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

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:

18TH QUARANTINE BODY WEIGHT WORKOUT

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:

TENTH QUARANTINE BODY WEIGHT WORKOUT

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

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

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

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!

This workout was non-stop and took just under 30 minutes.

Each circuit was done twice in a row. Every move in each circuit was different except the toe hops and the “balance” grapevine/carioca walking.

First: Body Weight Circuit 1

• Wide Chair Squat, High Knees 10 reps each side
• Push Ups, Tap Hand to Hand 10 reps
• Rear Lunges 10 reps each side
• Seated Leg Scissors 20 reps
• Chair Mountain Climbers 10 reps each side
• “Grapevine” Walk 20 steps
• Toe Hops 20 reps

Second: Body Weight Circuit 2

• Natural Stance Chair Squat, High Knees 10 reps each side
• Push Ups, Tap Opposite Shoulder 10 reps
• Rear Lunge, Kick Forward 10 reps each side
• Seated Knee to Opposite Elbow 20 reps
• Chair Mtn Climbers 1-2 Jump, 3-4 jump… 20 reps
• “Grapevine” Walk 20 steps
• Toe Hops 20 reps

Third: Body Weight Circuit 3

• Feet Together Squats, High Knees 10 reps each side
• Push Ups, Slap Side of Thigh 10 reps
• Forward to Rear Lunge to Kick 10 reps each side
• Leg Raise/Lemon Squeezer Alternating 20 reps
• Chair Mtn Climbers 1-2 jump-spin, 3-4 jump-spin…20 reps
• “Grapevine” Walk 20 steps
• Toe Hops 20 reps

Video:

THIRD QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-4-2020

T-Shirt: JONESERCISE WE HAVE BEER

Music: NONE TODAY

Another “social distancing” workout!
This was non-stop and took about 35 minutes.

Each 7 exercise circuit was done twice before going to the next one.

Every move in each circuit was different except the toe hops and the “balance” Heel to Toe backwards walking.

First: Body Weight Circuit 1

• Regular Push Ups 10 reps
• Crunches 20 Reps
• Long Lunges 10 reps each side
• Wide Chair Squats, Lean Back When Standing 20 Reps
• Mountain Climbers 10 each side
• Toe/Heel Walk Backwards 20 steps
• Toe Hops 20 reps

Second: Body Weight Circuit 2

• Wide Hand, Wide Feet Push Ups 10 reps
• Leg Raises 20 reps
• Short Lunges (Knee to Heel) 10 reps each side
• Feet Together Chair Squats, Leaning Backwards While Standing 20 reps
• Push Up Position Kick Throughs 10 reps each side
• Toe/Heel Walk Backwards 20 steps
• Toe Hops 20 reps

Third: Body Weight Circuit 3

• Push Ups, Hands Under Chest 10 reps
• Lemon Squeezers 20 reps
• Side Lunges 10 each side
• 1 Leg Squats 10 each side
• Mountain Climbers, Foot to Hand 10 reps each side
• Toe/Heel Walk Backwards 20 steps
• Toe Hops 20 reps

Fourth: Body Weight Circuit 4

• Cobra Push Ups 10 reps
• Leg Sways 20 reps
• Take a Knee, Lift Knee 2” Off Floor 10 reps each side
• Chair Squats Right Foot in Front of Left (then switch) 10 reps each side
• Mountain Climbers, Leg/Foot Slides to Opposite Side 10 reps each side
• Toe/Heel Walk Backwards 20 steps
• Toe Hops 20 reps

Video:

SECOND QUARANTINE BODY WEIGHT WORKOUT

Workout for 3-31-2020

T-Shirt: NOBODY CARES WORK HARDER

Music: NONE TODAY

So stuck inside? Well try this out!
This was non-stop and took a little over 30 minutes.

Every move different except the toe hops and the balance thingy Heel-Toe walks.

First: Body Weight Circuit 1

• Wide Prisoner Squats, Knee to Elbow 10 reps each side
• Hands to Feet Crunches 20 reps
• Hopping Push Ups 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Second: Body Weight Circuit 2

• Natural Foot Position, Prisoner Squats, Knee to Elbow 10 reps each side
• Leg Sways 20 reps
• “Archer” Push Up 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Third: Body Weight Circuit 3

• Feet Together, Prisoner Squats, Knee to Elbow 10 reps each side
• Windmills 20 reps
• Push Ups, Hands Near Waist 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Fourth: Body Weight Circuit 4

• Wide Prisoner Squats, Knee to Opposite Elbow 10 reps each side
  
• “Jackknife Crunches 20 reps
• Feet on Chair, Wide Hands Push Ups 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Fifth: Body Weight Circuit 5

• Natural Foot Positon, Prisoner Squats, Knee to Opposite Elbow 10 reps each side
  
• Side Leg Raises 20 reps each side
• Feet on Chair, Hands Together, Push Ups 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Sixth: Body Weight Circuit 6

• Feet Together, Prisoner Squats, Knee to Opposite Elbow 10 reps each side
• Lemon Squeezers 20 reps
• Hand and Feet Wide, Push Ups 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Seventh: Body Weight Circuit 7

• Lunges 10 reps each side
• Leg Raises 20 reps
• 1 Leg Push Ups 5 reps each side
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Eighth: Body Weight Circuit 8

• High Kick Over Chair 10 reps each side
• Flutter Kicks 20 reps each side
• Walkout Push Ups 10 reps each side
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Ninth: Body Weight Circuit 9

• Chair Lunges10 reps each side
• Opposite Elbow to Knee 10 reps each side
• Chest to Chair Push Ups 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Tenth: Body Weight Circuit 10

• Side Chair Lunges10 reps each side
• Leg Raise/Crunch Combo 20 reps
• Feet in Chair, Butt Up Push Ups 10 reps
• Toe Hops 20 reps
• Heel-Toe Walk 20 steps

Video:

Body Weight Circuits

Workout for 2-3-2020

T-Shirt: 1957 ALL ORIGINAL PARTS

Music: OLD STUFF

Just some body weight stuff that you can do anywhere.
At home, in the office, at a park.
Just gotta keep moving!

First: Body Weight Circuit 1

Prisoner Squats Knee to Elbow 10 reps

• Push Ups Feet on Chair 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

We did the above for 10 rounds!

Second: Body Weight Circuit 2

• High Knees 10 reps
• Ground Up Push Ups 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

We did another 10 rounds!

Third: Body Weight Circuit 3

• Lunge 10 reps
• Push Up and Roll 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

Only 5 rounds on this one.

Fourth: Exercise Dice

Throw the dice to the floor and do what they say!!

• Crunches 30 seconds
• Crunches 30 reps
• Jumping Jacks 30 seconds
• Squats 30 seconds
• Crunches 20 reps
• Walking Lunges 30 seconds
• Crunches 30 seconds
• Squats 20 reps
• Push Ups 10 reps
• Squats 30 seconds

Fifth: Grass Drills w/Jump

“Chop” the feet in place.
Someone yells: DOWN!
Everyone jumps to the floor and jumps up.
Everyone gets a chance to stall or immediately yell: DOWN!

Video:

Squats, Push Ups, ABs, and KB Swings

Workout for 1-15-2020

T-Shirt: BEER HAPPY

Music: 38 Special

Almost all body weight workout.

The only weight used was a kettle bell.

Total of 100 push ups, 260 leg reps, 250 ab reps, and 460 KB Swings!

First: Legs and Kettlebell Swings

26 exercises,10 Reps for Legs followed by 10 KB Swings, No rest

• Chair Squats Wide Feet
• Chair Squats One Foot Width In
• Chair Squats Feet Outside of Chair Legs
• Chair Squats Feet Inside of Chair Legs
• Chair Squats Feet Together
• Chair Squats Right Foot In Front of Left
• Chair Squats Left Foot In Front of Right
• Chair Squats Right Leg In Front Lunge
• Chair Squats Left Leg in Front Lunge
• Chair Squats Right Foot Over Left
• Chair Squats Left Foot Over Right
• Chair Squats Right Single Leg Squats
• Chair Squats Left Single Leg Squats
• Chair Tip Toe Squats
• Jump Squats
• Right Foot On Chair Lunge
• Left Foot On Chair Lunge
• Bridges Right Foot On Chair, Left On Floor
• Bridges Left Foot On Chair, Right On Floor
• Bridges Right Foot Front Chair, Left Rear Chair
• Bridges Left Foot Front Chair, Right Rear Chair
• Bridges Feet Wide
• Bridges Feet Together
• Bridges Right Leg
• Bridges Left Leg
• Bridges Feet On End Of Chair, Knees Locked, Butt Up

Second: Push Ups and Kettlebell Swings

10 types of Push Ups, 10r followed by 10 Alternate KB Swings, No rest

• Wide Hands
• Regular
• Hands Next to Chest
• Right Hand Wide, Left Normal
• Left Hand Wide, Right Normal
• “Diamond” Push Ups
• Walkout Pus Ups
• Cobra Push Ups
• Ground Up Push Ups
• Feet On Chair Push Ups

Third: Abs and Kettlebell Swings

10 types of AB stuff, 10r followed by 10 Alternate KB Swings, No rest

• Crunches
• Leg Raises
• Lemon Squeezers
• Feet to Ceiling/Hands to Feet
• Seated Leg Raises
• Opposite Elbow to Knee
• Seated Leg Sways
• Feet Wide to Ceiling, Opposite Hand to Foot
• Supine, Arms Over Head, Crunches
• Full Sit Ups

Video: