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:

60 Different Exercises for a Birthday

Workout for 10-14-2019

T-Shirt: TEAMWORK

Music: Stuff from 1975ish

It’s been awhile since we did a birthday workout.

So someone turns 60 soon so that is the magic number.

60 different exercises in one workout.

Thought this would last longer but we got it done in only 45 minutes.

First: Mega Circuit 20 Stations

Yep 20. But did it twice in a row w/o rest.

So it’s kinda like a 40 station circuit done once.

However you want to look at it.

1. BB Curls
2. EZ Bar Triceps Ext
3. Kettle Bell Swings
4. Flat DB Flyes
5. Incline DB Press
6. Swiss Ball Crunches w/Medicine Ball
7. Rear Tube Laterals
8. Tube Curls
9. Plate Upright Rows
10. Calf Heel Raises
11. Keg Leg Curls
12. Jump Squats w/football
13. Leg Spreaders on Parallettes
14. Push Ups Feet on Chair
15. Back Ext w/plate
16. Incline Sit Ups w/Medicine Ball
17. Incline Leg Raises
18. Inverse Row
19. Preacher Curls
20. DB Triceps Ext

Second: Monster Walks and Rolling

1. Stiff Leg Forward
2. Stiff Leg Backward
3. Stiff Leg Sideways
4. Athletic Position Forward
5. Athletic Position Backward
6. Athletic Position Sideways
7. Jump Up/Jump Out
8. Roll
9. Roll With Push Up
10. Butt Roll

Third: Bunch of Abs, 10 reps each

1. Crunches
2. Sit Ups
3. Leg Raises Lower Portion
4. Leg Raises Mid Portion
5. Leg Raises Upper Portion
6. Leg Raises Full Motion
7. Lemon Squeezers
8. Side Crunches on Side
9. Supine Side Crunches
10. Feet To Ceiling Crunches
11. Elbows to Knees
12. Opposite Elbow to Knee
13. Fingertips to Toes Crunches
14. Supine Hip Ups
15. Seated Leg Sways
16. Seated Leg Raises
17. Side Hip Ups
18. Supine Hand to Opposite Foot
19. Bridges
20. Bridge Reach Backs

Fourth: Chair Stuff, 10 reps each

1. Wide Chair Squat w/lean back
2. Feet Together Chair Squat w/lean back
3. One Leg Squats
4. One Leg Bridges
5. Grab Feet Squat, Lean Back
6. Chest to Chair Push Ups
7. Chair Dips
8. Lift Chair Overhead/Burpee
9. Foot on Chair Lunges

Finally: #60-Grass Drills

Chop Feet, Hit the floor, Jump back up

Video:

JONESERCISE 10 12 2019: Saturday Circuit Training

Workout for 10-12-2019

T-Shirt: Starry Starry Star Wars

Music: Radio

No solid workout plan today.

So we did circuit training and everyone picked the exercises.

We did 4 different circuits.

Completely different.

First: 7 Stations

10 reps, 3 times around

The only rest was walking to the next station.

• BB Curls
• EZ Bar Triceps Ext
• Incline DB Flyes
• Bench Dips
• Chair Squats w/Medicine Ball
• Push Ups on Parallettes
• Incline Sit Ups w/ Medicine Ball

Second: 7 different stations

10 reps, 3 times around

The only rest was walking to the next station.

• Overhead Press
• EZ Bar Curls
• Incline DB Press
• Flat DB Flyes
• Chair Bridges
• Leg Spreaders on Parallettes
• Incline Leg Raises

Third: 8 more different stations

10 reps, 3 times around

The only rest was walking to the next station.

• Stiff Leg Deadlifts
• Upright Rows
• DB Rows
• Incline DB Curls
• Crunches on Swiss Ball w/Medicine Ball
• Standing Body Weight Heel Raises
• Reverse Row
• Wheel

Fourth: And Finally, 7 more different stations

10 reps, 3 times around

The only rest was walking to the next station.

• Bent Over BB Rows
• Kettlebell Swings
• DB Triceps Ext
• Hammer Curls
• Prone on Swiss Ball Upper body lifts
• Push Ups Feet On Chair
• Lunges

Video:

100 Degree Circuit Training

Workout for 6-17-2019

T-Shirt: 42

Music: Johnny and Edgar Winter

Hit the first 100 degree day in the gym.

There will be more!

The fans were blowing but it was still a 3 water bottle day!

Circuit training again!

First: 15 Station Circuit

10 Reps each station

 

BB Curls

EZBar Triceps Extensions

DB Curls

DB Triceps Extensions

Swiss Ball Crunches w/Medicine Ball

Band Triceps Extensions

Weighted Jump Rope

Skateboard Lunge

Jumping Ball Slams

Juggle 2 Balls

Preacher Curls

Roman Bench w/Medicine Balls

Chair Squats Plate Overhead

Lunges on Warped 2×4 w/Kettlebell

Weighted Jump Rope

 

Second: Same Circuit

12 Reps this time around.

 

Third: Same Circuit

10 Reps and we added 10 crunches and 10 leg raises between each station.

Fourth:  Same Circuit

8 Reps and we added 2 push ups with a roll between each station.

 

 

 

Video:

Upper Body Part Circuit

Workout for 4-20-2019

T-Shirt: OLD CHICAGO FOUNDERS CLUB

Music: George Thorogood

Saturdays are not the most crowded times.
So we were going to do just a circuit that emphasized certain body parts.

It wouldn’t have been too tough because we only had three people to begin with. So we had 4 stations.

But more people trickled in.

This meant we had to add other exercises per body part!

For each body part we did 3 cycles of 10 reps. There were no rest periods except for changing to the next body part.

First: Chest Stuff Mostly

DB Flyes

Parallette Bars Push Ups

Band Flyes

DB Presses

Then added Regular Push Ups after the Parallete Push Ups because another person showed up.

Second: Back Stuff Mostly

DB Supported Rows

Bent Laterals

Inverse Rows

BB Rows

Band Shoulder Horizontal Abd

Parallette Bars Leg Spreaders

KB Swings

Third: Shoulder Stuff Mostly

Side Laterals

Alt One Arm KB Swings

Parallette Push Ups

Upright Rows

Overhead Press

Band Front Raises

Tube Side Laterals

Fourth: Arm Stuff

BB Curls

Bench Dips

BB Curls to Face

Triceps Band Ext

Tube Curls

DB Triceps Ext

DB Curls

Parallette Bars Push Ups

 

Video:

Turning 60 Years Old

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:

39. Chair Squat Right/Left, Left/Right
40. Chair kicks, outside to inside
41. Chair kicks, inside to outside
42. Plate Curls
43. Overhead Plate Press
44. Plate Pushes
45. Lunge Hops
46. Standing Triceps Ext
47. One Leg Squats
48. Plate Bicep Isometric
49. 90/90 Chair Crunches
50. Plate Front Raises
51. Hands to feet crunches
52. Plate Twist
53. One Leg Squats/Foot On Chair
54. Feet on Chair Push Up Hand Hops
55. Chair Mtn Climber
56. Chair Wide Squat facing back of chair
57. Windmills
58. Feet on Chair hand walks L to R 123 456
59. Feet to ceiling hip ups
60. Chair Toe Taps
61. Side Lunge foot on chair

Video 1:

Video 2:

What People Do on 60th Birthday

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.

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…

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…

Some stations were easier than others.

It was one hell of a workout!

The Stations:

1. BB Curls
2. EZ Triceps Extension
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 Twists
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…

Halloween Sweatfest!

Workout for 10-31-2016

T-Shirt: SUPERMAN

Music: John Fogerty

So this happened on Halloween this year.

A big variety of stuff going on.

Just a bunch of adults at play.

But not “X” rated.

Do they even have “X” ratings any longer?

FIRST CIRCUIT: 13 Stations, 10 Reps

Incline Bench Alternate Arms

Alternate DB Curls 

One Arm Band Overhead Press

One Arm KB Swing

Alternate Arm Pushdown

Swiss Ball crunches Alternate Arm w/ball overhead

Bridge Reachbacks feet on small keg

Jump Squat to chair push ups

One arm upright rows

Football drill hop over stuff

Alternate skateboard rollouts

Sit Up Reachbacks

Inverted Row, side to side

SECOND CIRCUIT: Same Circuit at 12 Reps Each

So it’s getting a bit more difficult.

Heck a lot more difficult.

Amazing what just a couple of reps will do!

THIRD THING: SHOULDER BURNS

Why is this called “Shoulder Burns”?

Because your shoulders will burn like HELL!

Shoulder Burns. 31 Movements.

30 sec each movement. Max Reps.

1. Military Press
2. Small circles forward
3. Small circles backward
4. Shoulder in ABD, flex/ext elbow
5. Shoulder in ABD, flex/ext elbow, then forward
6. Pinches up
7. Shoulder Abduction Top 1/3
8. Wrist Circles Forward
9. Wrist Circles Backward
10. Pinches down
11. Arm Circles In Front Medial
12. Arm Circles In Front External
13. Pinches front
14. Shoulder Abduction Bottom 1/3
15. Wrist curls up
16. Shoulder Abduction Middle
17. Wrist curls down
18. Shoulder Abduction Full
19. Wrist curls front
20. External/Internal rotation stop sign
21. Bent elbows front
22. Bent elbows overhead
23. Chicken Wing
24. Straight arm front palms down Swinging sideways
25. Straight arm front palms up Swinging sideways
26. Straight arm front palms down, up and down, top 3rd
27. Straight arm front palms up, up and down, top 3rd
28. Push aways
29. Shoulder “Ys” top
30. Shoulder “Ts” top
31. Clap overhead

Followed by 25 Ground up push ups. Which doesn’t feel so good after all the shoulder stuff!

