Archive for the ‘Kettle Bells’ Category

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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.image5

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…image8

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…image17

Some stations were easier than others.

It was one hell of a workout!

The Stations:

  1. BB Curls
  2. EZ Triceps Extensionimage16
  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 Twistsimage9
  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…

image13Workout 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.image1

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 image3

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 kegimage4

Jump Squat to chair push ups

One arm upright rows

Football drill hop over stuff

Alternate skateboard rollouts

Sit Up Reachbacksimage9

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!image7

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.image14

  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 1/3image15
  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 1/3image16
  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 frontimage18
  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 awaysimage19
  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!image20

10 cobra pushups – 1 Burpee

9 cobra pushups – 2 Burpees

8 cobra pushups – 3 Burpees

7 cobra pushups – 4 Burpees

6 cobra pushups – 5 Burpeesimage21

5 cobra pushups – 6 Burpees

4 cobra pushups – 7 Burpees

3 cobra pushups – 8 Burpees

2 cobra pushups – 9 Burpees

1 cobra pushup – 10 Burpeesimage22

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 ballimage23

Sit Up, Twists, 3 reps each ball

Video:

 

Image19Workout 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.Image21

Still…21 places to visit, 4 times.

Round One:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

  • Barbell CurlsImage23
  • EZ Triceps Extensions
  • Kettle Bell Swings
  • Kettle Bell Swings
  • Kettle Bell Swings
  • Crunches on Swiss Ball
  • Triceps Push Downs
  • Dumbbell Ladder 9 Descending Sets SquatsImage20
  • 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 StationImage25

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 BallImage32
  • 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 BallImage29

Round Three:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

  • Barbell Curls
  • EZ Triceps Extensions
  • Kettle Bell SwingsImage34
  • 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
    Image26
  • 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 CurlsImage28
  • 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 PressImage27
  • Flat Leg Raises
  • Sit Ups W/Medicine Ball
  • Incline Leg Raises
  • Roman Chair w/Medicine Ball
  • Ab Chair w/Medicine Ball

 

Video:

Image12Workout for 4-23-2016

T-Shirt: Adams Dentistry

Music: Queen

Just a cool Saturday morning workout.

Some ABS.

Some Kettle Bell Swings. Image1

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 BallImage2
  • 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/AbsImage8

  • 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

Image10

  • 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:

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:

 

Image9Workout for 7-8-2015
T-Shirt: Jarvis Is My Co-Pilot
Music: Just a variety of stuff

So we did this 3 days after I turned 58.
Obviously there was a “58” theme that day!
Wasn’t too hard…
But then again…It wasn’t easy either!!

The “58” Workout:Image1

Kettle Bell Swings 58
Squats 58

Kettle Bell Swings 58
Crunches 58

Kettle Bell Swings 58
Leg Raises 58Image3

Kettle Bell Swings 58
Push Ups 58

Kettle Bell Swings 58
Seated Leg Raises 58

Kettle Bell Swings 58
Plank 58 SecondsImage12

Kettle Bell Swings 58
Elbows to Knees 58

Kettle Bell Swings 58
Bridge Reachbacks 58 both sides

Video:

Image11Workout for 1-7-2015
Music: Johnny Winter, Edgar Winter, and some other stuff
T-Shirt: HULKAMANIA!

Back to some body weight stuff today.
Decided to take a trip around the perimeter of the gym for half the workout.
The other half was devoted to getting off the floor.
Yep, getting off the floor.
It’s a valuable thing to be able to do!
Around The Gym in Many WaysImage3

First: Agility Ladders

I was going to start with some ab stuff to get going but the ladders can break the chill quicker. So there you go.

Second: Inchworms

With only one push up.
But all the way around the gym.Image4
Just another novel way of doing something we’ve done before.

Third: Long Lunges

For these you’re supposed to stretch out the lunge as far as you can.

All the way around the gym.Image6
Forward…
Then backwards…

Fourth: Short Lunges

For these you put your knee to the lunging heel.

All the way around the gym.
Forward…
Then backwards…Image9

Fifth: Push Ups

Rotating Push Ups Around The Gym – One Way

Rotating Push Ups Around The Gym – The Other Way

Sixth: Burpees

Around the Gym ForwardImage16
Around the Gym Backward
Around the Gym Sideways

Seventh: Get Up Off The Floor Variations

Get Up Sit Ups 10
Get Off Floor w/o hands 10
Turkish Get Ups w/o weight 10
Prone Get Up, No hands on knees 10Image24
Prone Get Up, Hands Behind Back 5
Kneeling Pop Up to Squat Position 10
Turkish Get Ups with weight 10

Eighth: Optional Stretching

Pretty much what it says.
Just trying to keep some flexibility.

Video: