15TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-16-2020

T-Shirt: BOB MARLY

Music: NONE TODAY

A Saturday, “social distancing”, 25 minute body weight workout.

Done non-stop to keep the heart rate up and the sweat pouring.

First Thing: Body Weight Circuit 1

1. Wide Chair Squats, Lean Back 20
2. Short Lunges 10 each side
3. Regular Chair Squats 20
4. Long Collapsing Lunges 10 each side
5. Feet Together Chair Squats 20
6. Long Lunge, Lean Back 10 each side
7. L Foot In Front of R Foot Squats 20
8. Chair Lunges 10 each side
9. R Foot In Front of L Foot 20
10. Knee Dip Below Chair Seat Lunges 10 each side
11. Left Foot Over Right Foot Chair Squats 20
12. Rear Lunges 10 each side
13. Right Foot Over Left Foot Chair Squats 20
14. Side Lunges 10 each side

Second Thing: Body Weight Circuit 2

Same exercises but…

10 reps for all the squat moves.

5 reps/each side for all the lunging moves.

Third Thing: Leg Raises

100 reps

Hell we had some time to burn.’

So burned up the abs.

Video:

14TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-12-2020

T-Shirt: NORMAL SHIT

Still continuing with our “social distancing” body weight workouts.

Never the same…always different.

This was non-stop. Lasted around 25 minutes.

First Thing: Body Weight Circuit 1

• Wide Chair Squats, Lean Back 20
• Regular Chair Squats, Lean Back 20
• Feet Together Chair Squats 20
• L Foot In Front of R Foot 20
• R Foot In Front of L Foot 20
• Butt Up Squats 20
• 1 Leg Squats 10 each side

Second Thing: Body Weight Circuit 2

• Leg Raises 50
• Lemon Squeezers 50
• Leg Sways 50
• Leg Circles IN 50
• Leg Circles OUT 50
• Left/Right Lemon Squeezers 50
• Flutter Kicks 50

Third Thing: Body Weight Circuit 3

• Short Lunges 10 each side
• Long Collapsing Lunges 10 each side
• Long Lunge, Stand/Lean Back 10 each side
• Chair Lunge 10 each side
• Chair Lunge, Knee Dip Below Chair Seat 10 each side
• Side Lunges 10 each side

Fourth Thing: Body Weight Circuit 4

• Wide Chair Squats, Lean Back 5
• Regular Chair Squats, Lean Back 5
• Feet Together Chair Squats 5
• L Foot In Front of R Foot 5
• R Foot In Front of L Foot 5
• Butt Up Squats 5
• 1 Leg Squats 5 each side

Fifth Thing: Body Weight Circuit 5

• Leg Raises 10
• Lemon Squeezers 10
• Leg Sways 10
• Leg Circles IN 10
• Leg Circles OUT 10
• Left/Right Lemon Squeezers 10
• Flutter Kicks 10

Sixth Thing: Body Weight Circuit 6

• Short Lunges 5 each side
• Long Collapsing Lunges 5 each side
• Long Lunge, Stand/Lean Back 5 each side
• Chair Lunge 5 each side
• Chair Lunge, Knee Dip Below Chair Seat 5 each side
• Side Lunges 5 each side

Video:

TENTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-28-2020

T-Shirt: UFC

Music: NONE TODAY

And still we continuing with our “social distancing” body weight workouts!

Again this was essentially non-stop and took about 35 minutes.

Might not seem challenging but looks can be deceiving!

First Thing: Body Weight Circuit 1 (done 2 times)

• Wide Squat 20
• Wide Hands, Push Ups 10 reps
• Collapsing Long Lunge 10 each side
• Leg Raises 20
• Top Taps 10 each side
• Jumping Jacks to L and R 10 reps each side
• Hands Over Head, Heel/Toe-Toe/Heel walk 10 forward/10 backward

Second Thing: Body Weight Circuit 2 (done 2 times)

• Wide Squat, Kick Over Chair 10 each side
• Push Ups 10
• Chair Lunges 10 each side
• Leg Raises 30
• Top Taps 10 each side
• Jumping Jacks to L and R 10 reps each side
• Hands On Head, Heel/Toe-Toe/Heel walk 10 forward/10 backward

Third Thing: Body Weight Circuit 3 (done 2 times)

• Wide Squat/Jump-Spin 20
• Close Hands Push Ups 10
• Chair Lunge, Drop Knee Below Chair Seat 10 each side
• Leg Raises 40
• Top Taps 10 each side
• Jumping Jacks to L and R 10 reps each side
• 1 Arm Up/1 Arm Back, Heel/Toe-Toe/Heel walk 10 forward/10 backward

Fourth Thing: Body Weight Circuit 4 (done just once)

• Wide Squat, Tap Chair w/Foot 20
• Push Ups, Feet On Chair 10
• Side Lunges 10 each side
• Leg Raises 50
• Top Taps 10 each side
• Jumping Jacks to L and R 10 reps each side
• Arm Behind Back, Heel/Toe-Toe/Heel walk 10 forward/10 backward

Video:

Hips and Balance Emphasis Workout!

Workout for 9-25-2019

T-Shirt: Just Drink It!

Music: Old Shit

This was a “hip and balance” emphasis workout.

For lack of a better name for it.

The “monster walk” variations really hit the hips and butt.

After that just about every move was “heel to toe” walking in different directions.

Oh and doing the same over a 2×4.

All about “balance”…or lack…

Wasn’t easy….

First: “Monster Walk” Variations

Using Gold Theraband (which is supposed to be the strongest the company makes) we did a bunch of different “monster walks”.

• Stiff Leg Walk Forward
• Stiff Leg Walk Backward
• Stiff Leg Walk Sideways
• Lunges Forward
• Lunges Backward
• Athletic Position Forward
• Athletic Position Backward
• Athletic Position Sideways
• Hops Forward
• Hops Backward
• Hops Sideways
• Jump Out/Jump Up Forward
• “High Knees” Forward
• “High Knees” Backward
• “High Knees” Sideways

Second: Heel Toe Walk Variations and a 2×4

• Forward
• Backward
• High Knee Forward
• High Knee Backwards
• High Knee, Hip Out Forward
• High Knee, Hip Out Backwards
• Hip Abd Sideways
• Knee Extension Forward
• Knee Extension Backwards

Third: More Heel Toe Walk Variations and a 2×4

• High Knee Hip Out Sideways
• High Knee, Knee Extension Sideways
• Straight Leg Raises Forward
• Bend Forward/Kick Leg Back Forward
• Sideways Step Over Each Foot Side to Side

Video:

Chair Squats and Twists!!

Workout for 6-1-2019

T-Shirt: Guitar EKG

Music: COLLECTIVE SOUL

Forget the weights today.

Bunches of squat variations and use of a PVC pipe.

Loosened up things quite a bit!

First:

Chair Squats

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

20 Reps Each Position

Second:

Chair Squat Good Mornings

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

Third:

Chair Squat Twists to Easiest Side

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

Fourth:

Chair Squat Twists to the Other Side

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

Fifth: 

Chair Squat, Bend, Twist to Easiest Side

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

Sixth:

Chair Squat, Bend, Twist to the Other Side

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

Seventh:

Chair Squat, Standing Side Bend Easiest Side

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

Eighth:

Chair Squat, Standing Side Bend to the Other Side

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

 

Video:

JONESERCISE 3 25 19: Mega Circuit and Body Weight Workout

Workout for 3-25-2019

T-Shirt: Normal Shit

Music: From 1974

I decided to do a circuit again but a bit different.

We do something called a Dumbbell Ladder.

We have 10 sets of DBs on a row from 10 lbs to 55 lbs. We’ll do 5 reps on each set of DBs from the 10 pounders to the 55 pounders. If someone can’t finish to the 55s they will go up to their limit and stay at that weight for sets of 5 until they hit 10 total sets.

Then there will be the rest of the circuit at 10 reps each.

• Band Push Downs
• Plate Pushes
• Squat Med Ball Overhead
• Plate Curls
• Squat Med Ball In Front
• Plate Upright Rows
• Squat Jump Slam Med Ball
• Parallettes bars Legs In/Out
• Roman Chair w/Med Ball
• Incline Sit Ups w/Med Ball
• Incline Leg Raises
• Wheel
• Flat Leg Raises

The first ladder we did squats. Once we completed the round we didn’t stop but did overhead pressed with the DBs.
After that we had a water break but went right back at it.

This time we went through the whole thing twice again but did biceps curls the first time around and triceps extensions the second time around.

Next:

Long Lunges (Forward/Backward)

Roll

Short Lunges, Knee to Heel (Forward/Backward)

Butt Rolls

Side Lunges Twist

Roll with a Push Up

Then:

High Kick Out/In

High Kick In/out

High Kick Straight up

We still a had a little more time so we did some inchworms with one pushup but on the way back we did 2 push ups.

 

 

Video:

JONESERCISE 8 1 2018: BALLS!!!

Workout for 8-1-2018

T-Shirt: Warning: The Content Beneath This Shirt May Be Disturbing…

Music: Can’t remember. Hell I’m writing this on 12/18/2018!!

 

Balls!! 12 Medicine Balls, 6-20 pounds, placed at 12 chairs.

Kinda like a game of musical chairs but no one gets eliminated!

First Round:

Squats Ball In Front, 10 reps each ball

Squats Ball Overhead, 10 reps each ball

Push Ups, Chest to Ball, 5 reps each ball

Second Round:

Squeeze Box Squats, 10 reps each ball

Squats Ball Overhead in One Hand, 5 reps each ball/each hand

Push Ups, Hands on Ball, 5 reps each ball

Third Round:

Squats/Twist, 10 reps each ball

Squats Toss Ball Overhead, 10 reps each ball

Plyo Push Ups onto Ball, 3 reps each ball

Fourth Round:

Jump Squats Ball On Chest, 3 reps each ball

Jump Squats Ball Overhead, 2 reps each ball

Plyo Push Up, L to R, 2 reps each ball

Fifth Round:

Just some stretching!!

Video:

Body Weight and Bands Conditioning

Workout for 11-18-2015
T-Shirt: TEAM JONES
Music: Dream Theater

No circuit and no weights today.
We used band resistance…on everything.
A big variety of exercises to play around with…

 

First: Chairs And Bands

Gold Theraband Around Ankles
Keep Tension On At All Times
20 Reps For Every Move
Really Wide
Feet Just Outside Chair Legs
Feet Even With Chair Legs
Feet Just Inside Chair Legs
Chair Lunge Right
Chair Lunge Left
Right Foot In Front of Left
Left Foot In Front of Right
Butt Up
Jump Squats
Stand Hip Ext
Stand Hip Abd

Second: Bridges

Band Around Ankles

Did 100 Reps

Third: Bands and Walking/Jumping

Knees Straight Walk Forward
Knees Straight Walk Backward
Knees Straight Walk Sideways

Athletic Position Walk Sideways
Athletic Position Walk Forward
Athletic Position Walk Backward

Front Lunge
Rear Lunge

Knees Straight,Twist, Walk Sideways
Athletic Position,Twist, Walk Sideways

Jump Forward
Jump Backward
Jump Sideways
Jump Up, Jump Out

Fourth: Abs With Bands

Keep the tension on the whole time!!

Seated Leg Raises 50
Crunches 50
Bent Knee Raises 50
Straight Leg Raises 50
Feet to Ceiling, Hand to Feet 50
Lemon Squeezers 50
Seated Leg Raise, L Higher Than R 50
Seated Leg Raise, R Higher Than L 50
Reverse Crunches 50
Supine Hip Ups 50
Leg Raise Crunches 50
Randy Rockers 10

Video:

 

24 Bodyweight Squat Variations

Workout for 11-7-2015
T-Shirt: Every Thing Goes Better With Bacon
Music: Stone Temple Pilots

Hey! What do you know?!
Another bodyweight workout!
Yep, and all done with a chair.
Seem easy? Try it. You won’t like it.

First:

7 Chair Squat Variations
20 Reps Each

Wide Wide Squats
Wide Squats
Feet Just Outside Of Chair Legs Squats
Feet Even With Chair Legs Squats
Feet Just Inside Chair Legs Squats
Feet Together Squats
Right Foot Over Left Squats
Left Foot Over Right Squats

Second:

6 More Chair Squat Variations
20 Reps Each

Right Leg Front, Left Leg Next to Chair Leg Squats
Left Leg Front, Right Leg Next to Chair Leg Squats
Heel Toe: Right Foot in front of Left Foot Squats
Heel Toe: Left Foot in front of Left Right Squats
Hands On Feet, Butt Up Squats
Full Squats, Holding Onto Chair
Right Foot On Chair Behind
Left Foot On Chair Behind
Right Foot On Chair at Side
Left Foot On Chair at Side

Third:

11 Chair Squat Variations
20 Reps Each

Left Single Leg Chair Squats
Right Single Leg Chair Squats
Jump Chair Squats
Left Single Leg Chair Jump Squats
Right Single Leg Chair Jump Squats
Foot On Chair, Left Side Squats
Foot On Chair, Right Side Squats
Foot On Chair, Left Chair Lunge Squats
Foot On Chair, Right Chair Lunge Squats
Side Squats Left, Holding Onto Chair
Side Squats Right, Holding Onto Chair
Holding Up Right Leg, Single Leg Squats, OK to hold chair
Holding Up Left Leg, Single Leg Squats, OK to hold chair
Left Foot On Back of Chair Jump Squats
Right Foot On Back of Chair Jump Squats
Standing Hip Flexion, Right Foot On Chair Behind You, Single Leg Squats
Standing Hip Flexion, Left Foot On Chair Behind You, Single Leg Squats
Right Foot On Chair Behind, Long Lunge Squats
Left Foot On Chair Behind, Long Lunge Squats
Right Foot On Chair Behind, Left Single Leg Squats
Left Foot On Chair Behind, Right Single Leg Squats

Video:

 

An All Medicine Ball Workout!

Workout for 10-28-2015
Music: Blizzard of Ozz
T-Shirt: Superman

BALLS!
Yep, an all ball workout just before Halloween.
Different drills but squatting was predominant.

 

First: Squats Ball Overhead

15 Balls, 6 – 24 pounds
10 Reps Each Ball

Oh the pain!

Second: Squats Ball In Front

15 Balls, 6 – 24 pounds
10 Reps Each Ball

Third: Squats Butt to Ball Then Ball Overhead

15 Balls, 6 – 24 pounds
5 Reps Each Ball

Fourth: Squats Butt to Ball Then Jump Ball Overhead

15 Balls, 6 – 24 pounds
5 Reps Each Ball

Fifth: Another Ball Drill

15 Balls, 6 – 24 pounds
5 Reps Each Ball

4 Mountain Climbers, Sprawl, Jump with Ball Overhead

Sixth: And Another Ball Drill

15 Balls, 6 – 24 pounds
5 Reps Each Ball

4 Mountain Climbers, Sprawl, Push Up, Jump with Ball Overhead

Seventh: More Squats With Balls!

Ball Overhead in One Hand

15 Balls, 6 – 24 pounds
4 Reps Each Ball

Video: