Saturday Whole Body Circuit

Workout for 1-11-2020

T-Shirt: FRITZ THE CAT

Music: OLD STUFF

Another “similar but different” workout.

Did a circuit again.

Found a way to get the whole body done.

Took under 45 minutes.

First Circuit: Chest and Thighs

2 Cycles, 10 Reps, No rest

Incline DB Press

Flat Flyes

Parrallett Push Ups

Band Flyes

Keg Leg Curls

Chair DB Squats

Chair Bridging

Leg Extensions

Second Circuit: Back and Shoulders

2 Cycles, 10 Reps, No rest

Supported DB Rows

Bentover Laterals

Unsupported DB Rows

Standing Band Rear Laterals

DB Side Laterals

Tube Front Laterals

Plate Upright Rows

Overhead Presses

Third Circuit: Arms, Abs, and Calves

2 Cycles, 10 Reps, No rest

Incline Leg Raises

Incline Sit Ups w/Med Ball

Heel Raises

Toes Hops

Preacher Curls

DB Triceps Extensions

Tube Curls

Lying DB Extensions

BB Curls

EZ Bar Triceps Extensions

Video:

JUST ANOTHER WEDNESDAY WORKOUT

Workout for 1-8-2020

T-Shirt: A-M-I-G-O-S

Music: OLD STUFF

More circuit training.

I wanted to do some exercises that we don’t do as often.

And we did!

First Circuit: 14 Stations, 10 Reps

BB Upright Rows

Reverse Curls

Incline DB Curls

Incline DB Flyes

DB Rows Unsupported

Tube Triceps Kick Backs

Chest Crusher

Tube Curls

Supine DB Triceps Extensions

Sissy Squat w/Med Ball

Lunges on 2×4 w/Med Ball Overhead

Hula Hoop

Inverted Rows Underhanded

Chair Jump Squats

Second Circuit: Same Stations, 12 Reps

Third Circuit: Same Stations

But 10 reps and add 5 push ups/10 Crunches between each station.

Fourth Circuit: Same Stations

This time 8 reps at each station. Between each one we did 5 push ups, 10 crunches, and 10 leg raises.

Video:

PICK AN EXERCISE

Workout for 1-6-2020

T-Shirt: MOUSE RAT

Music: OLD STUFF

Decided to do some circuit training…with a few “twists”.

Everyone picked out an exercise to do.

We set them up and did them!

First Circuit: 10 Stations

10 reps each station.

Did it twice, no rest.

Hell…that’s like 20 stations done once.

BB Curls

Seated Med Ball Twists

DB Triceps Extensions

Crunches on Swiss Ball w/Med Ball

Hula Hoop

Parallette Push Ups

Incline Leg Raises

Back Extensions w/Med Ball

Inverted Rows

Deadlifts

Second Circuit: Same 10 stations…with a “twist”

After each station we rolled some exercise dice and did whatever it said. This was harder than the first round.

BB Curls then 60 sec Crunches

Seated Med Ball Twists then 10 Jumping Jacks

DB Triceps Extensions then 60 seconds of Jumping Jacks

Crunches on Swiss Ball w/Med Ball then 20 Push Ups

Hula Hoop then 30 Push Ups

Parallette Push Ups then Push Ups for 90 seconds

Incline Leg Raises then 20 Body Weight Squats

Back Extensions w/Med Ball then Crunches for 90 seconds

Inverted Rows then 10 Jumping Jacks

Deadlifts then 30 Crunches

Third Circuit: 10 stations again…with another “twist”

Same stations except back extensions. We did Roman Chair sit ups w/med ball instead. The “twist” was doing 5 burpees between each station!

Video:

Saturday Circuit

Workout for 1-4-2020

T-Shirt: MASTIFFS

Music: OLD STUFF

The SECOND workout of the year.

Essentially single body part circuits.

This took a little less than 50 minutes.

First Thing: Chest and Abs Circuit

Three times around. No rest. 10 Reps Each.

• Incline DB Press
• Flat DB Flyes
• Parallette Push Ups
• Incline Sit Ups w/Medicine Ball
• Crusher
• Band Flyes

Second Thing: Back and Abs Circuit

Three times around. No rest. 10 Reps Each.

• DB Rows
• Bent Over Laterals
• BB Rows
• Incline Sit Ups w/Medicine Ball
• Inverted Rows
• Standing Rear Tube Laterals

Third Thing: Shoulders and Abs Circuit

Three times around. No rest. 10 Reps Each.

• DB Side Laterals
• BB Upright Rows
• Tube Front Laterals
• Incline Sit Ups w/Medicine Ball
• Plate Upright Rows
• BB Press

Fourth Thing: Arms and Thighs Circuit

Three times around. No rest. 10 Reps Each.

• DB Curls
• Triceps Extensions w/EZ Bar
• BB Curls
• Bench Dips
• Chair Squat w/Med Ball Overhead
• Chair Bridging
• Chair Squat w/Med Ball in Front
• Tube Curls
• DB Triceps Extensions

Video:

2019 TO 2020 WORKOUT

Workout for 1-2-2020

T-Shirt: YOU DID NOT WAKE UP TODAY TO BE MEDIOCRE

Music: OLD STUFF

The FIRST workout of the year.

This workout was themed “leaving 2019 and entering 2020”.

Took about 50 minutes. I thought it would take longer!

First Thing: 20 Stations, 19 Reps Per Station (2019)

The first circuit had 20 stations and we did 19 reps per station. Get it? 2019?

• BB Curls
• Triceps Ext w/EZ bar
• Kettle Bell Swings
• DB Flat Flyes
• Incline DB Presses
• Crunches on Swiss Ball w/Med Ball
• Standing Rear Tube Laterals
• Plate Upright Rows
• Heel Raises
• Toe Hops
• Squats w/Med Ball Overhead
• Keg Leg Curls
• Chair Dips
• Preacher Curls
• Tube Side Laterals
• Incline Leg Raises
• Roman Chair w/Med Ball
• Incline Sit Ups w/Med Ball
• Inverted Row
• Chair Bridges

Second Thing: 20 Stations, 20 Reps Per Station (2020)

The second circuit had that same 20 stations but we did 20 reps per station. Yep: 2020.

Last Thing: ABS

And the last thing was 20 ab exercises, 20 reps each…2020.

• Crunches Hands Slide Up to Knees
• Leg Raises Bottom
• Elbow to Opposite Knee
• Leg Raises Top
• Supine Side Crunches
• Leg Raises Middle
• Side Hip Ups
• Leg Raises Full
• Feet to Ceiling, Hands to Feet
• Windmills
• Sit Ups
• Side Leg Raises
• Seated Leg Raises
• Crunches Leg Straight
• Lemon Squeezers
• Legs Raised 45* Crunches
• Side Upper/Lower Raises
• Seated Leg Sways
• Spread Legs, Feet to Ceiling, Opposite Hand to Foot
• Plank 20 seconds

Video:

Whole Body Workout!!!

Workout for 12-30-2019

T-Shirt:YETI TO PARTY

Music: GRAND FUNK (RED ALBUM)

The last workout of the year.

Did the whole body in a variety of ways.

Took about 50 minutes of pretty much non-stop movement.

Worth doing again but of course will have to be a bit different because we don’t ever do a workout the same again.

Similar but never the same!

First: Chair Squats w/Med Ball

Essentially squatting and twisting with different sized medicine balls (10-20 LBs) and five different foot placements, 10 reps each.

Foot placements: Wide, In one foot with, outside of chair leg, inside of chair leg, and feet together.

Second: Chair Squats w/Med Ball and…

And now we’re squatting with the ball overhead. Still the same 5 different foot placements.

Plus 10 kettlebell swings and 10 toe hops between each set of squats.

Third: Chair Squats w/Med Ball and…

Squatting with the ball held in front…and the same 5 different foot placements.

Still did the kettlebell swings but did chair bridging instead of the toe hops.

Fourth: Chest and Abs Circuit

10 reps each station, 2 cycles, No rest

Incline DB Press

Flat DB Flyes

Incline leg Raises

Push Ups w/Parallettes

Incline Sit Ups w/Medcine Balls

Band Flyes

Seated Leg Raises w/Med Ball Overhead

Fifth: Back and Abs Circuit

10 reps each station, 2 cycles, No rest

DB Rows

Rear DB Laterals

Incline Leg Raises

Inverse Rows

Incline Sit Ups w/Medicine Ball

Standing Band Pulls

Seated Leg Raises Ball Overhead

Sixth: Shoulders, Biceps, Triceps Circuit

10 reps each station, 2 cycles, No rest

BB Curls

Plate Upright Rows

Overhead Press

Side DB Laterals

DB Triceps Extensions

DB Curls

EZ Bar Triceps Extensions

Video:

12 DAYS OF FITMASS X 2

Workout for 12-26-2019

T-Shirt: MERRY CHRISTMAS AND HAPPY NEW BEER

Music: TWISTED SISTER: A TWISTED CHRISTMAS

Another Christmas season workout!

This is based on the holiday song “The Twelve Days of Christmas”.

Per Wikipedia: “The earliest known version of the lyrics was published in London under the title “The Twelve Days of Christmas sung at King Pepin’s Ball”, as part of a 1780 children’s book, Mirth without Mischief.”

So you start with the first day and work up (as back) to the twelfth…just like the song.

We did two different “12 Days of Fitmass”.

One group with dumbbells and the other all body weight core exercises.

I have no idea how many reps this was but it was a tough workout. Seems easy…on paper!!

First 12 Days of Fitmass 2019

Push Up w/Row (1 each side)

DB Lunge (2 each side)

Shoulder Shrug (3)

Overhead Press (4)

Floor Press (5)

DB Row (6 each side)

Standing Side Bends (7)

Alternate DB Curls (8 each side)

DB Triceps Ext (9)

DB Upright Rows (10)

Stifflegged Deadlifts (11)

DB Squats (12)

Second 12 Days of Core Fitmass 2019

“Pointer” (1 each side)

Prone Opposite Arm/Leg Raise (2 each side)

Bridge Reach Back (3 reps total)

Shin Box (4 reps total)

Bridging (5)

Supine Leg Raises (6)

Side Hip Raises (7 each side)

Prone Upper/Lower Body Raises (8)

Knee to Opposite Elbow (9)

Supine Upper/Lower Body Raises (10)

Sit Ups (11)

Side Upper/Lower Body Raises (12 each side)

Video:

HUGE, BIG ASSED, MEGA CIRCUIT

Workout for 10-28 -2019

T-Shirt: FUBAR

Music: CHICAGO

Big circuit training day!

Essentially 30 exercise stations.

We did a DB Ladder which is 10 sets of DB in a row from 10 lb to 55 lb. If someone can’t finish to the 55s they go up to their weigh limit and stay at that weight for the remaining sets until 10 sets are completed.

In between each DB set we did exercises on/with a chair. 10 chairs total.

First: Huge circuit

DB Ladder 10-55 lbs 10 pairs of Dbs 5 reps

Chair Squats w/Med Ball Overhead 10 Chairs 10 reps

Plate Upright Rows 10 reps

Incline Leg Raises 10 reps

Incline Sit Ups w/Med Balls 10 reps

Back Ext w/Plates 10 reps

EZ Bar Triceps Ext 10 reps

BB Curls 10 reps

Bench Dips 10 reps

Preacher Curls 10 reps

Inverse Rows 10 reps

Tube Side Laterals 10 reps

Second: Same big assed circuit.

We did curls for the DB Ladder this time.

Did Push Ups w/feet on chair between each set of DB curl.

Third: Same mega circuit.

We did DB ext for the DB Ladder this time.

Chair burpees between each DB set of ext.

Fourth: Same huge, big assed, mega circuit.

We did DB rows for the DB Ladder this time.

Chair leg raises between each DB set of rows.

Video:

60 Different Exercises for a Birthday

Workout for 10-14-2019

T-Shirt: TEAMWORK

Music: Stuff from 1975ish

It’s been awhile since we did a birthday workout.

So someone turns 60 soon so that is the magic number.

60 different exercises in one workout.

Thought this would last longer but we got it done in only 45 minutes.

First: Mega Circuit 20 Stations

Yep 20. But did it twice in a row w/o rest.

So it’s kinda like a 40 station circuit done once.

However you want to look at it.

1. BB Curls
2. EZ Bar Triceps Ext
3. Kettle Bell Swings
4. Flat DB Flyes
5. Incline DB Press
6. Swiss Ball Crunches w/Medicine Ball
7. Rear Tube Laterals
8. Tube Curls
9. Plate Upright Rows
10. Calf Heel Raises
11. Keg Leg Curls
12. Jump Squats w/football
13. Leg Spreaders on Parallettes
14. Push Ups Feet on Chair
15. Back Ext w/plate
16. Incline Sit Ups w/Medicine Ball
17. Incline Leg Raises
18. Inverse Row
19. Preacher Curls
20. DB Triceps Ext

Second: Monster Walks and Rolling

1. Stiff Leg Forward
2. Stiff Leg Backward
3. Stiff Leg Sideways
4. Athletic Position Forward
5. Athletic Position Backward
6. Athletic Position Sideways
7. Jump Up/Jump Out
8. Roll
9. Roll With Push Up
10. Butt Roll

Third: Bunch of Abs, 10 reps each

1. Crunches
2. Sit Ups
3. Leg Raises Lower Portion
4. Leg Raises Mid Portion
5. Leg Raises Upper Portion
6. Leg Raises Full Motion
7. Lemon Squeezers
8. Side Crunches on Side
9. Supine Side Crunches
10. Feet To Ceiling Crunches
11. Elbows to Knees
12. Opposite Elbow to Knee
13. Fingertips to Toes Crunches
14. Supine Hip Ups
15. Seated Leg Sways
16. Seated Leg Raises
17. Side Hip Ups
18. Supine Hand to Opposite Foot
19. Bridges
20. Bridge Reach Backs

Fourth: Chair Stuff, 10 reps each

1. Wide Chair Squat w/lean back
2. Feet Together Chair Squat w/lean back
3. One Leg Squats
4. One Leg Bridges
5. Grab Feet Squat, Lean Back
6. Chest to Chair Push Ups
7. Chair Dips
8. Lift Chair Overhead/Burpee
9. Foot on Chair Lunges

Finally: #60-Grass Drills

Chop Feet, Hit the floor, Jump back up

Video:

JONESERCISE 10 12 2019: Saturday Circuit Training

Workout for 10-12-2019

T-Shirt: Starry Starry Star Wars

Music: Radio

No solid workout plan today.

So we did circuit training and everyone picked the exercises.

We did 4 different circuits.

Completely different.

First: 7 Stations

10 reps, 3 times around

The only rest was walking to the next station.

• BB Curls
• EZ Bar Triceps Ext
• Incline DB Flyes
• Bench Dips
• Chair Squats w/Medicine Ball
• Push Ups on Parallettes
• Incline Sit Ups w/ Medicine Ball

Second: 7 different stations

10 reps, 3 times around

The only rest was walking to the next station.

• Overhead Press
• EZ Bar Curls
• Incline DB Press
• Flat DB Flyes
• Chair Bridges
• Leg Spreaders on Parallettes
• Incline Leg Raises

Third: 8 more different stations

10 reps, 3 times around

The only rest was walking to the next station.

• Stiff Leg Deadlifts
• Upright Rows
• DB Rows
• Incline DB Curls
• Crunches on Swiss Ball w/Medicine Ball
• Standing Body Weight Heel Raises
• Reverse Row
• Wheel

Fourth: And Finally, 7 more different stations

10 reps, 3 times around

The only rest was walking to the next station.

• Bent Over BB Rows
• Kettlebell Swings
• DB Triceps Ext
• Hammer Curls
• Prone on Swiss Ball Upper body lifts
• Push Ups Feet On Chair
• Lunges

Video: