1000: CHAIR SQUATS, PUSH UPS, BURPEES, CRUNCHES. LEG RAISES

Workout for 7-5-2020
T-Shirt: JONESERCISE

This was my 63rd birthday. The “celebration” started with a body weight workout…but not just any body weight workout. It was a “test”…physically…and mentally.

 

The workout consisted of Chair Squats, Burpees, Push Ups, Crunches, and Leg Raises. 1000 reps for each exercise.

Yep…1000 reps each.

How? Well I did 10 reps of each exercise as a set…and did it 100 times.

I invited some folks to join me but no one did. I don’t blame them. Heck it was a Sunday morning, a holiday weekend…and really…who wants to do 1000 reps of anything?

My wife did come for part of it…she did 500 reps of the five exercises!

It was 88 degrees at 10:20 am when I started and 97 degrees at 1:10 pm when I finished.

I did something like this before but only the squats, burpees, and push ups. Then I said I would never do that kind of crap again.

Now?

Maybe!

Video:

24TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 6-27-2020

Another Saturday social distancing workout!
No equipment necessary…well…you will need a chair!

This was done non-stop. Took under 25 minutes.

First Thing: Ab Circuit 1

9 exercises

• Leg Raises 20
• Lemon Squeezers 20
• Leg Circles 20
• Leg Raises 40
• Lemon Squeezers 40
• Leg Circles 40
• Leg Raises 60
• Lemon Squeezers 60
• Leg Circles 60

Second Thing: Body Weight Circuit 2

10 more exercises

• Long Lunges 10 each side
• Toe Taps 20
• Short Lunges 10 each side
• Toe Hops 20
• Push Ups, Feet on Chair 20
• Toe Taps 20
• Chair Lunges 10 each side
• Toe Hops 20
• Side Lunges 10 each side
• Toe Taps 20

Third Thing: Body Weight Circuit 3

8 more things

• Wide Squat, Lean Back 15
• Wide Squat, Lean Back, Touch Toes 15
• Toe Taps 20
• Toe Hops 20
• Feet Together Squats, Lean Back 15
• Feet Together Squats, Lean Back, Touch Toes 15
• Toe Taps 20
• Toe Hops 20

Fourth Thing: Body Weight Circuit 4

and now…9 more!

• Toe Taps 20
• Toe Hops 20
• Leg Raises 20
• Toe Taps 40
• Toe Hops 40
• Leg Raises 40
• Toe Taps 60
• Toe Hops 60
• Leg Raises 60

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:

EIGHTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-21-2020

T-Shirt: Sin City Raiders

Music: NONE TODAY

So we are still doing some “social distancing” workouts! These workouts are essentially non-stop. This was just under 30 minutes. Zoom allows 40 minutes max if having more than 2 logging on. I’m actually glad…because I’d probably do an hour if I could!

First Thing: Body Weight Circuit 1 (done twice)

• Chair Lunges 10 each side
• Hands Close Push Ups 10
• Leg Raises 20
• Wide Squats, Foot on Chair each rep 10 each side
• Bridges, Feet on Chair 20
• Moving Jumping Jacks 20
• Heel-Toe/Toe-Heel Walk 10 forward/10 backward

Second Thing: Body Weight Circuit 2 (done twice)

• Short Lunge, Knee to Heel 10 each side
• Diamond Push Ups 10
• Lemon Squeezers 20
• Stripper Squats 20
• Straight Leg, Feet on Chair, Bridge Variation 20
• Moving Jumping Jacks 20
• Heel-Toe/Toe-Heel Walk 10 forward/10 backward

Third Thing: Body Weight Circuit 3 (done twice)

• Collapsing Long Lunge 10 each side
• Close Hand Push Ups/Feet on Chair 10
• Leg Raises/Lemon Squeezers Combo 20
• Butt Up Squats 20
• 1 Leg Bridges 10 each side
• Moving Jumping Jacks 20
• Heel-Toe/Toe-Heel Walk 10 forward/10 backward

Fourth Thing: Body Weight Circuit 4 (done twice)

• Lunge Hops 10 each side
• Chair Dips 10
• Leg Raise Curve 20
• Jump Squats, Slap Thighs 20
• 1 Leg Straight Leg Butt Lifts 10 each side
• Moving Jumping Jacks 20
• Heel-Toe/Toe-Heel Walk 10 forward/10 backward

Video:

SIXTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-14-2020

T-Shirt: KEEP ON TRUCKIN

Music: NONE TODAY

Did another “social distancing” workout because of COVID 19!

This workout was non-stop and took under 30 minutes.

Every workout we do is different. Sometimes a lot different, sometimes “similar but different”.

First Thing: Body Weight Circuit 1

• Jump Squats 20 reps
• Walkout Push Ups/Lean Back 10 reps
• Long Lunge 10 reps each side
• Leg Raises 20 reps
• 1 Leg Squat 5 each side
• Jumping Jacks 20 reps
• 1 Leg Stand 5 count each side

Second Thing: “Tabata” Style Chair Squats

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

This will burn your behind!

