Another Body Weight Workout!!!

Workout for 11-26-2018

T-Shirt: Dos Pilotos

Music: Funk

A bunch of different body weight exercises/movements to keep us busy for an hour.

Always “Similar But Different”!!

First:

Agility Ladder Drills

• Second:

  Agility Ladder Drill

• Long Lunge Forward/Backward
• Agility Ladder Drill
• Short Lunge Forward/Backward
• Agility Ladder Drill
• Hip Flex Forward/Backward
• Agility Ladder Drill
• High Kick Out-In/High Kick In-Out
• Agility Ladder Drill
• High Kick Straight Up
• Agility Ladder Drill
• Side Sumo Squat w/Twist
• Agility Ladder Drill
• Jump Up/Jump Out
• Agility Ladder Drill
• Jump Up/Jump Backward

Third: Chair Squats

 

• Wide 20
• One Foot Width In 20
• Feet Outside of Chair Legs 20
• Feet Inside of Chair Legs 20
• Feet Together 20
• Left Crossed Over Right 20
• Right Crossed Over Left 20
• Right Foot In Front of Left 20
• Left Foot In Front of Right 20
• Single Leg Squats 20 reps each leg

Fourth: Still on the chairs

• Jump Squats 20
• Lunge Chair Squats 20 each side
• Bridges Feet in Back of Chair Seat 20
• Bridges Feet in Middle of Chair Seat 20
• Bridges Feet in Front of Chair Seat 20
• Bridges Left Foot Back/Right Front 20
• Bridges Right Foot Back/Left Front 20
• Bridges Left Foot on Floor/Right on Chair 20
• Bridges Right Foot on Floor/Left on Chair 20
• Bridges One Foot on Chair 20 each side
• Bridges Both Feet on Floor, one on chair, both on chair, one on chair, both of floor 10
• Bridges Feet on End of Chair, legs straight, hips up 20
• Bridges One Foot on End of Chair, Other leg straight, hips up 20 each side

Fifth: Abs…Yep…still on chairs

• Seated Leg Raises 100
• Lemon Squeezers 100
• Leg Circles 100 total
• Legs Wide, 50 Circles In, 50 Circles Out
• Legs Side to Side 100
• Crossed Leg-Leg Raises 100 total

 

 

Video:

STEAMY CIRCUIT TRAINING

Workout for 7-25-2018

T-Shirt: EXHALE

Music: Old Stuff

Why “steamy”? Well…it was hot, humid, and didn’t really get any better!

A lot of “conditioning” stuff today doing it in a circuit style.

There were 18 stations. Some were more difficult than others.

Components included: Jumping, quick foot movements, balance, strength, endurance (to a degree).

The most fun was when it was over…

First Circuit:

• EZ Bar Triceps Ext
• BB Curls
• Keg Press/Burpee/Push Up
• DB Curls
• DB Press
• AB Thingy
• Triceps Ext w/Band
• Slideboard
• Low Chair Squat Jump w/Ball
• Put on Pants
• Back Ext w/Plates
• Flip Tire
• Burpee on Tire/Jump on Tire
• Ball Toss
• Agility Ladder
• Run
• Hit Tire w/Bat
• Jump Up/JumpOut

 

Second Circuit:

Same as the first but only 5 – 8 reps at each station.

We added 10 crunches, 10 Leg Raises, and 3 Push-ups between each station.

Third: “Cool down”??

Stretching with beverage of choice: Water or Beer

 

Video:

 

 

 

JONESERCISE 7 9 2018: Snowball Fight in July???

Workout for 7-9-2018

T-Shirt: BEER HUNTER

Music: Old Stuff
It’s been hot! Duh? It’s July and we’re in Georgia!
I tell people we have air in the winter and heat in the summer. Pretty much true.

The later part of the workout we had an “indoor snow ball fight”. Yep, part of the workout. May sound easy but it isn’t. It’s tough…but it’s kinda fun.

 

First: Warm Up???

We usually use agility ladders during the winter for a warm up. Then gradually strip away the clothes. I decided to use them today just for the hell of it.

Agility Ladder and Burpees. Each drill done down and back with 3 burpees in between each. 9 Different foot drills, down and back. Total of 6 burpees each drill. Simple math, 54 burpees.

Second: Chair Squats

Lean back when standing and lean back when seated.

• 20 Wide
• 20 Not so Wide
• 20 Feet just outside of chair legs
• 20 Feet just inside of chair legs
• 20 Feet together
• 10 Left foot in front of Right
• 10 Right foot in front of Left
• 10 Left foot back Lunge Squat
• 10 Right foot back Lunge Squat

 

Third: Chair Squats and Poles

Squat, twist, lean back when seated

• 20 Wide
• 20 Not so Wide
• 20 Feet just outside of chair legs
• 20 Feet just inside of chair legs
• 20 Feet together

Fourth: Chairs, Poles, Modified Burpees

Squat, twist, lean back when seated

3 Modified or Chair burpees after each set of squats.

• 10 Wide
• 10 Not so Wide
• 10 Feet just outside of chair legs
• 10 Feet just inside of chair legs
• 10 Feet together

Fifth: Indoor “Snowball Fight”

A pile of white socks for the snowballs.

On “GO” everyone runs and gets one “ball”. You are only allowed one ball in your hand at a time.

You try and hit other people. You have to jump up to throw the “ball”. If they get hit they get hit they must do 5 push ups before they can get back in the game.

The first round was for 4 minutes. Doesn’t sound like much but it was tiring!

The second round lasted 3 minutes but instead of push up we did 2 burpees with push ups if you got hit.

Sixth: “Cool down”??

Stretching with beverage of choice: Water or Beer.

And it did “cool off” by the end of the hour!

 

Video:

Mega Bodyweight Movements

Workout for 11-4-2015
T-Shirt: Does Your Physical Therapist Even Lift?
Music: The Police

Back to a bodyweight workout today.
Ironic that I wear a “lifting” shirt since it’s all bodyweight.
Eventually we’ll be using some weights again.
Won’t be long!

First: Agility Ladder Drills

A variety of foot movements just to get started.
Not sure about getting more agile but it is “novel” motion!

Second: Crawling

A variety of crawling around on the floor!

Inchworms
Table Crawl
Backward Table Crawl
Sideways Table Crawl
Hands and Knees
Bear Crawl
Belly Crawl
Push Up Position Crawls
On Back Crawl
Rolling
Rolling to Plank
Rolling to Push Up Position

Third: Burpees and Abs

Burpees 10
Reverse Crunches/Hip Up Combo
Burpees 10
Randy Rockers 10
Burpees 10
Leg Raises, Feet to Behind Head 10
Burpees 10
Sprinter Sit Up Bent Knee 10
Burpees 10
Crunches w/Leg Raised 10
Burpees 10
Sprinter Sit Up Straight Knees 10
Burpees 10
Supine Right Hand to Left Foot 10
Burpees 10
Supine Left Hand to Right Foot 10
Burpees 10
Supine Hand to Feet Leg Raises 10
Burpees 10

Fourth:

Get Off The Floor 10
Knee to Opposite Heel, Kneel, Stand 10 Each Side
Hop Up From Kneeling Position 10
Kneel, Sit Back and Stand 10

Video:

Lowers Emphasis Mobility Stuff

Workout for 1-24-2015
Music: Black Sabbath
T-Shirt: Average Joe’s Gymnasium

Still smartin’ from the last workout.
It was unexpected but that session not only hit the abs but also the lowback, the obiques, the hip flexors, adductors, triceps, lats, and chest.

We’ll have to do something like that again!
Just not anytime soon.

First: Agility Ladder Drills

Well, not for any special reason.
It was just too chilly to launch into anything else.

Second: Lower Mobility Stuff

High Knees Forward
High Knees Backward
High Knees Sideways

High Knees Forward ER
High Knees Backward ER
High Knees Sideways ER

High Kicks, Opposite Foot to Hand

Third: Working On Technique

One Leg Squat, Opposite Knee Bent, Knee to Floor
One Leg Squat
Eccentric Pistol To Chair
Eccentric Pistol To Floor
Push Up Chest to Floor
Push Up Chest to Chair

Fourth: More Mobility Stuff

Wide Squat Walk Forward
Wide Squat Walk Backward

Forward Walk Hands to Toes
Backward Walk Hands to Toes
Sideways Walk Hands to Toes

Fifth: Organism Walks

Lizard Walk
Spiderman Walk

Video:

 

Magic Number 61!

Workout for 12-17-2014
Music: Some stuff Randy has layin around…
T-Shirt: F Bombs

We haven’t done a birthday workout in a long time.
Maybe we should have waited for someone a little younger!
This was one difficult buggar!

Probably one of the few workouts we “didn’t finish”.
There were literally hundreds of push ups in this one!

First: Agility Ladder

Just to warm up a bit.
Heck if we didn’t do these we might have finished the workout.
On the other hand…I’m glad we did these first!

Second: Mountain Climbers and Push Ups

10 Mountain Climbers
1 Push Up

10 Mountain Climbers
2 Push Ups

10 Mountain Climbers
3 Push Ups…(There is a pattern here!) up to 61(the magic birthday number!)

We were supposed to get up to 61 pushups but I could tell we were running out of time.
So when we hit 48 pushups the next set we jumped up to 61 pushups and worked our way down. We made it to about 56 pushups so we weren’t far off from finishing.

This is one of those that looked much easier on paper!

Video:

 

Monsters, A Bunch of Them!

Workout for 12-13-2014
Music: Jimi Hendrix
T-Shirt: Alcatraz Triathalon

Continuing to wind down this year with some workouts.
And of course they are all different.
That’s what make them interesting.
That is, not doing the same thing every time!

First: Agility Ladder Drills

We may be doing a few more of these during the colder months.
Especially since we don’t do much in the direction of “Warm Ups”.

Second: Monster Walks

With Gold Theraband.

Side Ways Back/Knees Straight
Forward Back/Knees Straight
Backward Back/Knees Straight
Athletic Position Sideways
Forward Lunge
Rear Lunge

Third: More Monster Walks

With Gold Theraband.
With a medicine ball held in front.

Side Ways Back/Knees Straight
Forward Back/Knees Straight
Forward Lunge
Athletic Position Sideways

Fourth: Even More Monster Walks

With Gold Theraband.
This time with a medicine ball…Overhead.

Side Ways Back/Knees Straight
Forward Lunge
Athletic Position Sideways

Fifth: More Stuff Using Balls

8 Balls, Different Weights/Diameters

Push Up kinda stuff!

Hop On Ball 1 Push Up All Balls
On Ball Push Up, Hop on Floor, Another Push Up, All Balls
5 Overhead Squats, 5 Push Ups Chest to Ball, All Balls
Ball Slam, Sprawl, Hop On Ball, 2 Reps Each Ball

Sixth: Abs/Core

Crunches 25
Bridges 25
Side Hip Ups 25 Each Side
One Leg Bridges 25 Each Side
Side Leg Raises 25 Each Side
Fingers To Toes Crunches 25

Video:

 

Different Stuff To Sweat By

Workout for 12-10-2014.

Music: Collective Soul.
T-shirt: JONES

The evening started off chilly.
Again this is the time for dressing in layers.
Rare will be the day we keep everything on we came in with.
And that is no problem with us!

First: Agility Ladder Drills

We do this mostly during the colder months.
Hence today.
Heck sometimes we’ve turned the entire workout in to agility ladder variations!

Second: DB Ladders

DB Pairs from 15 – 55 pounds
5 Reps for each set

Squats
DB Overhead Presses

For the squats, we went “up and down” the ladder.
For the presses, we just went “up the ladder”.

Third: Moving Push Ups

And now for something different!

Twisting Backward Down the Lane
Plank to Push Up and Roll
Rolling to Push Up

Fourth: Mountain Climbers

“Tabata” Style

As fast as you can for 20 seconds, then a 10 second break. Then repeat 8 times.

Fifth: Quickie Barbell Workout

11 Exercises, 25 Reps Each
Use either a 25 pound or a 45 pound bar.

Squats
Heel Raises
Good Mornings
Barbell Rows
Straight Leg Deadlifts
Upright Rows
Overhead Press
Floor Press
Bar To Toes Crunches
Skull Crushers
Barbell Curls

Video:

 

7 Things We Did Today

Workout for 12-8-2014
Music: Santana then a bunch of other stuff
T-Shirt: Ultimate Fighter

More “conditioning” stuff today.
We never get bored.
Something different every time.
A bunch of body weight stuff until we got to the ab/core work.
Started out all bundled up but things heated up fast!

First: Agility Ladder Drills

Something to get the blood flowing on a cool evening.
We do them occasionally.
Not sure if we are any more “agile” but at least we can move!

Second: Inchworms

Done with one push up…
Then two push ups…
Then three push ups…
Then four push ups…

Third: Squats and Push Ups

Chair Squats
“Super Setted” With
Feet on Chair Push Ups

First 25 Reps Each
Then 24 Reps Each
Then 23 Reps Each
…and on down to 15 Reps Each

Fourth: More Squat Stuff

But not too much.

Chair Jump Squats 20
Chair One Leg Squats 20 Each Leg

Fifth: Push Up Variations

Regular 10
Wide 10
Hand In, Hand Out 5 Each Side
Cobra 10
Hands Over Head 10
Rotation 10

Sixth: Grass Drills

Here you “chop” your feet quickly in place.

Then hit the ground and pop back up. Takes your breath away!

Regular
Wave
Jump 180 (Two Tiered)

Seventh: Medicine Ball Abs/Core

9 Balls, 6 – 20 Pounds

Ball Overhead Seated Leg Raises 10 Each Ball
Crunches Ball Between Knees 10 Each Ball
Ball Overhead, In One Hand, Seated Leg Raises 5 Each Hand, Each Ball
Video:

Big Variety Workout!

Workout for 11-10-2014
Music: Top Hits 1975
T-Shirt: LIVEWRONG

Just a bunch of different things tonight.
Guess you could call this a “conditioning workout”.
Or you could call it “Fred” if you wanted to.
Doesn’t really matter.
We could feel a different from beginning to end!

First: Warm Up?

Not much of one. We don’t really do warm ups.

Agility Ladder
Then Hopping Over Some Stuff
Then Jumping Up and Jumping Out
Then Running About 100 Yards or so

Did this little “circuit” twice.

Second: Monster Walks

Brought out the Gold Theraband.
Haven’t done this in a while.

Walk Knees Straight Small Steps Forward
Walk Knees Straight Small Steps Backward
Walk Knees Straight Small Steps Sideways

Lunge Forward
Lunge Backwards

Sideways Squat Walk

Third: Inchworms

Did these with one push up.
Then two.
Then three.
Then four.
Then five.
That was more than enough of this!

Fourth: Chair Stuff

Squats 100
Feet On Chair Push Ups 25
Feet On Chair Bridging 100
Chest To Chair Push Ups 25
One Leg Chair Squats 50 Each Leg
Crescent Kick Around Chair 15 Each Side

Fifth: Medicine Ball Core/Abs

9 Balls
6 – 24 Pounds

Ball Overhead Seated Leg Raises 10 Each Ball
Ball Between Knee Crunches 5 Each Ball
Seated Twists Feet Up 3 Reps Each Ball
Sit Up Twists 3 Rep Each Ball
Ball Overhead One Hand Seated Leg Raises 10 Each Ball
Seated Figure 8s 3 Reps Each Ball

Video: