Archive for the ‘hitt’ Category

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

Image3Workout for 4/30/2014

Music: 1970s CD per Randy again.

T-shirt: AC/DC.

Circuit Training again today. But with an extreme twist. We did the “Tabata” style at each station.

Unfamiliar with Tabatas? Izumi Tabata is a researcher in Image1Japan. Dr. Izumi Tabata (of The National Institute of Fitness and Sports in Tokyo) developed a protocol to increase both aerobic and anaerobic conditioning. “Tabata” workouts are brief, but extremely intense.

When I say we are doing “Tabatas” I am extrapolating from the research of Dr. Tabata. Meaning we take an exercise and bust your rear for 20 seconds followed by a 10 second break. The process is repeated 8 times. A less than 4 minute process.Image6

We’ve done some whole “Tabata” workouts before…but only bodyweight exercises. And never for just one body part. Today meaning thighs. Course some lower back, ab/core, upper back and shoulders also kicked in a bit, depending upon which exercise station you happened to be on.

I’m sure there are/will be some internet guru/troll types that won’t like this workout. Well…life is simple…and they don’t have to do it.
First and Only: Thigh CircuitImage11

10 Stations
1 Full Circuit
Max Reps for 20 Sec
Break for 10 Sec
Repeat 8 times at each station

Chair Squats
Chair Jump Squats
Bridging Feet on BenchImage12
Slideboard Leg Curls
Keg Leg Curls
Wall Sit
Squats Ball Overhead
Small Keg Leg Curls
Squats Ball Out Front
Sissy Squats

This was devastating.
We’ll do it again…
Or something like it!

Video: