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Bill’s Birthday Workout 62 Different Exercises

Posted: July 12, 2019 in Arms, Body Weight, Circuit Training, Core, Core Abs, Exercise, fitness, High Intensity, hitt, lose fat
Tags: Abs, Arms, band, biceps, Body Weight, Burpees, Circuit Training, Complex, conditioning, Core, dumbbells, Exercise, Fitness, high intensity conditioning, Push ups

Workout for 7-8-2019

T-Shirt: BEER PERIODIC CHART

Music: GRAND FUNK RAILROAD

Today was what I call “my birthday workout”.

The last couple of years it was so hard it took 2 days to complete.

I was thinking this could be done in one day and it was.

62 Different exercises spread into 7 rounds.

Hell it wasn’t too bad…

First Round:

BB Curls

EZ Bar Triceps Extensions

Flat DB Flyes

Incline DB Press

Swiss Ball Crunches w/Medicine Ball

Tube Side Laterals

Plate Upright Rows

Pushups Feet on Chair

Preacher Curls

Inverted Row Overhand Grip

Second Round:

Overhead Presses

EZ Bar Curls

Bent DB Laterals

Supported DB Rows

Pushups Feet on Swiss Ball

Tube Curls

Plate Pushes

Chair Squats Medicine Ball in Front

Reverse Preacher Curls

Inverted Row Underhand Grip

Third Round:

Squat BB Curls

EZ Bar Reverse Curls

Bench Dips

Incline DB Flyes

Pushups Hands on Swiss Ball

Tube Upright Rows

Plate Twists

Chair Squats Medicine Ball Overhead

DB Preacher Curls

Inverted Rows Deadlift Grip

Fourth Round:

BB Reverse Curls

Nose Breakers

DB Curls

KB Swings

Chest Crusher

Pushdowns

Plate Pullthroughs

Parallette Pushups Feet on Chair

Jump Rope

Roman Chair w/Medicine Ball

Fifth Round:

Standing BB Wrist Curls

Close Grip Bench

Hammer Curls

KB Sit Ups

Chest Crusher Curls

Band Triceps Extensions

Plate Press

Parallette Lemon Squeezers

Incline Situps w/Medicine Ball

Back Extensions w/Medicine Ball

Sixth Round:

BB Stifflegged Deadlifts

DB Rows

DB Triceps Extensions

KB Clean Press

Chest Crusher Between Knees

Straight Arm PushDowns

Bent Over Twists

Leg Spreaders on Parallettes

Incline Leg Raises

Medicine Ball Slams

Seventh Round:

Finally only 2 left!

Burpees 10 reps

Grass Drills 10 reps

Video:

Throwing Dice Workout

Posted: May 7, 2019 in Body Weight, Core, Core Abs, Exercise, fitness, High Intensity, hitt, lose fat, Movement, Push ups
Tags: Abs, Body Weight, conditioning, Core, Exercise, fat loss, Fitness, high intensity conditioning, jumping, lose fat fast, Push ups, squats, thighs

Workout for 5-6-2019

T-Shirt: ALTON (BROWN SHIRT)

Music: RADIO THEN GRAND FUNK RAILROAD

A return to body weight today.

We did “one movement” and followed that with throwing the dice.

These dice in particular have exercises and rep/time schemes.

Sometimes things were easy, say 10 reps of crunches.

Sometimes things were a lot harder, say 90 seconds of maximum reps for walking lunges.

So we really had no idea what was coming.

And yes…harder than it looks written down

First Thing:

Inchworms 1 Push Up, Down and Back

Roll Dice:

Squats 30 reps
Push Ups Max for 30 sec
Walking Lunges Max for 30 sec
Crunches 30 reps
Crunches 10 reps
Push Ups 10 reps
Walking Lunges Max for 30 sec

Inchworms 2 Push Ups, Down and Back

Roll Dice:

Walking Lunges 30 reps
Jumping Jacks 10 reps
Walking Lunges 10 reps
Squats Max reps for 60 sec
Push Ups 20 reps
Push Ups Max for 30 sec
Jumping Jacks 10 reps
Jumping Jacks 30 reps

Second Thing:

Long Lunges, Down and Back

Roll Dice:

Mountain Climbers 30 reps
Squats Max for 60 sec
Walking Lunges Mas for 90 sec
Push Ups 10 reps
Crunches 20 reps
Walking Lunges Max for 30 sec
Squats 20 reps
Push Ups 30 reps

Side Lunges, Down and Back

Roll Dice:

Crunches Max for 30 sec
Side Hip Ups Max for 60 sec
Jumping Jacks Max for 30 sec
Wide Squats 20 reps
High Kicks 5 reps each leg
Squats Max for 60 sec
Walking Lunges Max for 60 sec
Push Ups 10 reps

Third Thing:

Push Up/Jump Up/Jump Out, Down and Back

Roll Dice:

Walking Lunges 30 reps
Jumping Jacks Max for 60 sec
Crunches 10 reps
Crunches 10 reps
Push Ups Max for 30 sec
Jumping Jacks 30 reps
Push Ups Max for 60 sec
Walking Lunges Max for 60 sec

Push Up/Roll, Down and Back

Roll Dice:

Push Ups Max for 60 sec
Jumping Jacks Max for 60 sec
Jumping Jacks Max for 60 sec
Crunches 20 reps
Squats Max for 30 sec
Squats Max for 90 sec
Walking Lunges Max for 90 sec
Crunches Max for 30 sec

Video:

JONESERCISE 3 25 19: Mega Circuit and Body Weight Workout

Posted: March 26, 2019 in Arms, Body Weight, Circuit Training, Core, Core Abs, Exercise, fitness, Glutes, High Intensity, hitt, Medicine Balls, Movement, Push ups
Tags: Abs, Arms, biceps, Body Weight, Circuit Training, conditioning, Core, dumbbell ladder, dumbbells, Exercise, Fitness, high intensity conditioning, inchworms, Intensity, Lunges, Medicine Balls, Push ups, thighs

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:

Circuit Training @100 Reps Each Station!

Posted: March 19, 2019 in Arms, Body Weight, Circuit Training, Exercise, fitness, High Intensity, hitt
Tags: Arms, Body Weight, Circuit Training, conditioning, Exercise, Fitness, high intensity conditioning, Shoulders, thighs

Workout for 3-18-2019

T-Shirt: Ask Your Doctor….

Music: Old Stuff

We’ve done a lot of circuit training in the past…but not like this!

I set up only 11 stations. Usually we would go through it once at 10 reps then again at maybe 12-15 reps or even do some abs in between each station.

Not this time.

No!

This time we went through the circuit only once.

However…we did 100 reps at each station before moving on to the other!

Sure we couldn’t use as much weight for the whole thing but who cares!?

And no one did 100 reps without a bit of a pause during the set.

This was challenging and well hard enough to do it again!

The stations:

Chair Squats

Leg Curls w/beer keg

BB Curls

EZ Triceps Extension

Incline DB Press

Band Triceps Push

Tube Curls

Plate Upright Rows

DB Side Laterals

DB Curls

Bench Dips

Video:

“Tabata” Style Workout

Posted: December 18, 2018 in Body Weight, Core, Core Abs, Exercise, High Intensity, hitt
Tags: Body Weight, Exercise, Fitness, high intensity conditioning, Intensity, Push ups, Tabatas, thighs

Workout for 7-30-2018

T-Shirt: Make Improvements Not Excuses

Music: Foo Fighters (I think)

Unfamiliar with Tabatas?

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 ass for 20 seconds followed by a 10 second break. The process is repeated 8 times. A less than 4 minute process.

8 Exercises as described above:

Chair Squats
Push Ups
Leg Raises
Chair Bridges
Toe Hops
Lemon Squeezers
Crunches
Chair Burpees

And Then:

Stretching with a beverage of choice: Water or Beer

Video:

Bill’s Birthday Workout 2018

Posted: July 19, 2018 in Body Weight, Core, Exercise, fitness, High Intensity, hitt, Movement, Push ups
Tags: Body Weight, Burpees, conditioning, Core, Exercise, fat loss, Fitness, high intensity conditioning, Push ups, squats, stretching

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 5^th. 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:

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

“Cool down”??

Stretching with beverage of choice: Water or Beer

Day Two Instructions:

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

“Cool down”…Again!!??

Some more stretching with beverage of choice: Water or Beer

Video 1:

JONESERCISE 7 9 2018: Snowball Fight in July???

Posted: July 18, 2018 in Body Weight, Core, Exercise, fitness, hitt, Movement, Push ups
Tags: agility ladder, Body Weight, Burpees, conditioning, Exercise, fat loss, Fitness, high intensity conditioning, Push ups, squats, stretching

Workout for 7-9-2018

T-Shirt: BEER HUNTER

Music: Old Stuff
It’s been hot! Duh? It’s July and we’re in Georgia!
I tell people we have air in the winter and heat in the summer. Pretty much true.

The later part of the workout we had an “indoor snow ball fight”. Yep, part of the workout. May sound easy but it isn’t. It’s tough…but it’s kinda fun.

First: Warm Up???

We usually use agility ladders during the winter for a warm up. Then gradually strip away the clothes. I decided to use them today just for the hell of it.

Agility Ladder and Burpees. Each drill done down and back with 3 burpees in between each. 9 Different foot drills, down and back. Total of 6 burpees each drill. Simple math, 54 burpees.

Second: Chair Squats

Lean back when standing and lean back when seated.

20 Wide
20 Not so Wide
20 Feet just outside of chair legs
20 Feet just inside of chair legs
20 Feet together
10 Left foot in front of Right
10 Right foot in front of Left
10 Left foot back Lunge Squat
10 Right foot back Lunge Squat

Third: Chair Squats and Poles

Squat, twist, lean back when seated

20 Wide
20 Not so Wide
20 Feet just outside of chair legs
20 Feet just inside of chair legs
20 Feet together

Fourth: Chairs, Poles, Modified Burpees

Squat, twist, lean back when seated

3 Modified or Chair burpees after each set of squats.

10 Wide
10 Not so Wide
10 Feet just outside of chair legs
10 Feet just inside of chair legs
10 Feet together

Fifth: Indoor “Snowball Fight”

A pile of white socks for the snowballs.

On “GO” everyone runs and gets one “ball”. You are only allowed one ball in your hand at a time.

You try and hit other people. You have to jump up to throw the “ball”. If they get hit they get hit they must do 5 push ups before they can get back in the game.

The first round was for 4 minutes. Doesn’t sound like much but it was tiring!

The second round lasted 3 minutes but instead of push up we did 2 burpees with push ups if you got hit.

Sixth: “Cool down”??

Stretching with beverage of choice: Water or Beer.

And it did “cool off” by the end of the hour!

Video:

Turning 60 Years Old

Posted: July 30, 2017 in Arms, Body Weight, Core, Core Abs, Exercise, fitness, High Intensity, hitt, Kettle Bells, lose fat, Movement, Push ups, T Shirts
Tags: Abs, Arms, Body Weight, cardio, Complex, conditioning, Core, Exercise, fat loss, Fitness, high intensity conditioning, Intensity, kettlebells, lose fat fast, Lunges, Push ups, thighs

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.