Third Thing: Body Weight Circuit 2

• Jump Squat/Spin 20 reps
• Walkout Push Up/Rotate/Hand to Ceiling 5 each side
• Long Deep Lunge 2-3” off floor 10 each side
• Lemon Squeezers 20 reps
• 1 Leg Squats 10 each side
• Jumping Jacks 20 reps
• 1 Leg Stand 10 count each side

Fourth Thing: “Tabata” Style Push Ups

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

If you can’t complete a regular push up then do them on the knees…

Fifth Thing: Body Weight Circuit 3

• Jump Squat-High Knee 5 each side
  
• Reverse Walkout Push Up 10 reps
• Short Lunge, Knee to Heel 5 each side
• Legs Sways 20 reps
• 1 Leg Squat Jump 5 each side
• Jumping Jacks 20 reps
• 1 Leg Stand 15 count each side

Video:

FOURTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-7-2020

T-Shirt:

I (HUMAN) HEART SCIENCE

Music: NONE TODAY

Another “social distancing” workout because of COVID 19! Talk about distance! Had a couple of folks a few hours away and another a few states away. All getting together to burn some calories!

This workout was non-stop and took just under 30 minutes.

Each circuit was done twice in a row. Every move in each circuit was different except the toe hops and the “balance” grapevine/carioca walking.

First: Body Weight Circuit 1

• Wide Chair Squat, High Knees 10 reps each side
• Push Ups, Tap Hand to Hand 10 reps
• Rear Lunges 10 reps each side
• Seated Leg Scissors 20 reps
• Chair Mountain Climbers 10 reps each side
• “Grapevine” Walk 20 steps
• Toe Hops 20 reps

Second: Body Weight Circuit 2

• Natural Stance Chair Squat, High Knees 10 reps each side
• Push Ups, Tap Opposite Shoulder 10 reps
• Rear Lunge, Kick Forward 10 reps each side
• Seated Knee to Opposite Elbow 20 reps
• Chair Mtn Climbers 1-2 Jump, 3-4 jump… 20 reps
• “Grapevine” Walk 20 steps
• Toe Hops 20 reps

Third: Body Weight Circuit 3

• Feet Together Squats, High Knees 10 reps each side
• Push Ups, Slap Side of Thigh 10 reps
• Forward to Rear Lunge to Kick 10 reps each side
• Leg Raise/Lemon Squeezer Alternating 20 reps
• Chair Mtn Climbers 1-2 jump-spin, 3-4 jump-spin…20 reps
• “Grapevine” Walk 20 steps
• Toe Hops 20 reps

Video:

Body Weight Circuits

Workout for 2-3-2020

T-Shirt: 1957 ALL ORIGINAL PARTS

Music: OLD STUFF

Just some body weight stuff that you can do anywhere.
At home, in the office, at a park.
Just gotta keep moving!

First: Body Weight Circuit 1

Prisoner Squats Knee to Elbow 10 reps

• Push Ups Feet on Chair 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

We did the above for 10 rounds!

Second: Body Weight Circuit 2

• High Knees 10 reps
• Ground Up Push Ups 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

We did another 10 rounds!

Third: Body Weight Circuit 3

• Lunge 10 reps
• Push Up and Roll 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

Only 5 rounds on this one.

Fourth: Exercise Dice

Throw the dice to the floor and do what they say!!

• Crunches 30 seconds
• Crunches 30 reps
• Jumping Jacks 30 seconds
• Squats 30 seconds
• Crunches 20 reps
• Walking Lunges 30 seconds
• Crunches 30 seconds
• Squats 20 reps
• Push Ups 10 reps
• Squats 30 seconds

Fifth: Grass Drills w/Jump

“Chop” the feet in place.
Someone yells: DOWN!
Everyone jumps to the floor and jumps up.
Everyone gets a chance to stall or immediately yell: DOWN!

Video:

2019 TO 2020 WORKOUT

Workout for 1-2-2020

T-Shirt: YOU DID NOT WAKE UP TODAY TO BE MEDIOCRE

Music: OLD STUFF

The FIRST workout of the year.

This workout was themed “leaving 2019 and entering 2020”.

Took about 50 minutes. I thought it would take longer!

First Thing: 20 Stations, 19 Reps Per Station (2019)

The first circuit had 20 stations and we did 19 reps per station. Get it? 2019?

• BB Curls
• Triceps Ext w/EZ bar
• Kettle Bell Swings
• DB Flat Flyes
• Incline DB Presses
• Crunches on Swiss Ball w/Med Ball
• Standing Rear Tube Laterals
• Plate Upright Rows
• Heel Raises
• Toe Hops
• Squats w/Med Ball Overhead
• Keg Leg Curls
• Chair Dips
• Preacher Curls
• Tube Side Laterals
• Incline Leg Raises
• Roman Chair w/Med Ball
• Incline Sit Ups w/Med Ball
• Inverted Row
• Chair Bridges

Second Thing: 20 Stations, 20 Reps Per Station (2020)

The second circuit had that same 20 stations but we did 20 reps per station. Yep: 2020.

Last Thing: ABS

And the last thing was 20 ab exercises, 20 reps each…2020.

• Crunches Hands Slide Up to Knees
• Leg Raises Bottom
• Elbow to Opposite Knee
• Leg Raises Top
• Supine Side Crunches
• Leg Raises Middle
• Side Hip Ups
• Leg Raises Full
• Feet to Ceiling, Hands to Feet
• Windmills
• Sit Ups
• Side Leg Raises
• Seated Leg Raises
• Crunches Leg Straight
• Lemon Squeezers
• Legs Raised 45* Crunches
• Side Upper/Lower Raises
• Seated Leg Sways
• Spread Legs, Feet to Ceiling, Opposite Hand to Foot
• Plank 20 seconds

Video:

Whole Body Workout!!!

Workout for 12-30-2019

T-Shirt:YETI TO PARTY

Music: GRAND FUNK (RED ALBUM)

The last workout of the year.

Did the whole body in a variety of ways.

Took about 50 minutes of pretty much non-stop movement.

Worth doing again but of course will have to be a bit different because we don’t ever do a workout the same again.

Similar but never the same!

First: Chair Squats w/Med Ball

Essentially squatting and twisting with different sized medicine balls (10-20 LBs) and five different foot placements, 10 reps each.

Foot placements: Wide, In one foot with, outside of chair leg, inside of chair leg, and feet together.

Second: Chair Squats w/Med Ball and…

And now we’re squatting with the ball overhead. Still the same 5 different foot placements.

Plus 10 kettlebell swings and 10 toe hops between each set of squats.

Third: Chair Squats w/Med Ball and…

Squatting with the ball held in front…and the same 5 different foot placements.

Still did the kettlebell swings but did chair bridging instead of the toe hops.

Fourth: Chest and Abs Circuit

10 reps each station, 2 cycles, No rest

Incline DB Press

Flat DB Flyes

Incline leg Raises

Push Ups w/Parallettes

Incline Sit Ups w/Medcine Balls

Band Flyes

Seated Leg Raises w/Med Ball Overhead

Fifth: Back and Abs Circuit

10 reps each station, 2 cycles, No rest

DB Rows

Rear DB Laterals

Incline Leg Raises

Inverse Rows

Incline Sit Ups w/Medicine Ball

Standing Band Pulls

Seated Leg Raises Ball Overhead

Sixth: Shoulders, Biceps, Triceps Circuit

10 reps each station, 2 cycles, No rest

BB Curls

Plate Upright Rows

Overhead Press

Side DB Laterals

DB Triceps Extensions

DB Curls

EZ Bar Triceps Extensions

Video:

Body Weight Conditioning 2019!

Workout for 9-9-2019

T-Shirt: I HOPE I DON’T BLACK OUT BECAUSE THIS IS AWESOME

Music: Various old shit

Mostly body weight conditioning stuff today.

90 degree heat with a heat index of 102.

Yep…gutted through this one!

First:

Five Different Push Ups and some “conditioning” stuff in between

• Regular Push Ups 10r
• Butt Kicks
• Roll
• Clapping Push Ups 10r
• High Knees
• Roll
• Hopping Push Ups 10r
• Walking Hip Flex/Knee Ext
• Roll
• Push Ups, Hand to Opposite Foot 10r
• High Knee/Reverse Lunge
• Roll
• Push Ups w/Mountain Climber 10r
• Grapevine
• Roll

Second:

Five More Different Push Ups and some “conditioning” stuff in between

• Twist, Hand to Ceiling Push Ups 10r
• Jump Up/Jump Out
• Butt Roll
• Bottom Burpee Push Ups10r
• Toe Hops
• Butt Roll
• Twist, Hip Up, Push Ups 10r
• Kick, Out/In
• Butt Roll
• Elbow to Knee Push Ups 10r
• Kick, In/Out
• Butt Roll
• Push Ups, Hop In/Out 10r
• Kick Up
• Butt Roll

Third:

More Bodyweight Stuff

• Kneel, Hop to Squat 10r
• Roll to Push Up
• Squat, Kneel, Stand 10r
• Roll to Push Up
• Roll Back, Forward, Stand 10r
• Roll to Push Up
• Hands on Floor, Squat 10r
• Roll to Push Up
• “Stripper” Squat 10r
• Roll to Push Up

Fourth:

Even More Bodyweight Stuff

• Squat, Rear Lunge, Front Kick 10r
• Butt Roll, Jump
• Floor to Ankle Short Lunge 10r
• Butt Roll, Jump
• Side Lunge 10r
• Butt Roll, Jump
• Jump Squat Twist 180 10r
• Butt Roll, Jump
• Shin Box, Stand 10r
• Butt Roll, Jump

Fifth: Medicine Ball Core/Abs

10 Balls, 6-20 lbs

10 Reps with every ball on every movement

• Seated Leg Raises Ball Overhead
• Ball Over Face Crunches
• Seated Twists, Legs Elevated
• Ball in One Hand Crunches
• Lemon Squeezers
• Ball to Feet Crunches
• Ball in One Hand, Seated Leg Raises

Video: