Movement | JONESERCISE

Archive for the ‘Movement’ Category

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

Posted: August 23, 2020 in Body Weight, Circuit Training, Core, Core Abs, Exercise, High Intensity, hitt, lose fat, Movement, Push ups
Tags: Abs, Body Weight, Burpees, conditioning, Core, Exercise, Fitness, high intensity conditioning, Intensity, jumping, lose fat fast, Push ups, squats, thighs

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

Posted: July 1, 2020 in Body Weight, Circuit Training, Core, Core Abs, Exercise, fitness, hitt, Movement
Tags: Abs, Body Weight, Circuit Training, conditioning, Core, Exercise, fat loss, Fitness, high intensity conditioning, Intensity, lose fat fast, Lunges, squats, thighs

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:

18TH QUARANTINE BODY WEIGHT WORKOUT

Posted: May 28, 2020 in Body Weight, Circuit Training, Core, Core Abs, Exercise, fitness, High Intensity, Movement, Push ups
Tags: Abs, Body Weight, Circuit Training, conditioning, Core, Exercise, fat loss, Fitness, high intensity conditioning, Intensity, lose fat fast, Push ups, squats, thighs

Workout for 5-26-2020

T-Shirt: WILD LEAP BREWING

Music: NONE TODAY

Some folks are not allowed back in their gym yet.

Well there are some alternatives to raise the heart rate and sweat.

Here’s another “social distancing” body weight workout.

This was around 25 minutes, non-stop.

First Thing: Body Weight Circuit 1

10 exercises

Wide Chair Squats, Arms ABD/Palms Down, Twist, Lean Back 20
Regular Squats, Arms ABD/Palms Up, Twist, Lean Back 20
Feet Together Squats, Arms ABD/Thumbs Up, Twist, Lean Back 20
1 Leg Squat, Down Slow 10 each side
Ground Up Push Ups 10
Ground Up Push Ups, Pause at Top 10
Ground Up Push Ups, Pause 5 Count at Top 10
Crunches 30
Leg Raises 30
Lemon Squeezers 30

Second Thing: Body Weight Circuit 2

10 more exercises

Wide Chair Squats, Arms ABD/Palms Down, Twist, Tough Toes, Lean Back 20
Chair Toe Taps 20
Walkout Push Ups, Pause at Top, Lean Back 10
Chair Toe Taps 20
Walkout Push Ups, Pause at Top 5 count, Lean Back 10
Chair Toe Taps 20
Walkout Push Ups, Rotate Hand to Ceiling, Pause at Top 5 count, Lean Back 10
Crunches 40
Leg Raises 40
Lemon Squeezers 40

Third Thing: Body Weight Circuit 3

12 exercises

Chair Bridges 20
Chair Toe Taps 20
Crunches 50
Chair Toe Taps 20
1 Leg Bridges 10 each side
Chair Toe Taps 20
Leg Raises 50
Chair Toe Taps 20
Straight Leg Bridges 10
Chair Toe Taps 20
Lemon Squeezers 50
Chair Toe Taps 20

Video:

13th QUARANTINE BODY WEIGHT WORKOUT

Posted: May 17, 2020 in Body Weight, Circuit Training, Core, Core Abs, Exercise, fitness, Movement
Tags: Body Weight, conditioning, Core, Exercise, fat loss, Fitness, high intensity conditioning, Intensity, lose fat fast, Push ups, squats, thighs

Workout for 5-9-2020

T-Shirt: SCIENTIFIC METHOD

Still stuck indoors?

Try this non-stop “social distancing” body weight workout!

Sweat you will!

First Thing: Body Weight Circuit 1 (2 cycles)

Wide Chair Squats 20
Push Ups 10 reps
Crunches 30
Leg Raises 30
1 Leg Squats 5 each side
Ground Up Push Ups 10
Heel-Toe Walk 20 steps

Second Thing: Body Weight Circuit 2 (2 cycles)

Regular Squat, Tap Foot to Hand in Front 10 each side
Regular Push Up, Tap Shoulder 10
Crunches 40
Leg Raises 40
1 Leg Squats 10 each side
Ground Up Push Ups, Pause at Top 10
Walk, Tap Hand to Foot, Forward/Backward 20 steps

Third Thing: Body Weight Circuit 3 (2 cycles)

Regular Squat, Tap Foot to Hand, Touch Toes 20
Regular Push Up, Rotate-Hand to Ceiling 10
Crunches 50
Leg Raises 50
1 Leg Squats 15 each side
Ground Up Push Ups, Pause at Top 5 Count 10
Sideways Walk, Feet Close 20 steps

Video:

ELEVENTH QUARANTINE BODY WEIGHT WORKOUT

Posted: May 5, 2020 in Body Weight, Circuit Training, Exercise, fitness, High Intensity, lose fat, Movement
Tags: Body Weight, Circuit Training, conditioning, Exercise, fat loss, Fitness, high intensity conditioning, jumping, lose fat fast, Lunges, Push ups, squats, thighs

Workout for 5-2-2020

T-Shirt: PASTAFARIAN

Music: NONE TODAY

Another Saturday morning “social distancing” body weight workout…because…well…you know…the virus/disease that is keeping most folks away from other folks!

Again this was essentially non-stop and took about 25 minutes. Yep we were moving folks…just enough time in between to show everyone what to do without long drawn out explanations that mostly aren’t necessary!

First Thing: Body Weight Circuit 1 (done 2 times)

Wide Squat, Come Up On Toes 20
Chest to Chair Push Ups 10 reps
Collapsing Long Lunge 10 each side
Toe Taps 20
Chair Mountain Climbers 20
Walk On Toes 20 steps
Walk On Heels 20 steps

Second Thing: Body Weight Circuit 2 (done 2 times)

Regular Squat, Come Up On Toes 20
Chair Push Ups, L hand back/R hand front 10
Long Lunge, Lean Back 10 each side
Toe Taps: 1-2-3-4 Jump/Twist 20
Chair Mountain Climbers, 1-2-3-4 Jump 20
Walk On Toes 20 steps
Walk On Heels 20 steps

Third Thing: Body Weight Circuit 3 (done 2 times)

Feet Together Squat, Come Up On Toes 20
Chair Push Ups, R hand back/L hand front 10
Walking Lunges 10 each side
Toe Taps: 1-2-3-4 Jumping Jacks Around 20
Chair Mountain Climbers, 1-2-3-4 Jump/Spin 20
Walk On Toes 20 steps
Walk On Heels 20 steps

Video:

TENTH QUARANTINE BODY WEIGHT WORKOUT

Posted: May 3, 2020 in Body Weight, Circuit Training, Core, Core Abs, Exercise, fitness, Glutes, High Intensity, hitt, lose fat, Movement, Push ups
Tags: Abs, Body Weight, Circuit Training, conditioning, Core, Exercise, fat loss, Fitness, high intensity conditioning, jumping, Lunges, Push ups, squats, thighs

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:

NINTH QUARANTINE BODY WEIGHT WORKOUT

Posted: April 26, 2020 in Body Weight, Circuit Training, Core, Core Abs, Exercise, lose fat, Movement, Push ups
Tags: Abs, Body Weight, Circuit Training, conditioning, Core, Exercise, high intensity conditioning, Intensity, jumping, lose fat fast, Lunges, Push ups, squats, thighs

Workout for 4-25-2020

T-Shirt: PT

Music: NONE TODAY

Continuing with our “social distancing” Saturday morning workouts!

Non-stop and this one took under 35 minutes.

Forgot to start recording when I was supposed to…hence some missing exercises.

Only 2 circuits today but each circuit was done 5 times. So plenty of movement and eventually sweat!

First Thing: Body Weight Circuit 1 (done 5 times)

Wide Squat, Place foot on chair 10 reps each side

Push Ups 10 reps

Crunches, Feet on Chair 20

Bridges, Feet on Chair 20

1 Leg Hops 10 each side

High Knee, Leg Swing Out 10 reps each side

Leg Raises 20 reps

Second Thing: Body Weight Circuit 2 (done 5 times)

Feet Together Squats, Lean Back 20

Feet on Chair Push Ups 10

Knee to Opposite Elbow 20

1 Leg Bridges, Foot on Chair 10 each side

1 Leg Hops 10 each side

High Knee, Leg Swing Out 10 reps each side, forward/backward

Leg Raises 20 reps

Video:

FIFTH QUARANTINE BODY WEIGHT WORKOUT

Posted: April 11, 2020 in Body Weight, Circuit Training, Core, Core Abs, Exercise, fitness, High Intensity, lose fat, Movement, Push ups
Tags: Abs, Body Weight, Burpees, Circuit Training, conditioning, Core, Exercise, Fitness, high intensity conditioning, Intensity, jumping, lose fat fast, Push ups, squats, thighs

Workout for 4-11-2020

T-Shirt: DOES YOUR PHYSICAL THERAPIST EVEN LIFT

Music: NONE TODAY

Saturday morning hoome body weight workout because of the COVID 19 virus thingy!

This workout was non-stop and took around 35 minutes.

Every move in each circuit was different except the heel-toe (balance) walking and the toe hops…which are mainly to catch your breath.

First: Body Weight Circuit 1 (done twice)

Wide Chair Squat, High Kicks 10 reps each side
Chair Push Ups 10 reps
Standing Rear Leg Raises 20 reps each side
Seated Leg Circles 10 left, 10 right
Chair Burpees 10
Heel-Toe Walk 20 steps
Toe Hops 20 reps

Second: Body Weight Circuit 2 (done twice)

Natural Stance Chair Squat, High Kicks 10 reps each side
Push Ups, Tap Hand, Rotate Hand Toward Ceiling 5 reps each side
Bent Over Rear Leg Raises 20 reps each side
Seated Legs Wide, Leg Circles 20 reps “going in”
Chair Burpees with Push Up 10 reps
Heel-Toe Walk 20 steps
Toe Hops 20 reps

Third: Body Weight Circuit 3 (done twice)

Feet Together Squats, High Kicks 10 reps each side
Push Ups, Tap Shoulder, Rotate Hand Toward Ceiling 5 reps each side
Bent Over, Rear Leg Raises, Knee Bent 20 reps each side
Leg Circles 20 reps “going out”
Chair Burpees with Push Up, Jump, Spin 10 reps
Heel-Toe Walk 20 steps
Toe Hops 20 reps

Video:

FOURTH QUARANTINE BODY WEIGHT WORKOUT

Posted: April 8, 2020 in Body Weight, Circuit Training, Core, Core Abs, Exercise, fitness, High Intensity, hitt, lose fat, Movement, Push ups
Tags: Abs, Body Weight, Circuit Training, Core, Exercise, fat loss, Fitness, high intensity conditioning, jumping, lose fat fast, Lunges, Push ups, squats, thighs

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!