FOURTH THING: Cobra Push Ups and Burpees!

Why? Because we had time!

10 cobra pushups – 1 Burpee

9 cobra pushups – 2 Burpees

8 cobra pushups – 3 Burpees

7 cobra pushups – 4 Burpees

6 cobra pushups – 5 Burpees

5 cobra pushups – 6 Burpees

4 cobra pushups – 7 Burpees

3 cobra pushups – 8 Burpees

2 cobra pushups – 9 Burpees

1 cobra pushup – 10 Burpees

FIFTH THING: Medicine Ball Ab/Core Stuff

Why again? Because there were still some minutes on the clock!!

10 Medicine Balls, 6-24 LBS

Seated Leg Raises, 10 reps each ball

Ball to Knees Crunches, 5 reps each ball

Sit Up, Twists, 3 reps each ball

Video:

 

A Return to Circuit Training!!

Workout for 4-25-2016

T-Shirt: Physical Therapist: Precision Guess Work

Music: Prince

After a couple of day of only body weight training its back to using some weights.

This was a fairly big circuit, 21 total stations.

Some were the same but using different weights.

Still…21 places to visit, 4 times.

Round One:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

• Barbell Curls
• EZ Triceps Extensions
• Kettle Bell Swings
• Kettle Bell Swings
• Kettle Bell Swings
• Crunches on Swiss Ball
• Triceps Push Downs
• Dumbbell Ladder 9 Descending Sets Squats
• Flat Leg Raises
• Sit Ups W/Medicine Ball
• Incline Leg Raises
• Roman Chair w/Medicine Ball
• Ab Chair w/Medicine Ball

Round Two:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

• Barbell Curls
• EZ Triceps Extensions
• Kettle Bell Swings
• Kettle Bell Swings
• Kettle Bell Swings
• Crunches on Swiss Ball
• Triceps Push Downs
• Dumbbell Ladder 9 Descending Sets Squat/Overhead Press
• Flat Leg Raises
• Sit Ups W/Medicine Ball
• Incline Leg Raises
• Roman Chair w/Medicine Ball
• Ab Chair w/Medicine Ball

Round Three:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

• Barbell Curls
• EZ Triceps Extensions
• Kettle Bell Swings
• Kettle Bell Swings
• Kettle Bell Swings
• Crunches on Swiss Ball
• Triceps Push Downs
• Dumbbell Ladder 9 Descending Sets Stiff Leg Deads
• Flat Leg Raises
• Sit Ups W/Medicine Ball
  
• Incline Leg Raises
• Roman Chair w/Medicine Ball
• Ab Chair w/Medicine Ball

Round Four:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

• Barbell Curls
• EZ Triceps Extensions
• Kettle Bell Swings
• Kettle Bell Swings
• Kettle Bell Swings
• Crunches on Swiss Ball
• Triceps Push Downs
• Dumbbell Ladder 9 Descending Sets 1 Arm DB Press
• Flat Leg Raises
• Sit Ups W/Medicine Ball
• Incline Leg Raises
• Roman Chair w/Medicine Ball
• Ab Chair w/Medicine Ball

 

Video:

Saturday JONESERCISING!

Workout for 4-23-2016

T-Shirt: Adams Dentistry

Music: Queen

Just a cool Saturday morning workout.

Some ABS.

Some Kettle Bell Swings. 

Some Sweat…

First: Core/Abs

Medicine Ball Core/Abs Exercises. Balls from 8 – 20 pounds

• Ball to Ceiling Crunches 10 Each Ball
• Ball Overhead, Leg Raises 10 Each Ball
• Ball to Knees Crunches 10 Each Ball
• Ball Overhead, Seated Leg Raises 10 Each Ball
• Windmills 10 Each Ball
• Seated Twists Feet Up 6 Reps Each Ball
• Sit Ups, Leg “V” Ball Between Legs 5 Reps Each Ball

 

Second: Kettle Bell Core/Abs

• Kettle Bell Swings 10 Before Each Ball
• Ball to Ceiling Crunches 10 Each Ball

 

• Kettle Bell Swings 10 Before Each Ball
• Ball Overhead, Seated Leg Raises 10 Each Ball

• Kettle Bell Swings 10 Before Each Ball
• “Thread The Needle”
• Ball to Ceiling Crunches 10 Each Ball

 

Third: Just a “walk through”

 

Going over some movements…

 

Video: