Archive for the ‘High Intensity’ Category

Workout for 7-25-2018


Music: Old Stuff

Why “steamy”? Well…it was hot, humid, and didn’t really get any better!

A lot of “conditioning” stuff today doing it in a circuit style.

There were 18 stations. Some were more difficult than others.

Components included: Jumping, quick foot movements, balance, strength, endurance (to a degree).

The most fun was when it was over…

First Circuit:

  • EZ Bar Triceps Ext
  • BB Curls
  • Keg Press/Burpee/Push Up
  • DB Curls
  • DB Press
  • AB Thingy
  • Triceps Ext w/Band
  • Slideboard
  • Low Chair Squat Jump w/Ball
  • Put on Pants
  • Back Ext w/Plates
  • Flip Tire
  • Burpee on Tire/Jump on Tire
  • Ball Toss
  • Agility Ladder
  • Run
  • Hit Tire w/Bat
  • Jump Up/JumpOut


Second Circuit:

Same as the first but only 5 – 8 reps at each station.

We added 10 crunches, 10 Leg Raises, and 3 Push-ups between each station.

Third: “Cool down”??

Stretching with beverage of choice: Water or Beer







Workout for 7-18-2018

T-Shirt: 100% Chance of Beer

Music: Bunch of different versions of Brown Eyed Girl

Some people/trainers/physical therapist make such a big deal about “functional training”. So I decided to throw a “functional training” session in for everyone.

It’s really not much difference than anything else. I mean…basically everything can be functional.

Working out/exercise should be fun. Moving around should be fun. I’m guessing we are putting the “fun” in “functional”!!

First: 20 Stations “Functional” Circuit


  1. BB Stiff Legged Deadlifts – “Hinging”, Bending over, lifting off floor, gripping, pulling
  2. Single Leg Squat w/KB – Squatting, balance, core
  3. Side kick over chair – Kicking, balance, core, hip mobility
  4. DB Deadlifts/Squats – Squatting, deadlifting, core, gripping
  5. Slide board – Balance, lateral movement, coordination, core
  6. “Suitcase Carry” 44 or 60 lb – Core, unilateral carrying, balance, grip
  7. Medball Pickup/Overhead – Lifting from floor to overhead
  8. Standing Plate Push – Pushing, reaching (for a big mug of beer), grip, core
  9. Chair Squat, 1 hand med ball – Squatting, core, shoulder stabilization
  10. BAS – Punching, twisting
  11. Aerobic Step – Lateral movement, quick movement
  12. Push ups/Feet on chair – Pushing, core, shoulder stabilization
  13. Basketball dribble – Coordination
  14. Med Ball Toss – Squatting, Ball tossing, core/shoulder stabilization, catching
  15. Pre-school Chair Squat Jumps – Squatting, jumping, power
  16. Front kick over chair – Kicking, balance, hip mobility
  17. Run up/down steps – Climbing stairs, quick motion
  18. Juggle – Hand/eye coordination, brain stimulation/growth
  19. Inverted Row – Pulling, grip, core
  20. Batting – Twisting, Impact


Push up and Roll, L/R – core, shoulder stabilization, pushing, vestibular system, getting on/off the floor

10 reps each station, 2 reps for the push up/roll

Run/Jog after entire circuit…this works on putting one foot in front of the other…


Second: 20 Stations “Functional” Circuit


Same 20 stations, 5 reps each station

Blow up a balloon 2 times after each station…you wouldn’t believe the effect of just blowing up a balloon a couple of times after every station. What functional activity does it help? Well for one: blowing up a balloon!

Run/Jog after entire circuit…helps with…you figure it out…


Third: Body weight stuff


  • Inchworms with 1 Push up
  • Inchworms with 1 Cobra Push Up
  • Crawl on Hands and Knees
  • Long Lunges
  • Bear Crawl
  • Rolling on Floor
  • Jump Up/Jump Out
  • Butt Roll
  • Belly Crawl
  • Burpee Broad Jumps
  • Back Crawl
  • Frogger Jumps


You get some “power” going with the jumping, your vestibular system gets kicked around with the rolling, your integumentary system (skin) gets stimulated with the crawling and rolling, the nervous system gets kicked around as well from…well…just about everything!!

Fourth: Stick Horse Galloping


Just for the hell of it. Because I had one horse and a bunch of PVC pipes. Stimulates the inner child and your sense of humor.

Just try doing this without smiling or laughing!


Fifth: Stretching


Functional…kinda…you ever have to really reach for something?

And we stretched with a beverage of choice: Water or Beer



 Workout for 7-11-2018 and 7-16-2018

T-Shirt: “You Can Go Home Now” and “60 Is The New 40”

Music:  Old Stuff

My birthday was on July 5th. I didn’t have a birthday workout because I was in Las Vegas for UFC International Fight Week.

But when I got back I had a plan…

“61” was the theme because that’s the number of this birthday. So I had to make a play off that.

So I thought I’d add a zero at the end. Heck that was only 610 reps of whatever we were going to do…so I added a couple more things.

We ended up doing 610 Chair Squats, Burpees, and Pushups. However this workout ended up like last year…It took 2 days. Partly because of the heat, some because it was hard, and partly because I started adding some stretching the last 10 minutes of the workouts to kinda cool off/drink some water (or beer) before jumping in the car and heading home!

We aren’t judgmental. Some folks did “complete good form” reps and some folks did modified reps. Didn’t really matter. Everyone was going to be doing at the minimum of 610 of each exercise.

And a few people did more!

Not me!!!

Day One started at 102 degrees. Day Two was in the upper 90s.

Day One Instructions:

  1. Get a pen/paper.
  2. Do 12 Chair Squats, 12 Pushups, 12 Burpees.
  3. Write “1”.
  4. Repeat to “50”.
  5. Then do 10 more reps of each exercise.

“Cool down”??

Stretching with beverage of choice: Water or Beer

Day Two Instructions:

  1. Get a pen/paper.
  2. Do 12 Chair Squats, 12 Pushups, 12 Burpees.
  3. Write “1”.
  4. Repeat to “50”.
  5. Then do 10 more reps of each exercise

“Cool down”…Again!!??

Some more stretching with beverage of choice: Water or Beer

Video 1:


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!!!!


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:

Workout for 7-5-2017
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?


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




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…

Image12Workout for 5-25-2016


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



17 Stations, 10 Reps Each Station

1 Ab stations to every bicep/triceps exercise


  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



Same 17 Stations, 10 Reps Each Station

Add 10 Chair Mountain ClimbersImage13




Same 17 Stations, 10 Reps Each Station

Add 10 Chair Toe TapsImage10




Same 17 Stations, 10 Reps Each Station

Add 10 Chair Mountain Climbers and 10 Chair Toe TapsImage14




Same 17 Stations, 10 Reps Each Station

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