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:

24TH QUARANTINE BODY WEIGHT WORKOUT

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:

23RD QUARANTINE BODY WEIGHT WORKOUT

Workout for 6-20-2020

We did this Saturday. Just another at home, social distancing workout!

This was done non-stop.

Took under 25 minutes.

First Thing: Body Weight Circuit 1

10 exercises

• Wide Squats 15
• Wide Squats, Up on Toes 15
• Wide Squats, Lean Back 15
• Wide Squats, Up on Toes, Bend Touch Toes 15
• Wide Squats, Up on Toes, Bend Touch Toes, Lean Back 15
• Wide Squats, Arm Out to Side, Twist 15
• Wide Squats, Arm Out to Side, Twist, Touch Toes 15
• Wide Prisoner Squats, Knee to Elbow 15
• Wide Prisoner Squats, Twist, Hip Flex 15
• Wide Jump Squats 15

Second Thing: Body Weight Circuit 2

10 more exercises

• Heel Raises, Leg Wide 20
• Heel Raises, Feet shoulder width 20
• Heel Raises, Feet Together 20
• Toe Hops, Legs Wide 20
• Toe Hops, Feet shoulder width 20
• Toe Hops, Feet together 20
• Toe Hops Forward 20
• Toe Hops Backward 20
• Toe Hops Sideways 20
• Toe Hops Twisting 20

Third Thing: Body Weight Circuit 3

8 exercises

• Leg Raises 25
• Lemon Squeezers 25
• Leg Circles 25
• Leg Circles, Legs Wide 25
• Leg Sways 25
• Flutter kicks 25
• Figure 8s w/legs 25
• Lemon Squeezers, knees left to right 25

Video:

21ST QUARANTINE BODY WEIGHT WORKOUT

Workout for 6-6-2020

Yep more body-weight stuff you can do to keep moving if you are 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

• Wide Squats, Lean Back 20
• Regular Push Ups 10
• Regular Squats, Lean Back 20
• Chest to Chair Push Ups 10
• Feet Together Squats, Lean Back 20
• Feet on Chair Push Ups 10
• Left foot in front of Right Squats 20
• Walkout Push Ups 10
• Right foot in front of Left Squats 20
• Walkout Rotation Push Ups 10

Second Thing: Body Weight Circuit 2

10 more exercises

• Wide Jump Squats 20
• Push Ups, Pause at Top 10
• Regular Jump Squats 20
• Chest to Chair Push Ups, Pause at Top 10
• Feet Together Jump Squats 20
• Feet on Chair Push Ups, Pause at Top 10
• Left foot in front of Right Jump Squats 20
• Walkout Push Ups, Pause at Top 10
• Right foot in front of Left Jump Squats 20
• Walkout Rotation Push Ups, Pause at Top 10

Third Thing: Body Weight Circuit 3

10 exercises

• Leg Raises 25
• Lunge, Lean Back 10
• Lemon Squeezers 25
• Collapse Forward Lunges 10
• Leg Sways 25
• Short Lunges 10
• Lemon Squeezers, Knees L-R 25
• Chair Lunges 10
• Flutter Kicks 25
• Side Lunges 10

19TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-30-2020

T-Shirt: ARNOLD CLASSIC

Music: NONE TODAY

And for those of you still not leaving the house here’s another “social distancing” body weight workout. The only equipment you need is a chair!

This was around 25 minutes, non-stop as usual.

First Thing: Body Weight Circuit 1

10 exercises

• Wide Chair Squats, Lean Back 20
• Long Lunges 10 each side
• 1 Leg Squat, Down Slow 5 each side
• Chair Push Ups 10
• Feet on Chair Push Ups 10
• Feet on Chair Push Ups, Wide Hands 10
• Leg Raises 30
• Lemon Squeezers 30
• Leg Sways 30
• Heel-Toe Walk, Forward/Backward 10 each way

Second Thing: Body Weight Circuit 2

10 more exercises

• Regular Foot Width Chair Squats, Lean Back 20
• Short Lunge 10 each side
• 1 Leg Squat, Down Slow 10 each side
• Chair Push Ups, Pause 5 sec at top 10
• Feet on Chair Push Ups, Pause 5 sec at top 10
• Feet on Chair Push Ups, Wide Hands, Pause 5 sec at top 10
• Leg Raises 40
• Lemon Squeezers 40
• Leg Sways 40
• Heel-Toe Walk, Forward/Backward 10 each way

Third Thing: Body Weight Circuit 3

10 exercises

• Feet Together Squats, Lean Back 20
• Walking Lunge, Lean Forward, Touch Floor 20 steps
• 1 Leg Squat, Down Slow 15 each side
• Walk Out Push Ups 10
• Walk Out Push Ups, Pause at Top 10
• Walk Out Push Ups, Pause at Top 5 sec 10
• Leg Raises 50
• Lemon Squeezers 50
• Leg Sways 50
• Heel-Toe Walk, Forward/Backward 10 each way

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:

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: