15TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-16-2020

T-Shirt: BOB MARLY

Music: NONE TODAY

A Saturday, “social distancing”, 25 minute body weight workout.

Done non-stop to keep the heart rate up and the sweat pouring.

First Thing: Body Weight Circuit 1

1. Wide Chair Squats, Lean Back 20
2. Short Lunges 10 each side
3. Regular Chair Squats 20
4. Long Collapsing Lunges 10 each side
5. Feet Together Chair Squats 20
6. Long Lunge, Lean Back 10 each side
7. L Foot In Front of R Foot Squats 20
8. Chair Lunges 10 each side
9. R Foot In Front of L Foot 20
10. Knee Dip Below Chair Seat Lunges 10 each side
11. Left Foot Over Right Foot Chair Squats 20
12. Rear Lunges 10 each side
13. Right Foot Over Left Foot Chair Squats 20
14. Side Lunges 10 each side

Second Thing: Body Weight Circuit 2

Same exercises but…

10 reps for all the squat moves.

5 reps/each side for all the lunging moves.

Third Thing: Leg Raises

100 reps

Hell we had some time to burn.’

So burned up the abs.

Video:

14TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-12-2020

T-Shirt: NORMAL SHIT

Still continuing with our “social distancing” body weight workouts.

Never the same…always different.

This was non-stop. Lasted around 25 minutes.

First Thing: Body Weight Circuit 1

• Wide Chair Squats, Lean Back 20
• Regular Chair Squats, Lean Back 20
• Feet Together Chair Squats 20
• L Foot In Front of R Foot 20
• R Foot In Front of L Foot 20
• Butt Up Squats 20
• 1 Leg Squats 10 each side

Second Thing: Body Weight Circuit 2

• Leg Raises 50
• Lemon Squeezers 50
• Leg Sways 50
• Leg Circles IN 50
• Leg Circles OUT 50
• Left/Right Lemon Squeezers 50
• Flutter Kicks 50

Third Thing: Body Weight Circuit 3

• Short Lunges 10 each side
• Long Collapsing Lunges 10 each side
• Long Lunge, Stand/Lean Back 10 each side
• Chair Lunge 10 each side
• Chair Lunge, Knee Dip Below Chair Seat 10 each side
• Side Lunges 10 each side

Fourth Thing: Body Weight Circuit 4

• Wide Chair Squats, Lean Back 5
• Regular Chair Squats, Lean Back 5
• Feet Together Chair Squats 5
• L Foot In Front of R Foot 5
• R Foot In Front of L Foot 5
• Butt Up Squats 5
• 1 Leg Squats 5 each side

Fifth Thing: Body Weight Circuit 5

• Leg Raises 10
• Lemon Squeezers 10
• Leg Sways 10
• Leg Circles IN 10
• Leg Circles OUT 10
• Left/Right Lemon Squeezers 10
• Flutter Kicks 10

Sixth Thing: Body Weight Circuit 6

• Short Lunges 5 each side
• Long Collapsing Lunges 5 each side
• Long Lunge, Stand/Lean Back 5 each side
• Chair Lunge 5 each side
• Chair Lunge, Knee Dip Below Chair Seat 5 each side
• Side Lunges 5 each side

Video:

13th QUARANTINE BODY WEIGHT WORKOUT

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:

12TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-5-2020

T-Shirt: KIRK SPOCK

Music: NONE TODAY

Another “social distancing” online body weight workout!

Similar but different…and still sweat producing!

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

• Wide Squat, Come Up On Toes, Tap Chair w/Foot 20
• Chest to Chair Push Ups 10 reps
• Leg Raises 30
• Regular Squats, Butt Up 10
• Lemon Squeezers 30
• Walk, Bend Over, Touch Floor/Toes 10 steps
• Walk, Hand to Opposite Foot (behind) 20 steps

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

• Regular Squat, Straight Leg Back 10 each side
• Chest to Chair Push Ups, Straight Leg Back 10
• Leg Raises 40
• Wide Squats, Butt Up 10
• Lemon Squeezers 40
• Walk, Bend Over, Touch Floor/Toes 10 steps
• Walk, Hand to Opposite Foot (behind) 20 steps

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

• Squat, Bend Knee, Leg Back 20
• Chair Push Ups, Bend Knee, Leg Back 10
• Leg Raises 50
• Feet Together Squats, Butt Up 10
• Lemon Squeezers 50
• Walk, Bend Over, Touch Floor/Toes 10 steps
• Walk, Hand to Opposite Foot (behind) 20 steps

Video:

ELEVENTH QUARANTINE BODY WEIGHT WORKOUT

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

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:

EIGHTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-21-2020

T-Shirt: Sin City Raiders

Music: NONE TODAY

So we are still doing some “social distancing” workouts! These workouts are essentially non-stop. This was just under 30 minutes. Zoom allows 40 minutes max if having more than 2 logging on. I’m actually glad…because I’d probably do an hour if I could!

First Thing: Body Weight Circuit 1 (done twice)

• Chair Lunges 10 each side
• Hands Close Push Ups 10
• Leg Raises 20
• Wide Squats, Foot on Chair each rep 10 each side
• Bridges, Feet on Chair 20
• Moving Jumping Jacks 20
• Heel-Toe/Toe-Heel Walk 10 forward/10 backward

Second Thing: Body Weight Circuit 2 (done twice)

• Short Lunge, Knee to Heel 10 each side
• Diamond Push Ups 10
• Lemon Squeezers 20
• Stripper Squats 20
• Straight Leg, Feet on Chair, Bridge Variation 20
• Moving Jumping Jacks 20
• Heel-Toe/Toe-Heel Walk 10 forward/10 backward

Third Thing: Body Weight Circuit 3 (done twice)

• Collapsing Long Lunge 10 each side
• Close Hand Push Ups/Feet on Chair 10
• Leg Raises/Lemon Squeezers Combo 20
• Butt Up Squats 20
• 1 Leg Bridges 10 each side
• Moving Jumping Jacks 20
• Heel-Toe/Toe-Heel Walk 10 forward/10 backward

Fourth Thing: Body Weight Circuit 4 (done twice)

• Lunge Hops 10 each side
• Chair Dips 10
• Leg Raise Curve 20
• Jump Squats, Slap Thighs 20
• 1 Leg Straight Leg Butt Lifts 10 each side
• Moving Jumping Jacks 20
• Heel-Toe/Toe-Heel Walk 10 forward/10 backward

Video:

SEVENTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-18-2020

T-Shirt: HULK’S GYM

Music: NONE TODAY

And heres another “social distancing” Saturday morning workout!

These workouts are essentially non-stop and this one took under 30 minutes.

Every workout we do is different. Just because I want them that way. Sometimes a lot different, sometimes “similar but different”.

First Thing: Body Weight Circuit 1

• Wide Squat, Place foot on chair 10 reps each side
• Feet on Chair Push Ups 10 reps
• Short Lunges, Heel to Toe 10 reps each side
• Walkout Push Ups 10 reps
• Feet to Ceiling Crunches 20 reps
• Bent Knee Over Chair Back 10 reps each side
• Toe Hops 20 reps

Second Thing: “Tabata” Style Long Lunge

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

This will burn!

Third Thing: “Tabata” Style Leg Raises

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

Fourth Thing: Body Weight Circuit 2

• Full Squat then foot on chair 10 reps each side
• Chair Push Ups, Chest to Seat 10 reps
• Short Lunge, 2-3” off floor 10 reps each side
• Reverse Walkout Push Ups 10 reps
• Wide Leg, Feet to Ceiling, Hand to Opposite Foot 10 each side
• Straight Leg Over Chair Back 10 each side
• 1 Leg Toe Hops 20 each side

Fifth Thing: “Tabata” Style Crunches

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

Video:

SIXTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-14-2020

T-Shirt: KEEP ON TRUCKIN

Music: NONE TODAY

Did another “social distancing” workout because of COVID 19!

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

Every workout we do is different. Sometimes a lot different, sometimes “similar but different”.

First Thing: Body Weight Circuit 1

• Jump Squats 20 reps
• Walkout Push Ups/Lean Back 10 reps
• Long Lunge 10 reps each side
• Leg Raises 20 reps
• 1 Leg Squat 5 each side
• Jumping Jacks 20 reps
• 1 Leg Stand 5 count each side

Second Thing: “Tabata” Style Chair Squats

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

This will burn your behind!

Third Thing: Body Weight Circuit 2

• Jump Squat/Spin 20 reps
• Walkout Push Up/Rotate/Hand to Ceiling 5 each side
• Long Deep Lunge 2-3” off floor 10 each side
• Lemon Squeezers 20 reps
• 1 Leg Squats 10 each side
• Jumping Jacks 20 reps
• 1 Leg Stand 10 count each side

Fourth Thing: “Tabata” Style Push Ups

Max reps, fast as possible.

20 sec on/10 sec break

4 minutes

If you can’t complete a regular push up then do them on the knees…

Fifth Thing: Body Weight Circuit 3

• Jump Squat-High Knee 5 each side
  
• Reverse Walkout Push Up 10 reps
• Short Lunge, Knee to Heel 5 each side
• Legs Sways 20 reps
• 1 Leg Squat Jump 5 each side
• Jumping Jacks 20 reps
• 1 Leg Stand 15 count each side

Video: