Archive for the ‘hitt’ 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:

Image12Workout for 5-11-2016

T-Shirt: Villains

Music: Jimi Hendrix

It’s just Spring but it is already starting to feel like Summer!

Sweat poured but everyone kept on going.

Wonder what August will be like?

First Round:Image1

16 Stations

30 Seconds, Max Reps at Each Station

  1. “Battling Chains”
  2. Swiss Ball Crunches w/Medicine Ball
  3. Keg Bear Hug Carry
  4. Ab Chair w/Medicine BallImage5
  5. Overhead Triceps Band Extensions
  6. Bench Dips
  7. Plate Upright Rows
  8. Bar Overhead Presses
  9. DB Curls
  10. Lying EZ Triceps Extensions
  11. Sit Ups w/Medicine BallImage6
  12. Incline Leg Raises
  13. Ab Chair w/Medicine Ball
  14. Chair Squat Medicine Ball Toss Overhead
  15. Medicine Ball Slams
  16. Push Up on Plates, Low Position

Second Round:

Same 16 exercises as the First Round.Image8

But add 5 Burpees after each station.

Should be enough stuff!

Third Round:

Thought the second round would take us to the end of the workout!Image14

Nope! Still had some time on the clock.

So we did 8 reps of everything.

And: Core/Abs

Crap! Still had some time to kill!

So some medicine ball ab stuff.Image17

13 Medicine Balls, 8-24 pounds.

Seated Leg Raises, Ball Overhead, 10 Reps Each Ball

Seated Twists, Legs Up, 6 Reps Each Ball

Ball To Ceiling Crunches, 5 Reps Each Ball

Video:

Image28Workout for 4-18-2016

T-Shirt:  A Totem Pole??

Music: Queen

Finally getting around to putting workouts online again.

Yep…still worked out…still filmed…just didn’t publish.

But hey…I’m back!

Well…for now!Image1

All body weight stuff today. A bit of vestibular stuff as well.

The heart rate was raised higher than it has been in a while.

Not that the workouts we’ve done were easy.

We just haven’t done something like this in a long time!

First:Image2

Inchworms with 1 push up then 2 up to 4

Long Lunges

Roll Arms Overhead

Short Lunges

Roll Arms At SideImage4

Side Lunges

Roll Arms Under Chest

Rear Lunges

Second:

Push Up Side WalkingImage11

Push Up Side Roll Butt Off Floor

Push Up Side Roll Butt On Floor

Third:

Lunge Hops

Side Lunge HopsImage6

Jump Up, Jump Out

Side Hops

Side Twist Hops

Backwards Hops

Crab Walk ForwardImage18

Fourth:

Jump Up, Jump Out, Burpee

Crab Walk Backward

Backwards Hop, Burpee

Crab Walk SidewaysImage13

Fifth:

Mountain Climber, Push Up, Roll

Mountain Climber, Push Up, Jump, Roll

Last:

Burpee, Sideways HopImage17

Seated Leg Raises, Roll

 

Video:

Image9Workout for 9-28-2015
Music: Grand Funk Railroad
T-Shirt: Spiderman

Exhausting circuit using a plate or a Prowler.
Essentially doing a few exercises and throwing
the plate or Prowler in between.
Makes for some great athletic conditioning!

First: Circuit 1 with Plate or Prowler Push

13 Stations, 10 Reps Each StationImage1

Prowler Push Down and Back
Plate Push

DB Laterals
DB Presses
Double KB Clean
BB PressImage7

Band Squat Press
Feet On Chair Pushups
Inverted Rows on Rings
Plate Upright Rows
Tube Laterals

Inverted Rows
Keg Press
Push Ups on Chair Feet Elevated
Burpee Jump on TireImage3

Second: Circuit 1 with Plate or Prowler Push

13 Stations, 14 Reps Each Station

Down and Back 2 x
Prowler Push
Plate Push

DB LateralsImage14
DB Presses
Double KB Clean
BB Press

Band Squat Press
Feet On Chair Pushups
Inverted Rows on Rings
Plate Upright Rows
Tube Laterals

Inverted RowsImage11
Keg Press
Push Ups on Chair Feet Elevated
Burpee Jump on Tire

Third: Circuit 2 with Plate or Prowler Push

Changed up some of the exercises for Circuit 2.

13 Stations, 10 Reps Each StationImage3

Down and Back:
Prowler Push
Plate Push

KB Swings
BB Curls
DB Curls
DB Triceps Extensions

Tube CurlsImage4
Band Curls
Chair Dips
Push Ups on Rings
Plate Swings

Inverted Rows Underhand Grip
Keg Pushes
Dips on Chair Feet Elevated
Burpee Jump on Tire

Fourth: Circuit 2 with Plate or Prowler PushImage15

13 Stations, 14 Reps Each Station

Down and Back 2x
Prowler Push
Plate Push

KB Swings
BB Curls
DB Curls
DB Triceps Extensions

Tube CurlsImage12
Band Curls
Chair Dips
Push Ups on Rings
Plate Swings

Inverted Rows Underhand Grip
Keg Pushes
Dips on Chair Feet Elevated
Burpee Jump on Tire

Video:

 

Image11Workout for : 4-22-2015
T-Shirt: Bushido
Music: Steppenwolf

After all the body weight stuff it’s time to return to some weights.
Well…that and I ran out of ideas to do more of the Tabata extrapolation stuff.
So we did our little Dumbbell Ladder exercises for 5 reps at each DB followed by a circuit emphasizing arms at 10 reps for each station. This was done pretty much without a break. If you needed some water, you got some…then got back in line.

Why? Well, I like arm work. I’m sure I could come up with more reasons but that one was the first that popped into my head.

First: Squat Ladder DB weights: 15 – 55Image2

Pushdowns
BB Curls
Sit Ups
French Curls
Leg Raises
BB Curls
Big Wheel
Bench DipsImage1

Second: Floor Press Ladder DB weights: 15 – 55

Pushdowns
BB Curls
Sit Ups
French Curls
Leg Raises
BB CurlsImage5
Big Wheel
Bench Dips

Third: Unilateral DB Rows Ladder DB weights: 15 – 55

Pushdowns
BB Curls
Sit Ups
French Curls
Leg RaisesImage4
BB Curls
Big Wheel
Bench Dips

Fourth: Overhead DB Press Ladder DB weights: 15 – 55

Pushdowns
BB Curls
Sit UpsImage7
French Curls
Leg Raises
BB Curls
Big Wheel
Bench Dips

Fifth: Unilateral Stifflegged Deadlifts Ladder DB weights: 15 – 55

PushdownsImage14
BB Curls
Sit Ups
French Curls
Leg Raises
BB Curls
Big Wheel
Bench Dips

Video:

 

Image5Workouts for: 4/13,15,18/2015

Got lazy.
Oh, we still exercised but neglected the blog. Hopefully Floyd is OK…
Did some great and different (of course) types of work outs that some folks will hate…some folks will like…and some won’t care. Suits me!

Image27So the three workouts for this post are all based on a Tabata theme.
Essentially extrapolated from Dr. Izumi Tabata of The National Institute of Fitness and Sports in Tokyo. He developed a protocol to increase both aerobic and anaerobic conditioning. “Tabata” workouts are brief, but extremely intense.

When I say we are doing “Tabatas” Meaning we take an Image36exercise and bust your ass for 20 seconds followed by a 10 second break. The process is repeated 8 times. So a less than 4 minute process.

Oh…it is tough…

And you can do this at home!

 

4/13/2015Image2
T-Shirt: Teamwork
Music: AC/DC

Squats
Bridging On Chair
Toe Hops
Crunches
Seated Leg Raises
Prone Flutter KicksImage12
Prone Arm Flutters
Push Ups
Chair Mountain Climbers
Rear Chair Foot Climbs

4/15/2015
T-Shirt: 21st Brewing
Music: Yngwie Malmsteen

Kick Over Chair Out to InImage19
Kick Over Chair In to Out
Seated Lemon Squeezers
Push Up Position Walks Side to Side
Supine Leg Raises
Bridge Reach Backs
Lunge Hops
Push Up Variety (Regular, Close, Offset Hands, Cobras)
Side Leg RaisesImage23
Prone Cross Flutters
Prone Shoulder Extension

4/20/2015
T-Shirt: Mellow Mushroom
Music: White Stripes

Jump Squats
Double Chair Mountain ClimbersImage31
Chair Push Ups
Chair Flutter Kicks
Chair Lunges (Foot On Chair)
Chair Lunge Jumps
Chair Burpees (Lift Chair Overhead)
Seated Elbows to Knees
Chair Toe Taps
Knees to Opposite Elbow

And that is enough for now!

Video:Image39