Archive for the ‘Core Abs’ Category

Workout: 7-10 and 12 -2017

TShirt: Surely Not Everyone Was Kung Fu Fighting and Life Begins at 60, 1957 Birth of Legends

Music: No clue, don’t remember…and the fans are loud!

I turned 60 years old. So did Jose. So as workout tribute to any 60 year old out there we did a workout that consisted of 60 different exercises 60 reps each. I added one exercise for the heck of it. So make that 61 exercises at 60 reps each. Sure some were easier that others but easy is relative.

The temperature of the gym was 102 on Monday and 104 on Wednesday.

Oh and a good time was had by all!!!!

Not!!!!!!!!

Day One:

  1. Chair Squats
  2. Crunches
  3. Leg Raises Top
  4. Leg Raises Bottom
  5. Leg Raises Middle
  6. Leg Raises Full
  7. Side Hip Ups
  8. Chair Dips
  9. Chair Leg Raises
  10. Feet on chair Push Ups
  11. Chair Lemon Squeezers
  12. Feet Together Squats
  13. Reverse Crunches
  14. (B) Toe Hops
  15. Ground Up Push Ups
  16. Elbows to Knees
  17. Elbows to Opposite Knee
  18. Bottoms Up Squats
  19. Long Lunge
  20. Jumping Jacks
  21. Push Ups hands on Chair
  22. Table
  23. Plank Hold
  24. Rear Lunge
  25. Flying Squirrel Hold
  26. Prone Arm/Leg Lifts
  27. Short Lunge
  28. Bridge Hold
  29. Chair Squat Jumps
  30. Kettlebell Swings
  31. Chair One Leg Bridge Hold
  32. Chair Bridges
  33. Bridge Reach Backs
  34. One Leg Plank
  35. Mountain Climbers
  36. Plate Upright Rows
  37. Plate Pushes
  38. Chair Lunge

Day 2:

  1. Chair Squat Right/Left, Left/Right
  2. Chair kicks, outside to inside
  3. Chair kicks, inside to outside
  4. Plate Curls
  5. Overhead Plate Press
  6. Plate Pushes
  7. Lunge Hops
  8. Standing Triceps Ext
  9. One Leg Squats
  10. Plate Bicep Isometric
  11. 90/90 Chair Crunches
  12. Plate Front Raises
  13. Hands to feet crunches
  14. Plate Twist
  15. One Leg Squats/Foot On Chair
  16. Feet on Chair Push Up Hand Hops
  17. Chair Mtn Climber
  18. Chair Wide Squat facing back of chair
  19. Windmills
  20. Feet on Chair hand walks L to R 123 456
  21. Feet to ceiling hip ups
  22. Chair Toe Taps
  23. Side Lunge foot on chair

Video 1:

Video 2:

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Workout for 7-5-2017
T-Shirt: BEERGASM
Music: Heavy Metal Covers

So this happened on July 5th, 2017. It was my birthday.

I turned the “ripe young age” of 60!

But this workout wasn’t about me. No, this workout was all about James.

James turned 40 (such a youngster) about a week earlier but had been out of town so we couldn’t celebrate his birthday until he returned!

So what did he get for his birthday?

BURPEES!

And plenty of them!

We only did 10 reps…but…we did 40 different versions.

So 400 reps…

Actually about 410. James’ brother Matt came up with the last one!

And here are the burpees:

  • Just a Regular Burpee
  • Burpees Legs Wide
  • Burpees Feet Together
  • Burpees legs close, spread wide, close again
  • Frogger Burpees
  • Burpees w/one arm
  • Burpees w/one leg
  • Burpees w/one leg, one arm
  • Burpees w/Push Up
  • Burpees Shoot Feet Onto Chair
  • Clap Overhead Burpees
  • Burpees with clapping push up
  • Burpees with hand hops
  • Jump Lunge HopsBurpees
  • Burpees w/opposite hand to shoulder tap
  • Burpees Shoot Feet Onto Chair and a pushup
  • High Knees Burpees (slap thighs)
  • Burpees w/Ground Up Push Up
  • Burpees w/Twisting Mountain Climbers
  • Burpees w/double Mountain Climber (both feet forward 2 times)
  • Burpees w/Heel to opposite hand behind back standing
  • Burpees w/Foot to opposite hand in front standing
  • Burpees with push up, hands walk back to feet, stand, lean back
  • Burpees opposite hand to foot in push up position
  • Burpees opposite hand to foot in push up position with push up
  • Burpees w/Front Kick
  • Burpees w/Crescent kick in
  • Burpees w/ Crescent kick out
  • Burpees w/High Rising Kick
  • Burpees w/Rotational Push Up
  • Burpees w/Mountain Climbers
  • Burpees knee to opposite elbow
  • Burpees knee to same side elbow
  • Burpees w/Mountain Climbers Foot up to Hand
  • Traveling burpees forward with ball
  • Traveling burpees backward with ball
  • Traveling burpees sideways with ball
  • Traveling burpees sideways with ball slam
  • Traveling burpees backward with ball slam
  • Traveling burpees forward with ball slam
  • Traveling burpees, jump/twist with med ball

 

Video:

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:

Workout for 5-15-2017. Yep…it’s been awhile since I updated this!!

T-Shirt: MAXIMUM EFFORT

Music: Variety of Brown Eyed Girl…that is until Randy decided to put in another CD that had a skip in it. And yes…we use CDs. Actually we can use albums as well (vinyl) if we wanted.

This was an all “movement” workout. Movement seated, supine, prone, kneeling, standing, and “walking”. And I don’t even have a “movement” certification!!

We transitioned from one movement to another. Some kinda easy. Some a little more difficult…but not by much.

Oh…it was 97 degrees in the gym when we started…

  • Plantar/Dorsiflex
  • Ankle Circles In/Out
  • Seated on floor, hip flex, turn neck to opposite
  • Seated on floor, hip flex, passive pull
  • Seated on floor, slide leg up, abd, turn neck to opposite
  • Seated on floor, hip flex/abd(drop to side), turn neck to opposite
  • Seated on floor, reach for toes

 

  • Supine knee extension
  • Supine SLR
  • Supine leg circles, in/out
  • Supine crunches
  • Supine side crunches
  • Supine leg raises
  • Supine opposite foot to hand
  • Supine opposite foot to hand, hand close to floor
  • Sidelying arm circles, turn neck

 

  • Prone Rear shoulder roll stretch
  • Prone trunk/arm rotation
  • Plank
  • Push up plank, fingers forward, toes move body
  • Push up plank, fingers to side, rock side to side, turn neck to side
  • Push up plank, fingers to rear, toes move body
  • Push up, w/single leg hip ext
  • Press up/cobra
  • Push up, roll right then left
  • Push up position, feet walk up to hand
  • Push up position, hand walk to feet

 

  • Hands and knees, head nods
  • Hands and knees, arm/trunk rotation
  • Butt to feet-look down, to start-look up
  • Spread knees, butt to feet-look down, to start-look up
  • Crawl forward and backward
  • Hands and knees to full squat

 

  • Squat weight shift side to side, turn neck to the side
  • Squat weight shift front to back
  • Squat flat feet onto toes
  • Squat lean left/right touch floor
  • Squat, elbows push out knees
  • Squat, hands/elbow push out knees
  • Squat, right hand on ankle, left arm overhead, twist
  • Squat, left hand on ankle, right arm overhead, twist
  • Squat both hands on floor move into table

 

  • Table single leg hip flex
  • Table single SLR
  • Table opposite foot to hand
  • Table hand walk back to squat

 

  • Squat to long lunge, lean back
  • Squat to long lunge, twist
  • Both knees on floor, left kneel-right kneel
  • Squat hold onto toes, butt up
  • Squat to stand, extend back, hands on hips

  • Stand, extend back, hands overhead reach back
  • Stand, toe in, lean back hands overhead
  • Stand, toes ahead, lean back hands overhead
  • Stand, toes out, lean back hands overhead
  • Stand, reach back to each knee
  • Stand, extend back, touch toes
  • Stand, arm circles
  • Stand, hip flex
  • Stand, hip flex, opposite arm swing
  • Stand, hip flex-knee ext
  • Stand, hip flex, hip abd

 

  • March, elbows bent, trunk twist
  • March with high knees, elbows bent, trunk twist
  • March with high knees, arm swings
  • Butt up-hands on floor, legs straight, forward/backward
  • Monkey walk
  • Bunny hop forward
  • Bunny hop backwards
  • Bunny hop side ways
  • High leg kick, out to in
  • High leg kick, in to out
  • High leg kicks
  • Gallop
  • Skip
  • Walk, opposite hand to foot in back
  • Walk, opposite hand to foot in front
  • Walk, opposite hand to foot in front and back

 

Video: 

 

image13Workout for 8-24-2016

T-Shirt: BIOPSYCHOSOCIAL: 2016 San Diego Pain Summit

Music: Mothers Finest

I was “nominated” by two individuals to do the Pushup Challenge. This is/was to raise awareness that about 8000 US Veterans take their own lives per year.

This averages out to about 22 per day.

So the “rules” are:

  • Once you are nominated your 22 days starts the following day
  • Every day you record yourself doing 22 pushups, try your best to reach 22. If that means doing assisted (from your knees) pushups or that you have to stop and take a break that’s fine but try to get them all done in one video (videos optional)
  • Every day you must nominate a different person, try to choose people you think will want to do this and/or have the ability to do it.
  • And finally, have fun with this. This is a simple and fun way to get the word out about a matter that more people need to be aware about.

If you or someone you love is or may be suffering from PTSD, do not be afraid to seek help.

I don’t always follow rules. So I did this workout with a few of my friends. They didn’t know at the start what we were going to do. Heck half the time neither do I!

OK so it’s 22 reps of pushups but of 22 different kinds of pushups. That workout would have been too easy so we threw in 22 Squats and 22 Crunches in between each set of Pushups.

The Workout: 22 Reps of 22 Different Types of Push Ups

Regular Pushupsimage1

Regular Squats

Crunches Feet on Chair

Full Body Hop Pushups

Regular Squats

Crunches Feet on Chairimage2

Diamond Push ups

Regular Squats

Crunches Feet on Chair

Burpee Push up Feet Shoot onto Chair

Regular Squatsimage3

Crunches Feet on Chair

Archer Push Ups

Regular Squats

Crunches Feet on Chair

Burpees with Push upimage6

Regular Squats

Crunches Feet on Chair

Push ups Feet on Chair

Regular Squats

Crunches Feet on Chairimage5

Push ups, Opposite Hand to Foot

Regular Squats

Crunches Feet on Chair

Ground Up Push ups

Regular Squatsimage7

Crunches Feet on Chair

Push Up, Tap Hand

Regular Squats

Crunches Feet on Chair

Crucifix Push upsimage8

Regular Squats

Crunches Feet on Chair

Push ups, Bottom 1/3

Regular Squats

Crunches Feet on Chairimage17

Chest to Chair Seat Push ups

Regular Squats

Crunches Feet on Chair

Plank to Push up

Regular Squatsimage15

Crunches Feet on Chair

Hands Pop Up Push ups

Regular Squats

Crunches Feet on Chair

Walk Out Push upsimage28

Regular Squats

Crunches Feet on Chair

Offset Hands Push ups

Regular Squats

Crunches Feet on Chairimage16

Push up with Roll

Regular Squats

Crunches Feet on Chair

Push up, Tap Opposite Shoulder

Regular Squatsimage7

Crunches Feet on Chair

Hand on Chair, Other on Floor Push ups

Regular Squats

Crunches Feet on Chair

Rotation Push upsimage19

Regular Squats

Crunches Feet on Chair

Push ups, Top 1/3

Regular Squats

Crunches Feet on Chairimage18

Video:

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: