Posts Tagged ‘agility ladder’

Workout for 7-9-2018


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!




Image18Workout 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.Image2
Not sure about getting more agile but it is “novel” motion!

Second: Crawling

A variety of crawling around on the floor!

Table Crawl
Backward Table Crawl
Sideways Table CrawlImage4
Hands and Knees
Bear Crawl
Belly Crawl
Push Up Position Crawls
On Back Crawl
Rolling to Plank
Rolling to Push Up Position

Third: Burpees and AbsImage10

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 10Image7
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 10Image13
Burpees 10


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


Image19Workout 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!Image1
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 ForwardImage3
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 TechniqueImage6

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 StuffImage21

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



Image7Workout 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!Image2

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 UpsImage5

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!)Image6

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!



Image6Workout 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.Image1
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 SidewaysImage2
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 StraightImage4
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 Image5
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 BallsImage7
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 SideImage12
Side Leg Raises 25 Each Side
Fingers To Toes Crunches 25



Image25Workout 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!Image2

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 poundsImage6
5 Reps for each set

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 UpsImage10

And now for something different!

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

Fourth: Mountain Climbers

“Tabata” StyleImage12

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.

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



Image15Workout 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!Image1

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: InchwormsImage5

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” WithImage7
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.Image9

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 10Image11
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!

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 BallImage17
Ball Overhead, In One Hand, Seated Leg Raises 5 Each Hand, Each Ball