20TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 6-2-2020

Still stuck in the house?

Here’s more stuff! Some how the video and pix aren’t happening!

First Thing: Body Weight Circuit 1

10 exercises

• Feet on Chair Push Ups 10
• Feet on Chair Push Ups, Pause at Top 10
• Toe Taps on Chair 20
• Ground Up Push Ups 10
• Ground Up Push Ups, Pause at Top 10
• Toe Taps 20
• Walkout Push Ups but not coming back up 10
• Walkout Push Ups, come up and lean back 10
• Leg Raises 20
• Lemon Squeezers 20

Second Thing: Body Weight Circuit 2

10 more exercises

• Wide Squats, come up on toes 20
• Regular Squats, come up on toes 20
• Feet Together Squats, come up on toes 20
• Rotation Push Ups 10
• Walkout Rotation Push Ups, Lean Back 10
• Left Foot in front of Right Squats 20
• Right Foot in front of Left Squats 20
• 1 Leg Squats 20 each leg
• Toe Hops 20
• Toe Taps 20

Third Thing: Body Weight Circuit 3

10 exercises

• Leg Raises 20
• Lemon Squeezers 20
• Leg Sways 20
• Crunches 20
• Bridges 20
• 1 Leg Bridges 10 each side
• 1 Leg Squats 20 each side
• Toe Hops 20
• 1 Leg Squats, Down Slow 10 each side
• Toe Taps 20

Stability, Mobility, Core (and Tires)!!

52^nd workout of the year, 6/13/2012.

Music: The Radio.  T-shirt: JONESERCISE.

Mobility/Stability/Core.

That’s the whole workout.

Well that and throwing some tires around!

First: Mobility/Stability/Core in Standing

Each Position Held for 15 Seconds

• Standing Hip Flex Knee Bent
• Standing Hip Flex  Knee Straight
• Rear Lunge Position
• Standing Hip Flex Knee Bent
• Forward Long Lunge Position
• Standing Hip Flex Knee Bent
• Rear Twist Lunge Position
• Standing Hip Flex Knee Bent

Second: Mobility/Stability/Core in Standing

Each Position Held for 15 Seconds

• Standing Hip Flex/Abd Knee Bent
• Side Lunge
• Short Lunge Position Knee Off Floor
• Standing Hip Flex/Abd Knee Bent

Third: Mobility/Stability/Core Push Up Positions

Each Position Held for 15 Seconds

• Push Up Position
• Press Up Position
• Push Up Position
• Rotation Push Up Position
• Push Up Position
• Rotation Push Up Position
• Push Up Position
• Push Up Position Hip Flexion
• Push Up Position
• Push Up Position Hip Flexion
• Push Up Position
• Push Up Position Knee To Elbow
• Push Up Position
• Push Up Position Knee To Elbow
• Push Up Position
• Push Up Position Foot To Opposite Hand
• Push Up Position
• Push Up Position Foot To Opposite Hand
• Push Up Position
• Press Up Position

Fourth: Mobility/Stability/Core Inverted Push Up/Table Positions

Each Position Held for 15 Seconds

• Inverted Push Up Position
• Table
• Inverted Push Up Position
• Table One Leg Straight
• Inverted Push Up Position
• Table One Leg Straight
• Inverted Push Up Position
• Table Foot To Ceiling
• Inverted Push Up Position
• Table Foot To Ceiling
• Inverted Push Up Position
• Table Foot To Opposite Hand
• Inverted Push Up Position
• Table Foot To Opposite Hand
• Inverted Push Up Position

Fifth: Mobility/Stability/Core Bridge Positions

Each Position Held for 15 Seconds

• Bridge
• Bridge Reach Back
• Bridge
• Bridge Reach Back
• Bridge
• Bridge Reach Back One Leg Straight
• Bridge
• Bridge Reach Back One Leg Straight
• Bridge
• Bridge Reach Back Foot To Ceiling
• Bridge
• Bridge Reach Back Foot To Ceiling
• Bridge

Sixth: Mobility/Stability/Core Side Plank Positions

Each Position Held for 15 Seconds

• Side Plank
• Side Plank Hip Flexion
• Side Plank Hip Flexion Knee Straight
• Side Plank Hip Abduction

Seventh: Mobility/Stability/Core Prone Positions

Each Position Held for 15 Seconds

• Superman
• Flying Squirrel
• Plank
• One Leg Plank Knee Straight
• One Leg Plank Knee Bent
• One Arm Plank
• One Leg One Arm Plank

Eighth: Tire Flipping

Had some time left so we flipped tires.

5 times each over 20 yards.

Video:

POTENTIAL NEW PLACE

Perhaps??

Nothing but Balls!!

65th workout of the year, 6/20/2011.

Music: Creed. T-Shirt: B. Merrells World Beer Tour (shhh…ya can’t just buy this shirt…ya gotta earn it). Check out the beer menu.

So what do you do after a workout that has nothing but burpees?

How about a workout with nothing but balls!!

We’ve done something similar in the past. But it’s been awhile.

So bring on the balls!!

• 10 Balls of various weights were used.
• One cycle of each exercise.

Ball Slams On Knees 3 Slams

Ball Slams On Toes 3 Slams

Jumping Ball Slams 3 Slams

Twists and Jump Ball Slams 3 Slams

Sprawl Knee to Ball Ball Slams 3 Slams

Push Up On Ball Ball Slams 3 Push Ups Each Ball, 3 Slams

Cobra Push Up Ball Slams 3 Push Ups, 1 Slam Each Ball

Ball Overhead Squats/Ball Slams 10 Squats 1 Slam Each Ball

Doesn’t sound like much but it was one hellava workout!

Video: 

Mega Monster Walks

This is the workout for 11-17-2010.

The last workout was pretty tough. Lots of deep breathing and sweat across the board.

So I had to figure out how to raise the bar again for this workout. I think I did.

There was more “silence” between exercises today. A sure sign that the workout was a success!

Music and T-shirt: Metallica!

Warm Up: Agility ladder drills. As I mentioned before there are probably hundreds of different drills. We did  a few. Each drill was done twice.

Next: Time for the meat of the workout today: Monster Walks!

These were done with gold tband around the ankles and a weight plate. We did a short version of this a few weeks ago. We ramped it up a bit with this workout by adding more distance.

The red plates are 45lb, the blue are 35lb, the yellow are 25lb and the green are 10lb.

1. Monster Walk standing up straight with a plate overhead. 50 Yards.
2. Monster Walk with overhead press with plate. 50 Yards.
3. Monster Walk Hopping forward with plate. 50 yards.
4. Monster Walk Hopping backward with plat 50 yards.

Next: Prisoner squats with Knee to Elbow. This hits the core, thighs and butt.

For the first set we did 20 reps on both sides. That was followed by 2 other sets. One for 15 reps on both sides and the other 10 reps on both sides.

Core/Abs: Its that time again!

1. Crunches 50 reps
2. Crunches with one leg up 25 reps to each side
3. Unilateral Bridges done driving the heel into the ground. 25 each side.
4. Side Planks Reps 25 on each side.
5. Seated Leg Raises 50 reps

And the video:

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Trying out ping.fm

Ultimate Conditioning: Tougher Than 300

This is yesterdays’ workout (2/3/2010). I thought the last workout was tough…this one was still kicking my butt about 3 hours later! Which is a good thing!

I didn’t really know what to call this post. It was definitely a conditioning workout…definitely “ultimate”…and definitely harder than the 300 one we did the other day. So I wrapped all that into the title. Works for me!

Music by Eric Clapton. T-Shirt: Walmart, 5.00 Halloween Glow-in-the-dark.

First: Regular Inchworms for 25 yards. Right after that Inchworms with a Jump for 25 yards. Just trying to make the Inchworms tougher.

Second: Wall Sit Leg Raises. Never did these before. If they were too easy we wouldn’t do them again…they weren’t. The stationary leg really gets hit in the quad as you would expect however the hams and glutes got hit as well. The moving leg got a little hip flexor and abs but not too bad. 25 reps each leg.

Third: “Sumo” Squat with Knee to Elbow. Didn’t think this was going to be so bad. We only did one set of 20 on each side and could really feel it. Next time we’ll do more sets.

Fourth: Long Lunge to a High Kick. Worked on the quads/glutes, dynamic flexibility and of course balance! 10 reps on each side…next time we’ll do more!

Fifth: High Kicks for 50 yards. Not real tough from a cardio standpoint but does work on dynamic flexibility.

Sixth: “Tabata” Style Squats. Essentially extrapolated from some research by a guy from Japan named Tabata. We did squats for maximum amount of reps for 20 seconds followed by a 10 seconds “break”. This was repeated 8 times…3 min 50 second total time…very tough if you do it as described!

Seventh: Using a medicine ball you jump up as high as you can (personally I can’t get very high!) then jump out as far as you can, sprawl, pushup on the medicine ball and repeat. We did 50 yards. Now this was tough after only 25 yards…which is why we did another 25!

Eighth: An exercise circuit of 9 exercises, 30 seconds for Max reps. 2 cycles. The only rest is going from one exercise to the other. Exercises consisted of: Lying pullups, Ab pullins on slide board, cross touch pushups, Ham pull ins with exercise ball, side laterals on Vertimax, Triceps extensions with gold tband, DB rows, bottom burpees, step drill. Exhausting!

Core: Finally! Unilateral bridge/leg raise 25 each side, side plank hip raises 25 each side, “V” crunch 25, side crunch legs up 25 each side, reverse crunch/hip ups 25!

Very exhausting and in a good way!

CORE Day Only Again

This work out is from 1/6/2010. OK…so I said we wouldn’t do an all core day again. Well I changed my mind. Decided to try it again only a bit different after Randy comes in with a few good ideas…next thing you know we are playing with plates almost the whole time. Guys played with 45s. Girls played with 25s. New people occasionally a 10 pounder. T shirt by Yes…Fragile!

Warm Up: Toe Hops for 2 min then Inchworms for 50 yards.

Part 1: Plate floor to overhead 3 sets 5 on each side.

Part 2: Plate Overhead Spin 3 Sets 5 on each side.

Part 3: Horizontal Plate Twist with pause in the middle. 3 sets 5 on each side.

Part 4: Horizontal Plate Twist without pause. 3 sets 5 on each side.

Part 5: Plate overhead Twists 3 sets 5 on each side.

Part 6: Front Plate Raises. 3 sets 10. Some folks with say this works shoulders. It does but it engages the core as well. Same thing with plate overhead spins above.

Part 7: Plate Raises moving feet. Don’t have a real good name for this one. Just a variation off the front plate raise. 3 set 8.

Part 8: Plate stuff on floor. Windshield wipers 10 each side, sit up and side to side 10 reps each side, Leg raises with plate over head 20 reps, lemon squeezers with plate overhead 20 reps, Plate to toes 10 reps, reverse crunches with plate overhead 20 reps, seated twists with feet up 10 on each side.

This core day was tougher than the other one. But still not that taxing on the body. Still looks tough in writing!

The Vid:

CORE Only Day

So second workout of the year, 1/4/2010. Decided to do something we’ve never done…which is something we try to keep doing just to keep us guessing…me included…and I’m the one (usually) coming up with this stuff. Anyway…decided to do an all core workout. I was kinda dreading it all day. For fanboys…Kneel Before ZOD! Tshirt.

Part 1: 6 exercises, 30 seconds at each station, Max reps. “L” sits, Leg pullins with Swiss ball, “Windshield wipers”, DB bridge with reach back, Ab pullins on slide board, Plank to push up.

Part 2: 7 exercises, 30 seconds at each station, Max reps. Slosh pipe side bends, Side Crunch on step, planks, tables, Ab reaches on slide board, Alternate foot to hand push up, Medicine ball side to side with feet off ground.

Part 3: Plate CORE work. Everybody got a plate they could handle. Most of the guys got a 45. Most of the girls got a 25. New folks got a 10. Sit up-side to side 10 reps each side, Plate to feet 10 reps, Plate crunches 10 reps, Plate over head lemon Squeezers 20 reps, Plate over head leg raises 20 reps.

Part 4: Medicine Ball stuff. 7 balls ranging in size from 4 to 12 pounds. Sit up and side to side 5 reps each side then pass the ball to the left, repeated that again but passing the ball to the right, leg raises with ball over head 10 reps each ball, Ball to each foot 3 reps each foot then passing the ball to the right.

Part 5: Bicycles 20 reps each side, Elbows to knees 20 reps, Alternate hand to foot 20 reps each side, Hip rolls 20 reps, bicycles again 20 reps each side, Toe Touch 20 reps, Reverse crunches 20 reps.

Ya know you’d think this was a hard workout…it wasn’t. Toward the end of the video you here me comment on that. So what does that mean? On paper it looked hard. But in reality I guess we are in better shape than I thought.

The vid: