Back, Shoulder Emphasis Circuit

Workout for 9-18-2019

T-Shirt: SUPER PT

Music: Some Old Shit

Did another circuit today.

This one has an emphasis on back and shoulder exercises.

We also did a bunch of abs.

And…we got on the floor and off the floor…well you have to when you do the ab stuff that we did.

First: 12 Stations, 10 reps each

Bent Laterals

DB Side Laterals

DB Rows

Band Rear Laterals

Band Side Laterals

Kettlebell Swings

BB Rows

Plate Pushes

Plate Upright Rows

Inverse Rows

Band Side Laterals

Overhead Press

Second: Same Circuit But…

10 Crunches between each station.

Not that much of an ab workout but there is something to be said for getting on and off the floor.

Third: Same Circuit But…

10 Crunches AND 10 Leg raises between each station.

Again not that much of an ab workout but…again…there is something to be said for getting on and off the floor.

Fourth: Same Circuit But…

10 Crunches AND 10 Leg raises AND 10 sit ups between each station.

Now it’s a bit of an ab workout…and…again…there is something to be said for getting on and off the floor.

Video:

Upper Body in 20 Minutes

Workout for 5-11-2019

T-Shirt: Cinco de Mayo from OLD CHICAGO

Music: GRAND FUNK RAILROAD

Only a few people for this Saturday morning.

So we just did an upper body workout.

Got the whole thing done in about 20 minutes.

No need to hang around longer!!

First: Chest

3 Rounds, 10 reps each, No rest

DB Flyes

DB Incline Presses

Standing Band Flyes

Second: Back

3 Rounds, 10 reps each, No rest

DB Bentover Laterals

Standing Reverse Flyes

DB Rows

Third: Shoulders

3 Rounds, 10 reps each, No rest

DB Side Laterals

Upright Rows

Overhead Presses

Fourth: Arms

3 Rounds, 10 reps each, No rest

DB Curls

DB Extensions

BB Curls

Triceps Band Extensions

 

Video:

18 Station Circuit Training

Workout for 4-8-2019

T-Shirt: Dwight Schrute’s Gym For Muscles

Music: 1970s Stuff

Back to the weights and circuit training.

A bunch of arm and shoulder stuff.

A bit of leg and abs thrown in.

Started off not too bad, 10 reps on 18 Stations.

Then got tough, 20 reps on 18 Stations.

Then a tad easier, 15 reps on 18 Stations.

Then an easy, last round of 5 reps on 18 stations but with 10 crunches and leg raises between each station.

The 18 Stations:

BB Curls to Face

Nose Breakers

Incline DB Curls

DB Triceps Ext

Standing DB Curls

Band Triceps Ext

Plate Upright Rows

Tube Side Laterals

Plate Front Raises

Band Stretch Across Chest

Push Ups, Feet on Chair

Chair Squats, Med Ball Overhead

Sit Ups w/Med Ball

Chair Squats, Med Ball in Front

Leg Raises

Chair Jump Squats

BB Upright Rows

Overhead Presses

Video:

Chair Squats and DB Stuff

Workout for 3-16-2019

T-Shirt: Old Chicago St. Patrick’s Day

Music: Old Stuff

The last workout we did a bunch of bodyweight squats and some DB stuff with them. We ended up doing about 600 squats and 300 reps of DB stuff.

It wasn’t easy but then again it wasn’t too difficult.

So today we did something similar…but different…and more difficult!

So we did 5 variations of chair squats, 20 reps each again.

But the squats were done with DB and the DB reps matched the squat reps!
So each time we stood up we did a DB movement.

First Time:

Squats And DB Supinating Curls

Foot positions:

• Wide
• One Foot Width In
• Outside of Chair Legs
• Inside of Chair Legs
• Feet Together

Second Time:

Squats And DB Presses

Foot positions:

• Wide
• One Foot Width In
• Outside of Chair Legs
• Inside of Chair Legs
• Feet Together

Third Time:

Squats And DB Triceps Extensions

Foot positions:

• Wide
• One Foot Width In
• Outside of Chair Legs
• Inside of Chair Legs
• Feet Together

Fourth Time:

Squats And DB Upright Rows

Foot positions:

• Wide
• One Foot Width In
• Outside of Chair Legs
• Inside of Chair Legs
• Feet Together

 

Video:

Body-weight Squats and DB Stuff

Workout for 3-13-2019

T-Shirt: Frankensein

Music: Old Stuff

Decided to do a bunch of bodyweight squats.

We’ve done this kind of thing before but not doing a bunch of dumbbell stuff along with them.

So we did 5 variations of chair squats, 20 reps each. After each set we did a set of DB exercises.

First Time:

Wide

One Foot Width In

Outside of Chair Legs

Inside of Chair Legs

Feet Together

And a Set of DB Supinating Curls 10 Reps Between Each Set of Squats

Second Time:

Wide

One Foot Width In

Outside of Chair Legs

Inside of Chair Legs

Feet Together

And a Set of DB Hammer Curls 10 Reps Between Each Set of Squats

Third Time:

Wide

One Foot Width In

Outside of Chair Legs

Inside of Chair Legs

Feet Together

And a Set of DB Overhead Presses 10 Reps Between Each Set of Squats

Fourth Time:

Wide

One Foot Width In

Outside of Chair Legs

Inside of Chair Legs

Feet Together

And a Set of DB Triceps Extensions 10 Reps Between Each Set of Squats

Fifth Time:

Wide

One Foot Width In

Outside of Chair Legs

Inside of Chair Legs

Feet Together

And a Set of DB Side Laterals 10 Reps Between Each Set of Squats

Last Time:

One Leg Squats 10 Each Leg 5 sets

DB Supinating Curls 5x10R

 

Video:

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:

 

Unilateral Dumbbell Ladders

Workout for 1-14-2015
Music: Black Stone Cherry
T-Shirt: I Found This Humerus.

Med folks will understand the shirt.
So today we hit the weights again.
Still changing it up every day.

Cause we’re not tied to dogma.

DB Ladders…
We’ve done these before but not like this!

First: DB Squat

DBs from 10 to 55 Pounds
1 rep, 1 arm, Repeat 4 times total
And move up the ladder

This makes you squat more times and doing the unilateral stuff makes your body “think” a bit more of what’s going on.

Stimulates the core as well to stabilize the body.

Second: DB Clean and Press

Clean the DB to the shoulder and shove it overhead.
That’s it.
But you still have to squat down between each rep, pick up the other DB, and continue through all the sets of DBs.

Third: DB Curls

Squat down, pick up the DB, curl it to the shoulder, bend/squat down, pick up the other DB, and continue.

Fourth: DB Stiff Leg Dead Lifts

Bend over, knees straight, pick up one DB, stand, lower, repeat on the other side.

Fifth: DB Curl and Press

Combo movement of three things.
Squat, pick up DB, curl DB, press DB overhead, squat down, pick up other DB, and repeat.

Sixth: DB Rows

Too easy on this one. That’s why it’s toward the end.

Seventh: Goblet Squats

Harder than I thought it was going to be. Probably from all the squatting!

Video:

 

Variety of Sweat Stuff

Workout for 3/6/2013.

Music: Some kind of country stuff, Randy beat me to the CD player. T-shirt: Zombie.

Giving the hams and quads a rest.

Gonna beat up on the calves.

Well that and a couple other places!

First: Agility Ladder Drills

Not because they’re a great thing to do but because we don’t do them all the time and heck it’s cold in here.

Hard to do these wrong. Just make a pattern up if you want to.

Second: Up and Down the Dumbbell Ladder

Dumbbells from 20 – 55 pounds

5 Reps each DB

Heel Raises

Toe Hops

Upright Rows

Shoulder Shrugs

Third: Abs and Calves Circuit

9 Ab/Core Exercise Stations

20 Toe Hops between each station

Crunches

Side Hip Ups

Incline Sit Ups

Incline Leg Raises

Ketttlebell Sit Ups

T-band Crunches

Big Wheel Rollouts

Small Wheel Rollouts

Foot to Bar Leg Raises

Fourth: Optional Stretching

The whole stretching thing is in there…just speeded up. To lazy to edit!

Video:

DB Ladders Again!!

32^nd workout of the year, 4/4/2012.

Music: Mothers Finest. T-shirt: Fight Club.

“Again? I thought you didn’t do the same workout twice in a row.”

I don’t. The “technique” is the same.

The exercises are not!

Again, start with the lightest DB and go heavier.

You can go all the way through 14 set of dumbbells or stop at the heaviest set that allows you to complete 5 reps. Stay at that weight until all 14 sets are done.

First:

One Arm DB Short Lunges

14 sets 5 reps Each

Up and Down the Ladder

Hits about everything in the body!

Second:

DB Bent Over Rows

14 sets 5 reps Each

Up and Down the Ladder

Third:

One Arm DB Squats

14 sets 5 reps Each

Up and Down the Ladder

Another all body hitter!

Fourth:

Optional Stretching

Well why not?

Heck we had about 10 minutes to kill.

Video:

Dumbbell Ladders, Lunges and More (Core)!

30^th workout of the year, 3/28/2012.

Music: Hits from 1969. T-shirt: Santa Fe Brewing.

Time for some stuff we’ve never done.

And some we haven’t done in a long while.

I think I’ll be sore after this.

First: Standing Heel Taps

Never did this before. Wasn’t hard but did get a bit of heart action going.

Looks goofy. May not do it again…then again you never know!!

Outer Heel Taps Same Side 25 Each Side

Inner Heel Taps Same Side 25 Each Side

Inner Heel Taps Opposite Heel 25 Each Side

Second: Lunge Stuff

Just a new variation of lunges.

Touching the floor creates a bit of a harder dynamic.

Short Lunge Touch Floor 2 Set 25 Each Side

Long Lunge Touch Floor 2 Sets 25 Each Side

Short Lunge Touch Floor More Upright All the Way Up 1 Set 10 Each Side

Long Lunge Touch Floor More Upright 1 All the way  Up Set 10 Each Side

Third: DB Ladders A few kettlebells thrown in as well!

We haven’t done these in a while.

Not because they aren’t valuable but because we haven’t had enough dumbbells! Now we have a few more and more are coming soon!

Start with the lowest DB, which means there will be a warm up, and go heavier.

You can go all the way through 14 of them or stop at the heaviest set that allows you to complete 5 reps. Stay at that weight until all 14 sets are done.

Only 8 sets for the curls though.

Why 14 set? Because that’s how many we had!

14 sets 5 reps Each

DB Push Press Up and Down

DB Upright Rows Up and Down

8 Sets 5 Reps Each

DB Curls Up and Down

Fourth: Core/Abs

Crunches 50

Leg Raises 50

One Leg Bridges 25 Each Side

Video: