist curls down
  18. Shoulder Abduction Full
  19. Wrist curls front
  20. External/Internal rotation stop sign
  21. Bent elbows frontimage18
  22. Bent elbows overhead
  23. Chicken Wing
  24. Straight arm front palms down Swinging sideways
  25. Straight arm front palms up Swinging sideways
  26. Straight arm front palms down, up and down, top 3rd
  27. Straight arm front palms up, up and down, top 3rd
  28. Push awaysimage19
  29. Shoulder “Ys” top
  30. Shoulder “Ts” top
  31. Clap overhead

Followed by 25 Ground up push ups. Which doesn’t feel so good after all the shoulder stuff!

FOURTH THING: Cobra Push Ups and Burpees!

Why? Because we had time!image20

10 cobra pushups – 1 Burpee

9 cobra pushups – 2 Burpees

8 cobra pushups – 3 Burpees

7 cobra pushups – 4 Burpees

6 cobra pushups – 5 Burpeesimage21

5 cobra pushups – 6 Burpees

4 cobra pushups – 7 Burpees

3 cobra pushups – 8 Burpees

2 cobra pushups – 9 Burpees

1 cobra pushup – 10 Burpeesimage22

FIFTH THING: Medicine Ball Ab/Core Stuff

Why again? Because there were still some minutes on the clock!!

10 Medicine Balls, 6-24 LBS

Seated Leg Raises, 10 reps each ball

Ball to Knees Crunches, 5 reps each ballimage23

Sit Up, Twists, 3 reps each ball

Video:

 

image21Workout for 5-31-2016

T-Shirt: CANDIDATE

Music: John Fogerty

This is an Odd Abs Circuit.

Odd because there are a bunch of different movements and we’re doing it in a circuit fashion.

Some moves are easier than others.image20

Wasn’t much fun…

FIRST CIRCUIT: 15 Stations at 5 Reps Each

BB Rollouts

Right  Arm Kettlebell Sit Ups

Small Wheel Rolloutimage11

Left  Arm Kettlebell Sit Ups

Fat Wheel Rollouts

Band Ab Curl

Skateboard Feet Rollouts

Skateboard Hands Rolloutsimage23

Square Skateboard V Knee Rollouts

Skateboard Hands/Feet Rollouts

Another Small Wheel Rollouts

Dual Wheel Rollouts

Big BB Rolloutsimage15

Big Wheel Rollouts

BB Sit Ups

 

SECOND CIRCUIT: Same Circuit at 7 Reps Each

 

So it’s getting a bit more difficult.image7

 

THIRD CIRCUIT: Same Circuit at 10 Reps Each

 

Oh yeah! Now this stuff is kicking in.

 

FOURTH CIRCUIT: Same Circuit at 5 Reps Eachimage1

 

Not so much to “cool” down.

More so because I don’t want to go over (or under) an hour!

 

Video:

Image12Workout for 5-25-2016

T-Shirt: HULKAMANIA!

Music: Guns and Roses

Want arms like Hulk Hogan?

Not sure it this will do it but it sure feels like it would come close!

The arms were screaming after all of this stuff!Image6

ARMS AND ABS CIRCUIT

FIRST CYCLE:

17 Stations, 10 Reps Each Station

1 Ab stations to every bicep/triceps exercise

Image7

  1. Chair Dips
  2. BB Curls
  3. Incline Sit Ups
  4. DB Triceps Extensions
  5. DB Incline Curls
  6. Incline Leg Raise
  7. Band Triceps Extension Overhead
  8. Squat Bar CurlsImage22
  9. Wheel Rollouts
  10. Triceps Overhead Extensions EZ Curl Bar
  11. Tube Curls
  12. Roman Chair
  13. Push Ups Hands On Plates
  14. Plate Curls
  15. Crunches on Swiss BallImage15
  16. Underhand Inverted Row
  17. Push Ups Feet On Chair

SECOND CYCLE:  

 

Same 17 Stations, 10 Reps Each Station

Add 10 Chair Mountain ClimbersImage13

 

THIRD CYCLE:

 

Same 17 Stations, 10 Reps Each Station

Add 10 Chair Toe TapsImage10

 

FOURTH CYCLE:

 

Same 17 Stations, 10 Reps Each Station

Add 10 Chair Mountain Climbers and 10 Chair Toe TapsImage14

 

FIFTH CYCLE:

 

Same 17 Stations, 10 Reps Each Station

Add 10 Chair Jump Squats and Medicine Balls on the Abs Stuff

 

Video:

Image16Workout for 5-23-2016

T-Shirt: Awesome Sauce

Music: Mothers Finest

Another day of Circuit Training!

And More!

The “More”: A Boatload of Abs!Image1

Sure…bunch of “gurus”  and even researchers that say you don’t need to do many direct ab stuff…and some say it may even “hurt” you.

I’m thinking part of it is THEY CAN’T DO IT!

I’m doing em cause I want to. Nothing more.Image6

Kinda like I may have a beer over a protein drink after the workout.

Why? Extremely simple…Cause I Want To!

FIRST CIRCUIT:

15 Stations, 10 Reps Each Station

  1. Triceps Extensions EZ BarImage9
  2. BB Curls
  3. DB Flyes
  4. DB Incline Press
  5. Band Triceps Extension Overhead
  6. Tube Curls
  7. Chair Squat Ball Overhead
  8. Chair Squat Ball In FrontImage13
  9. Chair Squats With Ball Slam
  10. Squats, Toes Up, Ball Overhead
  11. Squats, Heels Up, Ball Overhead
  12. Plate Upright Rows
  13. Plate Overhead Press
  14. Plate Pushes
  15. Plate TwistsImage27

SECOND CIRCUIT:

Same Circuit as the first.

But we up the reps to 20 each station.

AND FOR THE FINALE!: 1700 REPS OF AB STUFF!

Crunches 100Image21

Leg Raises 100

Side Leg Raises 100 Each Side

Fingers to Toes Crunches 100

Knees to Elbows 100

Lemon Squeezers 100Image22

Seated Leg Raises 100

Side Hip Raises 100 Each Side

Opposite Knee to Elbow 100

Upper Body Side Raises 100 Each Side

Seated Flutter Kicks 100Image29

Supine Hip Ups, Feet to Ceiling 100

Reach Across Crunches 100 Each Side

 

Video:

Image32Workout for 5-16-2016

T-Shirt: Spiderman

Music: Me First and the Gimme Gimmes

Called this a Spidey Circuit just cause of my shirt!

Not too creative but some days are just like that!

This one throws in some body weight stuff along with some weights.Image1

And we change up the reps for blocks of time in todays workout.

First Round:

16 Stations

10 Reps Each Station

  1. Lying Triceps EZ ExtensionsImage2
  2. BB Curls
  3. Triceps DB Extensions
  4. DB Curls
  5. Plate Upright Rows
  6. Band Overhead Triceps Extensions
  7. Tube Curls
  8. Bench DipsImage3
  9. Squat Bar Curls
  10. Push Ups, Feet on Chair
  11. Jump Up/Jump Out
  12. Hammer Curls
  13. Sit Ups Tossing Medicine Ball In Air
  14. Incline Leg Raises
  15. Roman Chair w/Medicine BallImage13
  16. Inchworms

Second Round:

Same Stations as Round One.

This time we are doing maximum reps in 30 seconds for each station.

Wasn’t too much fun!Image22

Third Round:

Same Stations as Round One.

Again we are doing maximum reps in 30 seconds for each station.

And this time we will do 5 Burpees after each station.

Fourth Round:Image7

Still have some time left!

Gonna do exactly the same as the first round: 10 reps on everything.

Guess we could look at this as a “cool down”.

Video: