Posts Tagged ‘Body Weight’

Workout: 7-10 and 12 -2017

TShirt: Surely Not Everyone Was Kung Fu Fighting and Life Begins at 60, 1957 Birth of Legends

Music: No clue, don’t remember…and the fans are loud!

I turned 60 years old. So did Jose. So as workout tribute to any 60 year old out there we did a workout that consisted of 60 different exercises 60 reps each. I added one exercise for the heck of it. So make that 61 exercises at 60 reps each. Sure some were easier that others but easy is relative.

The temperature of the gym was 102 on Monday and 104 on Wednesday.

Oh and a good time was had by all!!!!

Not!!!!!!!!

Day One:

  1. Chair Squats
  2. Crunches
  3. Leg Raises Top
  4. Leg Raises Bottom
  5. Leg Raises Middle
  6. Leg Raises Full
  7. Side Hip Ups
  8. Chair Dips
  9. Chair Leg Raises
  10. Feet on chair Push Ups
  11. Chair Lemon Squeezers
  12. Feet Together Squats
  13. Reverse Crunches
  14. (B) Toe Hops
  15. Ground Up Push Ups
  16. Elbows to Knees
  17. Elbows to Opposite Knee
  18. Bottoms Up Squats
  19. Long Lunge
  20. Jumping Jacks
  21. Push Ups hands on Chair
  22. Table
  23. Plank Hold
  24. Rear Lunge
  25. Flying Squirrel Hold
  26. Prone Arm/Leg Lifts
  27. Short Lunge
  28. Bridge Hold
  29. Chair Squat Jumps
  30. Kettlebell Swings
  31. Chair One Leg Bridge Hold
  32. Chair Bridges
  33. Bridge Reach Backs
  34. One Leg Plank
  35. Mountain Climbers
  36. Plate Upright Rows
  37. Plate Pushes
  38. Chair Lunge

Day 2:

  1. Chair Squat Right/Left, Left/Right
  2. Chair kicks, outside to inside
  3. Chair kicks, inside to outside
  4. Plate Curls
  5. Overhead Plate Press
  6. Plate Pushes
  7. Lunge Hops
  8. Standing Triceps Ext
  9. One Leg Squats
  10. Plate Bicep Isometric
  11. 90/90 Chair Crunches
  12. Plate Front Raises
  13. Hands to feet crunches
  14. Plate Twist
  15. One Leg Squats/Foot On Chair
  16. Feet on Chair Push Up Hand Hops
  17. Chair Mtn Climber
  18. Chair Wide Squat facing back of chair
  19. Windmills
  20. Feet on Chair hand walks L to R 123 456
  21. Feet to ceiling hip ups
  22. Chair Toe Taps
  23. Side Lunge foot on chair

Video 1:

Video 2:

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Workout for 7-5-2017
T-Shirt: BEERGASM
Music: Heavy Metal Covers

So this happened on July 5th, 2017. It was my birthday.

I turned the “ripe young age” of 60!

But this workout wasn’t about me. No, this workout was all about James.

James turned 40 (such a youngster) about a week earlier but had been out of town so we couldn’t celebrate his birthday until he returned!

So what did he get for his birthday?

BURPEES!

And plenty of them!

We only did 10 reps…but…we did 40 different versions.

So 400 reps…

Actually about 410. James’ brother Matt came up with the last one!

And here are the burpees:

  • Just a Regular Burpee
  • Burpees Legs Wide
  • Burpees Feet Together
  • Burpees legs close, spread wide, close again
  • Frogger Burpees
  • Burpees w/one arm
  • Burpees w/one leg
  • Burpees w/one leg, one arm
  • Burpees w/Push Up
  • Burpees Shoot Feet Onto Chair
  • Clap Overhead Burpees
  • Burpees with clapping push up
  • Burpees with hand hops
  • Jump Lunge HopsBurpees
  • Burpees w/opposite hand to shoulder tap
  • Burpees Shoot Feet Onto Chair and a pushup
  • High Knees Burpees (slap thighs)
  • Burpees w/Ground Up Push Up
  • Burpees w/Twisting Mountain Climbers
  • Burpees w/double Mountain Climber (both feet forward 2 times)
  • Burpees w/Heel to opposite hand behind back standing
  • Burpees w/Foot to opposite hand in front standing
  • Burpees with push up, hands walk back to feet, stand, lean back
  • Burpees opposite hand to foot in push up position
  • Burpees opposite hand to foot in push up position with push up
  • Burpees w/Front Kick
  • Burpees w/Crescent kick in
  • Burpees w/ Crescent kick out
  • Burpees w/High Rising Kick
  • Burpees w/Rotational Push Up
  • Burpees w/Mountain Climbers
  • Burpees knee to opposite elbow
  • Burpees knee to same side elbow
  • Burpees w/Mountain Climbers Foot up to Hand
  • Traveling burpees forward with ball
  • Traveling burpees backward with ball
  • Traveling burpees sideways with ball
  • Traveling burpees sideways with ball slam
  • Traveling burpees backward with ball slam
  • Traveling burpees forward with ball slam
  • Traveling burpees, jump/twist with med ball

 

Video:

Workout for 5-17-2017

Music: Hell I can barely hear it over the fans!

So this was different! We did a bunch of different things. Circuit training, a variety of Body Weight squats, moving stuff, core/abs stuff.

This is/was not a “drinking workout”. Specifically it was trying to balance the liquid in the squishy plastic cup while doing some type of exercise. Some of us had beer, some had water. We could have had wine but there isn’t any in the fridge!

Think we’ll be doing something like this again. Of course it won’t be exactly the same. It’ll be similar but different!

First Circuit:

  • DB Ladder Squats 15-55lb 2 reps each side
  • Theraball Crunches 10 Reps
  • Clean and Press Land mine 3 reps each side
  • Chair Squats 10 Reps
  • Chair Bridges 10 Reps
  • Chair Squats Ball/Beer in front 10 Reps
  • Chair Squats Ball/Beer overhead 10 Reps
  • Roman Chair Ball/Beer overhead 10 Reps
  • Sissy Squats 10 Reps
  • Sit Ups Ball/Beer overhead 10 Reps

Second Circuit:

  • DB Ladder Curls 15-55lb 2 reps each side
  • Theraball Crunches 10 Reps
  • Clean and Press Land mine 3 reps each side
  • Chair Squats 10 Reps
  • Chair Bridges 10 Reps
  • Chair Squats Ball/Beer in front 10 Reps
  • Chair Squats Ball/Beer overhead 10 Reps
  • Roman Chair Ball/Beer overhead 10 Reps
  • Sissy Squats 10 Reps
  • Sit Ups Ball/Beer overhead 10 Reps

Chair Squat Stuff:

  • Wide Squat Beer in Front 10 reps Each hand
  • Wide Squat Beer Overhead 10 reps Each hand
  • Feet against chair leg Squat Beer in Front 10 reps Each hand
  • Feet against chair leg Squat Beer Overhead 10 reps Each hand
  • Feet together chair leg Squat Beer in Front 10 reps Each hand
  • Feet together chair leg Squat Beer Overhead 10 reps Each hand
  • Chair Lunge Beer Overhead 10 reps Each hand
  • Side Chair Lunge Beer Overhead 10 reps Each hand

Moving Stuff:

  • Long Lunges Beer in Front
  • Rear Long Lunges Beer in Front
  • Athletic Position Side Squat Walk Beer in Front
  • Roll (place beer ahead)
  • Knee Walking Beer in Front
  • Short Lunge Walk Stay Low Beer Overhead

Core/Ab Stuff:

  • Seated Leg Raises Beer Overhead 10 Reps Each Hand
  • Lemon Squeezers Beer Overhead 10 Reps Each Hand
  • Crunches Beer to Ceiling 10 Reps Each Hand
  • Supine Leg Raises Beer to Ceiling 10 Reps Each Hand
  • Feet To Ceiling Crunch Beer to Ceiling 10 Reps Each Hand
  • Randy Rockers 10 Reps Each Hand
  • Prone Upper Body Lifts 10 Reps Each Hand
  • Beer Get Ups 3 Reps Each Hand

 

Video:

Workout for 5-15-2017. Yep…it’s been awhile since I updated this!!

T-Shirt: MAXIMUM EFFORT

Music: Variety of Brown Eyed Girl…that is until Randy decided to put in another CD that had a skip in it. And yes…we use CDs. Actually we can use albums as well (vinyl) if we wanted.

This was an all “movement” workout. Movement seated, supine, prone, kneeling, standing, and “walking”. And I don’t even have a “movement” certification!!

We transitioned from one movement to another. Some kinda easy. Some a little more difficult…but not by much.

Oh…it was 97 degrees in the gym when we started…

  • Plantar/Dorsiflex
  • Ankle Circles In/Out
  • Seated on floor, hip flex, turn neck to opposite
  • Seated on floor, hip flex, passive pull
  • Seated on floor, slide leg up, abd, turn neck to opposite
  • Seated on floor, hip flex/abd(drop to side), turn neck to opposite
  • Seated on floor, reach for toes

 

  • Supine knee extension
  • Supine SLR
  • Supine leg circles, in/out
  • Supine crunches
  • Supine side crunches
  • Supine leg raises
  • Supine opposite foot to hand
  • Supine opposite foot to hand, hand close to floor
  • Sidelying arm circles, turn neck

 

  • Prone Rear shoulder roll stretch
  • Prone trunk/arm rotation
  • Plank
  • Push up plank, fingers forward, toes move body
  • Push up plank, fingers to side, rock side to side, turn neck to side
  • Push up plank, fingers to rear, toes move body
  • Push up, w/single leg hip ext
  • Press up/cobra
  • Push up, roll right then left
  • Push up position, feet walk up to hand
  • Push up position, hand walk to feet

 

  • Hands and knees, head nods
  • Hands and knees, arm/trunk rotation
  • Butt to feet-look down, to start-look up
  • Spread knees, butt to feet-look down, to start-look up
  • Crawl forward and backward
  • Hands and knees to full squat

 

  • Squat weight shift side to side, turn neck to the side
  • Squat weight shift front to back
  • Squat flat feet onto toes
  • Squat lean left/right touch floor
  • Squat, elbows push out knees
  • Squat, hands/elbow push out knees
  • Squat, right hand on ankle, left arm overhead, twist
  • Squat, left hand on ankle, right arm overhead, twist
  • Squat both hands on floor move into table

 

  • Table single leg hip flex
  • Table single SLR
  • Table opposite foot to hand
  • Table hand walk back to squat

 

  • Squat to long lunge, lean back
  • Squat to long lunge, twist
  • Both knees on floor, left kneel-right kneel
  • Squat hold onto toes, butt up
  • Squat to stand, extend back, hands on hips

  • Stand, extend back, hands overhead reach back
  • Stand, toe in, lean back hands overhead
  • Stand, toes ahead, lean back hands overhead
  • Stand, toes out, lean back hands overhead
  • Stand, reach back to each knee
  • Stand, extend back, touch toes
  • Stand, arm circles
  • Stand, hip flex
  • Stand, hip flex, opposite arm swing
  • Stand, hip flex-knee ext
  • Stand, hip flex, hip abd

 

  • March, elbows bent, trunk twist
  • March with high knees, elbows bent, trunk twist
  • March with high knees, arm swings
  • Butt up-hands on floor, legs straight, forward/backward
  • Monkey walk
  • Bunny hop forward
  • Bunny hop backwards
  • Bunny hop side ways
  • High leg kick, out to in
  • High leg kick, in to out
  • High leg kicks
  • Gallop
  • Skip
  • Walk, opposite hand to foot in back
  • Walk, opposite hand to foot in front
  • Walk, opposite hand to foot in front and back

 

Video: 

 

image11

Workout for 2 20 2017

Music: It’s on but I can’t remember what the heck it was playing.

T-Shirt: JonesFit

Some circuit training today.

19 total stations.image5

The first round we did 10 reps at each station.

The keg carry and crawling were just down and back.

The first round was…well…fairly easy…considering what was coming up next!

The second round was…not easy…image8

We did 60 reps at each station.

Yep 60 reps before going to the next exercise.

Why 60?

Well…someone had a birthday.

And they didn’t turn 29…image17

Some stations were easier than others.

It was one hell of a workout!

The Stations:

  1. BB Curls
  2. EZ Triceps Extensionimage16
  3. KB Swings
  4. DB Flys
  5. Incline DB Press
  6. Crunches on Swiss ball w/med ball
  7. Band Triceps Extensions
  8. Squats Slam Ball
  9. Squats Plate Twistsimage9
  10. Squats Ball Overhead
  11. Incline Leg Raises
  12. Keg Bear Hug Carry
  13. Crawl
  14. Inverted Rows
  15. Skateboard Alternate Arm Reach
  16. Plate Upright Rows
  17. Tube Curls
  18. Back Extension w/Med Ball
  19. Feet on Skateboard Pull Ins

Video: The video says 22 stations. It is incorrect. There were 19 stations. Like that really made it any easier…

image13Workout for 10-31-2016

T-Shirt: SUPERMAN

Music: John Fogerty

So this happened on Halloween this year.

A big variety of stuff going on.

Just a bunch of adults at play.image1

But not “X” rated.

Do they even have “X” ratings any longer?

FIRST CIRCUIT: 13 Stations, 10 Reps

Incline Bench Alternate Arms

Alternate DB Curls image3

One Arm Band Overhead Press

One Arm KB Swing

Alternate Arm Pushdown

Swiss Ball crunches Alternate Arm w/ball overhead

Bridge Reachbacks feet on small kegimage4

Jump Squat to chair push ups

One arm upright rows

Football drill hop over stuff

Alternate skateboard rollouts

Sit Up Reachbacksimage9

Inverted Row, side to side

SECOND CIRCUIT: Same Circuit at 12 Reps Each

So it’s getting a bit more difficult.

Heck a lot more difficult.

Amazing what just a couple of reps will do!image7

THIRD THING: SHOULDER BURNS

Why is this called “Shoulder Burns”?

Because your shoulders will burn like HELL!

Shoulder Burns. 31 Movements.

30 sec each movement. Max Reps.image14

  1. Military Press
  2. Small circles forward
  3. Small circles backward
  4. Shoulder in ABD, flex/ext elbow
  5. Shoulder in ABD, flex/ext elbow, then forward
  6. Pinches up
  7. Shoulder Abduction Top 1/3image15
  8. Wrist Circles Forward
  9. Wrist Circles Backward
  10. Pinches down
  11. Arm Circles In Front Medial
  12. Arm Circles In Front External
  13. Pinches front
  14. Shoulder Abduction Bottom 1/3image16
  15. Wrist curls up
  16. Shoulder Abduction Middle
  17. Wrist curls down
  18. Shoulder Abduction Full
  19. Wrist curls front
  20. External/Internal rotation stop sign
  21. Bent elbows frontimage18
  22. Bent elbows overhead
  23. Chicken Wing
  24. Straight arm front palms down Swinging sideways
  25. Straight arm front palms up Swinging sideways
  26. Straight arm front palms down, up and down, top 3rd
  27. Straight arm front palms up, up and down, top 3rd
  28. Push awaysimage19
  29. Shoulder “Ys” top
  30. Shoulder “Ts” top
  31. Clap overhead

Followed by 25 Ground up push ups. Which doesn’t feel so good after all the shoulder stuff!

FOURTH THING: Cobra Push Ups and Burpees!

Why? Because we had time!image20

10 cobra pushups – 1 Burpee

9 cobra pushups – 2 Burpees

8 cobra pushups – 3 Burpees

7 cobra pushups – 4 Burpees

6 cobra pushups – 5 Burpeesimage21

5 cobra pushups – 6 Burpees

4 cobra pushups – 7 Burpees

3 cobra pushups – 8 Burpees

2 cobra pushups – 9 Burpees

1 cobra pushup – 10 Burpeesimage22

FIFTH THING: Medicine Ball Ab/Core Stuff

Why again? Because there were still some minutes on the clock!!

10 Medicine Balls, 6-24 LBS

Seated Leg Raises, 10 reps each ball

Ball to Knees Crunches, 5 reps each ballimage23

Sit Up, Twists, 3 reps each ball

Video:

 

Image16Workout for 5-23-2016

T-Shirt: Awesome Sauce

Music: Mothers Finest

Another day of Circuit Training!

And More!

The “More”: A Boatload of Abs!Image1

Sure…bunch of “gurus”  and even researchers that say you don’t need to do many direct ab stuff…and some say it may even “hurt” you.

I’m thinking part of it is THEY CAN’T DO IT!

I’m doing em cause I want to. Nothing more.Image6

Kinda like I may have a beer over a protein drink after the workout.

Why? Extremely simple…Cause I Want To!

FIRST CIRCUIT:

15 Stations, 10 Reps Each Station

  1. Triceps Extensions EZ BarImage9
  2. BB Curls
  3. DB Flyes
  4. DB Incline Press
  5. Band Triceps Extension Overhead
  6. Tube Curls
  7. Chair Squat Ball Overhead
  8. Chair Squat Ball In FrontImage13
  9. Chair Squats With Ball Slam
  10. Squats, Toes Up, Ball Overhead
  11. Squats, Heels Up, Ball Overhead
  12. Plate Upright Rows
  13. Plate Overhead Press
  14. Plate Pushes
  15. Plate TwistsImage27

SECOND CIRCUIT:

Same Circuit as the first.

But we up the reps to 20 each station.

AND FOR THE FINALE!: 1700 REPS OF AB STUFF!

Crunches 100Image21

Leg Raises 100

Side Leg Raises 100 Each Side

Fingers to Toes Crunches 100

Knees to Elbows 100

Lemon Squeezers 100Image22

Seated Leg Raises 100

Side Hip Raises 100 Each Side

Opposite Knee to Elbow 100

Upper Body Side Raises 100 Each Side

Seated Flutter Kicks 100Image29

Supine Hip Ups, Feet to Ceiling 100

Reach Across Crunches 100 Each Side

 

Video: