Posts Tagged ‘Body Weight’

Workout for 7-25-2018


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







Workout for 7-18-2018

T-Shirt: 100% Chance of Beer

Music: Bunch of different versions of Brown Eyed Girl

Some people/trainers/physical therapist make such a big deal about “functional training”. So I decided to throw a “functional training” session in for everyone.

It’s really not much difference than anything else. I mean…basically everything can be functional.

Working out/exercise should be fun. Moving around should be fun. I’m guessing we are putting the “fun” in “functional”!!

First: 20 Stations “Functional” Circuit


  1. BB Stiff Legged Deadlifts – “Hinging”, Bending over, lifting off floor, gripping, pulling
  2. Single Leg Squat w/KB – Squatting, balance, core
  3. Side kick over chair – Kicking, balance, core, hip mobility
  4. DB Deadlifts/Squats – Squatting, deadlifting, core, gripping
  5. Slide board – Balance, lateral movement, coordination, core
  6. “Suitcase Carry” 44 or 60 lb – Core, unilateral carrying, balance, grip
  7. Medball Pickup/Overhead – Lifting from floor to overhead
  8. Standing Plate Push – Pushing, reaching (for a big mug of beer), grip, core
  9. Chair Squat, 1 hand med ball – Squatting, core, shoulder stabilization
  10. BAS – Punching, twisting
  11. Aerobic Step – Lateral movement, quick movement
  12. Push ups/Feet on chair – Pushing, core, shoulder stabilization
  13. Basketball dribble – Coordination
  14. Med Ball Toss – Squatting, Ball tossing, core/shoulder stabilization, catching
  15. Pre-school Chair Squat Jumps – Squatting, jumping, power
  16. Front kick over chair – Kicking, balance, hip mobility
  17. Run up/down steps – Climbing stairs, quick motion
  18. Juggle – Hand/eye coordination, brain stimulation/growth
  19. Inverted Row – Pulling, grip, core
  20. Batting – Twisting, Impact


Push up and Roll, L/R – core, shoulder stabilization, pushing, vestibular system, getting on/off the floor

10 reps each station, 2 reps for the push up/roll

Run/Jog after entire circuit…this works on putting one foot in front of the other…


Second: 20 Stations “Functional” Circuit


Same 20 stations, 5 reps each station

Blow up a balloon 2 times after each station…you wouldn’t believe the effect of just blowing up a balloon a couple of times after every station. What functional activity does it help? Well for one: blowing up a balloon!

Run/Jog after entire circuit…helps with…you figure it out…


Third: Body weight stuff


  • Inchworms with 1 Push up
  • Inchworms with 1 Cobra Push Up
  • Crawl on Hands and Knees
  • Long Lunges
  • Bear Crawl
  • Rolling on Floor
  • Jump Up/Jump Out
  • Butt Roll
  • Belly Crawl
  • Burpee Broad Jumps
  • Back Crawl
  • Frogger Jumps


You get some “power” going with the jumping, your vestibular system gets kicked around with the rolling, your integumentary system (skin) gets stimulated with the crawling and rolling, the nervous system gets kicked around as well from…well…just about everything!!

Fourth: Stick Horse Galloping


Just for the hell of it. Because I had one horse and a bunch of PVC pipes. Stimulates the inner child and your sense of humor.

Just try doing this without smiling or laughing!


Fifth: Stretching


Functional…kinda…you ever have to really reach for something?

And we stretched with a beverage of choice: Water or Beer



 Workout for 7-11-2018 and 7-16-2018

T-Shirt: “You Can Go Home Now” and “60 Is The New 40”

Music:  Old Stuff

My birthday was on July 5th. I didn’t have a birthday workout because I was in Las Vegas for UFC International Fight Week.

But when I got back I had a plan…

“61” was the theme because that’s the number of this birthday. So I had to make a play off that.

So I thought I’d add a zero at the end. Heck that was only 610 reps of whatever we were going to do…so I added a couple more things.

We ended up doing 610 Chair Squats, Burpees, and Pushups. However this workout ended up like last year…It took 2 days. Partly because of the heat, some because it was hard, and partly because I started adding some stretching the last 10 minutes of the workouts to kinda cool off/drink some water (or beer) before jumping in the car and heading home!

We aren’t judgmental. Some folks did “complete good form” reps and some folks did modified reps. Didn’t really matter. Everyone was going to be doing at the minimum of 610 of each exercise.

And a few people did more!

Not me!!!

Day One started at 102 degrees. Day Two was in the upper 90s.

Day One Instructions:

  1. Get a pen/paper.
  2. Do 12 Chair Squats, 12 Pushups, 12 Burpees.
  3. Write “1”.
  4. Repeat to “50”.
  5. Then do 10 more reps of each exercise.

“Cool down”??

Stretching with beverage of choice: Water or Beer

Day Two Instructions:

  1. Get a pen/paper.
  2. Do 12 Chair Squats, 12 Pushups, 12 Burpees.
  3. Write “1”.
  4. Repeat to “50”.
  5. Then do 10 more reps of each exercise

“Cool down”…Again!!??

Some more stretching with beverage of choice: Water or Beer

Video 1:


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!



Workout: 12/18/2017

T-Shirt: Santa Claus is Coming

Music: Twisted Sister: A Twisted Christmas

Each year we do one or two Christmas themed workouts.

So this is one for 2017.

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 to the twelfth.

In print it doesn’t look like much.

Oh…but it was…


On the 12th day of Fitmass my true love gave to me

Twelve: 180 Jumping Burpees

Eleven: Side Sit To Stand

Ten: Sidelying, roll to other side, stand

Nine: Supine to Stand

Eight: Walkout Push Ups, stand, arms go overhead

Seven: High knee to lunge, butt roll L/R, stand

Six: Plank to push up position to stand

Five: Prone to Stand

Four: Kneel to Stand

Three: Roll back to stand

Two: Push up roll L to stand, then R to Stand

And A Push Up With Opposite Foot to Hand and stand


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!!!!


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:

Workout for 7-5-2017
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?


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