Saturday Circuit

Workout for 1-4-2020

T-Shirt: MASTIFFS

Music: OLD STUFF

The SECOND workout of the year.

Essentially single body part circuits.

This took a little less than 50 minutes.

First Thing: Chest and Abs Circuit

Three times around. No rest. 10 Reps Each.

• Incline DB Press
• Flat DB Flyes
• Parallette Push Ups
• Incline Sit Ups w/Medicine Ball
• Crusher
• Band Flyes

Second Thing: Back and Abs Circuit

Three times around. No rest. 10 Reps Each.

• DB Rows
• Bent Over Laterals
• BB Rows
• Incline Sit Ups w/Medicine Ball
• Inverted Rows
• Standing Rear Tube Laterals

Third Thing: Shoulders and Abs Circuit

Three times around. No rest. 10 Reps Each.

• DB Side Laterals
• BB Upright Rows
• Tube Front Laterals
• Incline Sit Ups w/Medicine Ball
• Plate Upright Rows
• BB Press

Fourth Thing: Arms and Thighs Circuit

Three times around. No rest. 10 Reps Each.

• DB Curls
• Triceps Extensions w/EZ Bar
• BB Curls
• Bench Dips
• Chair Squat w/Med Ball Overhead
• Chair Bridging
• Chair Squat w/Med Ball in Front
• Tube Curls
• DB Triceps Extensions

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:

HUGE, BIG ASSED, MEGA CIRCUIT

Workout for 10-28 -2019

T-Shirt: FUBAR

Music: CHICAGO

Big circuit training day!

Essentially 30 exercise stations.

We did a DB Ladder which is 10 sets of DB in a row from 10 lb to 55 lb. If someone can’t finish to the 55s they go up to their weigh limit and stay at that weight for the remaining sets until 10 sets are completed.

In between each DB set we did exercises on/with a chair. 10 chairs total.

First: Huge circuit

DB Ladder 10-55 lbs 10 pairs of Dbs 5 reps

Chair Squats w/Med Ball Overhead 10 Chairs 10 reps

Plate Upright Rows 10 reps

Incline Leg Raises 10 reps

Incline Sit Ups w/Med Balls 10 reps

Back Ext w/Plates 10 reps

EZ Bar Triceps Ext 10 reps

BB Curls 10 reps

Bench Dips 10 reps

Preacher Curls 10 reps

Inverse Rows 10 reps

Tube Side Laterals 10 reps

Second: Same big assed circuit.

We did curls for the DB Ladder this time.

Did Push Ups w/feet on chair between each set of DB curl.

Third: Same mega circuit.

We did DB ext for the DB Ladder this time.

Chair burpees between each DB set of ext.

Fourth: Same huge, big assed, mega circuit.

We did DB rows for the DB Ladder this time.

Chair leg raises between each DB set of rows.

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:

Circuit Training: Chest, Arms, Abs Emphasis

Workout for 9-23-2019

T-Shirt: Wild Leap Brewing

Music: Old Shit

Did a circuit on this hot day.

The emphasis was on chest, arms, and abs.

The only rest you get is walking to the next station.

Well and maybe 3-5 minutes between each group.

First: 14 Stations, 10 Reps

BB Curls

EZ Bar Triceps Ext

Tube Curls

DB Flyes

DB Incline Press

Crunches on Swiss Ball w/Medicine Ball

Incline Leg Raises

Plate Curls

Push Ups Feet on Chair w/Parallettes

Squat Curls

Chair Dips

Incline Sit Ups w/Medicine Ball

Preacher Curls

Rock Bottom Push Ups Chest Between Plates

Second: Same Stations

Same but with 12 reps

Third: Same Stations

Same but with 14 reps.

Yep…got more difficult!

Fourth: Same Stations

And to wind it down a bit…back to 10 reps

Fifth: Core/Abs w/Medicine Balls

9 Balls, 6-20 pounds

We used each ball for each exercise

Seated Leg Raises Ball Overhead 10 reps each ball

Ball to Ceiling Crunches 10 reps each ball

Supine Leg Raises Ball in Hands, Outstretched Arms 10 reps each ball

Seated Twists w/Ball, Feet off floor 10 reps each ball

Seated Leg Raises, Ball in One Hand Overhead 10 reps total each ball

Video:

Saturday Full Body Workout

Workout for 9-14-2019

T-Shirt: CELINE DION (I’m not kidding!)

Music: Some Old Shit

The initial plan was doing an upper body circuit.

That changed and I figured we would do a full body workout divided up into different body parts.

Seemed to work!

First Circuit: Chest and Back Circuit

3 Exercise for Chest and 3 For Back

3 Cycles, 10 Reps each. No rest.

Incline DB Press

BB Rows

DB Flyes

Bentover Laterals

Parallette Push Ups

Band Pulls

Second Circuit: Shoulders and Abs Circuit

3 Exercise for Shoulders and 3 For Abs

3 Cycles, 10 Reps each. No rest.

BB Overhead Press

Incline Leg Raises

DB Side Laterals

Incline Sit Ups w/Medicine Ball

Plate Upright Rows

Crunches w/Medicine Ball on Swiss Ball

Third Circuit: Legs and Arms Circuit

3 Biceps, 3 Triceps, 4 Thighs, 1 Calves

3 Cycles, 10 Reps on everything but 20 for heel raises

BB Curls

Skull Crushers

Chair Squat Medicine Ball Overhead

DB Curls

DB Triceps Extensions

Standing Heel Raises

Chair Bridges

Preacher Curls

DB Triceps Kickbacks

Chair Squats Medicine Ball Overhead

Keg Leg Curls

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:

A BUNCH OF BALL PLAY

Workout for 7-20-2019

T-Shirt: LIGHT SABRES

Music: SANTANA

For this Saturday morning it was all about ball play.

Big, medium, small, heavy, and light.

Balls played a big part in this one.

And….there was a bit of pole play as well!!

First Round:

• Bouncing on ball
• Twists w/pole 10 each side
• Sidebends w/pole 10 each side
• Forward bend/Lean Back 20 reps
• Upper back on ball stick to floor 10 each side
• Rolling forward/back on ball 20 reps
• Rolling forward/back on ball, pole goes back 20 reps
• One Leg Twists w/pole 10 each side
• Crunches on ball 20 reps
• Pushups feet on ball 10 reps
• Pushups hands on ball 10 reps
• Knee pullins 10 reps
• Side crunches on ball 10 each side
• Back extension on ball w/pole 10 reps
• Prone on ball leg raises 10 reps
• Prone on ball bent knee leg raises 10 reps
• Prone on ball opposite arm/leg raises 10 each side

Second Round:

• Legs on Ball Crunches 10 reps
• Feet on Ball, knee straight, hip raises 10 reps
• Ball Leg Curls 10 reps
• Bridges Feet on Ball 10 reps
• One Leg Bridges 5 each side
• Back on Ball, butt to floor, roll backs 10 reps
• Ball Rollouts, on knees 10 reps
• Ball Rollouts, on feet, knees straight 10 reps
• Ball Rollouts, on feet, squat back 10 reps
• Prone Arms Horizontal Twists 5 each side
• Feet on ball, hands walk side to side
• Roll on ball front to back

Third Round:

6 medicine balls, 8-20 pounds

• Crunches on ball w/medicine ball 5 reps each ball
• Crunches on ball w/medicine ball 5 reps each ball/each hand
• Medicine ball twists sitting on ball 10 reps each ball
• Medicine ball overhead, side to side sitting on ball 5 reps each side
• Medicine ball twist/sidebend sitting on ball 5 reps each side

Fourth Round:  

• Back on ball, medicine ball overhead, twist 5 reps each side
• Medicine ball pullovers, back on ball 5 reps each ball
• Medicine ball foot to opposite shoulder overhead 2 reps each side

And Last:

Leg Raise Swiss ball between feet to hands 5 reps each ball

 

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: