1000: CHAIR SQUATS, PUSH UPS, BURPEES, CRUNCHES. LEG RAISES

Workout for 7-5-2020
T-Shirt: JONESERCISE

This was my 63rd birthday. The “celebration” started with a body weight workout…but not just any body weight workout. It was a “test”…physically…and mentally.

 

The workout consisted of Chair Squats, Burpees, Push Ups, Crunches, and Leg Raises. 1000 reps for each exercise.

Yep…1000 reps each.

How? Well I did 10 reps of each exercise as a set…and did it 100 times.

I invited some folks to join me but no one did. I don’t blame them. Heck it was a Sunday morning, a holiday weekend…and really…who wants to do 1000 reps of anything?

My wife did come for part of it…she did 500 reps of the five exercises!

It was 88 degrees at 10:20 am when I started and 97 degrees at 1:10 pm when I finished.

I did something like this before but only the squats, burpees, and push ups. Then I said I would never do that kind of crap again.

Now?

Maybe!

Video:

FIFTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-11-2020

T-Shirt: DOES YOUR PHYSICAL THERAPIST EVEN LIFT

Music: NONE TODAY

Saturday morning hoome body weight workout because of the COVID 19 virus thingy!

This workout was non-stop and took around 35 minutes.

Every move in each circuit was different except the heel-toe (balance) walking and the toe hops…which are mainly to catch your breath.

First: Body Weight Circuit 1 (done twice)

• Wide Chair Squat, High Kicks 10 reps each side
• Chair Push Ups 10 reps
• Standing Rear Leg Raises 20 reps each side
• Seated Leg Circles 10 left, 10 right
• Chair Burpees 10
• Heel-Toe Walk 20 steps
• Toe Hops 20 reps

Second: Body Weight Circuit 2 (done twice)

• Natural Stance Chair Squat, High Kicks 10 reps each side
• Push Ups, Tap Hand, Rotate Hand Toward Ceiling 5 reps each side
• Bent Over Rear Leg Raises 20 reps each side
• Seated Legs Wide, Leg Circles 20 reps “going in”
• Chair Burpees with Push Up 10 reps
• Heel-Toe Walk 20 steps
• Toe Hops 20 reps

Third: Body Weight Circuit 3 (done twice)

• Feet Together Squats, High Kicks 10 reps each side
• Push Ups, Tap Shoulder, Rotate Hand Toward Ceiling 5 reps each side
• Bent Over, Rear Leg Raises, Knee Bent 20 reps each side
• Leg Circles 20 reps “going out”
• Chair Burpees with Push Up, Jump, Spin 10 reps
• Heel-Toe Walk 20 steps
• Toe Hops 20 reps

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:

Bill’s Birthday Workout 62 Different Exercises

Workout for 7-8-2019

T-Shirt: BEER PERIODIC CHART

Music: GRAND FUNK RAILROAD

Today was what I call “my birthday workout”.

The last couple of years it was so hard it took 2 days to complete.

I was thinking this could be done in one day and it was.

62 Different exercises spread into 7 rounds.

Hell it wasn’t too bad…

First Round:

BB Curls

EZ Bar Triceps Extensions

Flat DB Flyes

Incline DB Press

Swiss Ball Crunches w/Medicine Ball

Tube Side Laterals

Plate Upright Rows

Pushups Feet on Chair

Preacher Curls

Inverted Row Overhand Grip

 

Second Round:

Overhead Presses

EZ Bar Curls

Bent DB Laterals

Supported DB Rows

Pushups Feet on Swiss Ball

Tube Curls

Plate Pushes

Chair Squats Medicine Ball in Front

Reverse Preacher Curls

Inverted Row Underhand Grip

Third Round:

Squat BB Curls

EZ Bar Reverse Curls

Bench Dips

Incline DB Flyes

Pushups Hands on Swiss Ball

Tube Upright Rows

Plate Twists

Chair Squats Medicine Ball Overhead

DB Preacher Curls

Inverted Rows Deadlift Grip

 

Fourth Round:  

BB Reverse Curls

Nose Breakers

DB Curls

KB Swings

Chest Crusher

Pushdowns

Plate Pullthroughs

Parallette Pushups Feet on Chair

Jump Rope

Roman Chair w/Medicine Ball

 

Fifth Round:

Standing BB Wrist Curls

Close Grip Bench

Hammer Curls

KB Sit Ups

Chest Crusher Curls

Band Triceps Extensions

Plate Press

Parallette Lemon Squeezers

Incline Situps w/Medicine Ball

Back Extensions w/Medicine Ball

Sixth Round:

BB Stifflegged Deadlifts

DB Rows

DB Triceps Extensions

KB Clean Press

Chest Crusher Between Knees

Straight Arm PushDowns

Bent Over Twists

Leg Spreaders on Parallettes

Incline Leg Raises

Medicine Ball Slams

Seventh Round:

Finally only 2 left!

Burpees 10 reps

Grass Drills 10 reps

 

 

Video:

A Little Saturday Morning Sweatfest

Workout for 6-29-2019

T-Shirt: Old Chicago

Music: 1973-1974

A light group of people for a Saturday morning.

Still it was time to get sweating!

Simple little workout today.

Put in some jump ropes today. One was just a regular one. One had weighted handles. The other 3 ranges in weights from 1.5 to 4 pounds.

First:

Twists and Squats 10 reps

Burpees 5 Reps

Jump Rope 1 Minute

 

We did this five times.

Why?
Well we had 5 different jump ropes.

Second:

Bent Over Twists and Squats 10 reps

Burpees 5 Reps

Jump Rope 1 Minute

 

Again 5 times to hit every rope!

Third:

Added some kettlebell swings for this cycle.

Bent Over Twists/Regular Twist and Squats 10 reps

Burpees 5 Reps

Kettlebell Swings 15 seconds

Jump Rope 1 Minute

 

Yep…5 times…

 

Video:

Playtime with Body Weight Movements!

Workout for 6-3-2019

T-Shirt: JUST DOO IT

Music: Collective Soul (but probably drowned out by the sound of the fans blowing)

 

Just playing around in the 97 degree heat today.

Getting back to the basics of just play…well kinda.

All body weight movements.

30 of them…

First Round:

Long Lunge

Inchworm

Bear Crawl

Serpentine Bear Crawl

Bear Crawl Sideways

Frog Side Hops

Push Up, Roll

Side Hops on Hands/Feet

Push Up, Roll over facing ceiling

Second Round:

Push Up Position Forward

Push Up Position Backward

Crab Walk Forward

Crab Walk Backward

Crab Walk Side Ways

Roll

Bridge Roll

One Leg Bridge Roll

Push Up, Roll, Stand Up

Push Up, Roll, Stand Up, Side Hop

Third Round:

Burpee Forward

Burpee Sideways

Burpee Backwards

Toe Hops Forward

Toe Hops Backward

Jump Up, Jump Out

Butt Rolls

Skater Hop

Butt Rolls, Stand Jump Sideways

Long Lunge Backwards

High Kicks

 

 

Video:

28 Station Circuit Training at 90 Degrees

Workout for 4-29-2019

T-Shirt: ARM DAY

Music: GRAND FUNK RAILROAD

The first 90 degree workout of the year!

And it will definitely get hotter!

We did a circuit again today and covered pretty much the whole body (not just arms as the t-shirt says).

And this was a huge circuit!

First: 10 Reps on Everything.

On the Chairs we did body weight squats.

• BB Curls
• Chair
• EZ Triceps Ext
• Chair
• Leg Raises
• Chair
• DB Flyes
• Chair
• Incline DB Presses
• Chair
• Swiss Ball Crunches
• Chair
• Band Triceps Ext
• Chair
• Tube Curls
• Chair
• Sit Ups
• Chair
• Plate Pull Throughs
• Chair
• Plate Upright Rows
• Chair
• Wheel
• Chair
• Squat Curls
• Chair
• Push Ups Feet on Chair
• Chair

Second:

Same stations. 10 reps each

On the chairs we did 10 leg raises and 10 crunches.

Yep…for every chair.

Third:

Same stations again. 10 reps each

On the chairs we did 10 “toe taps”.

Yep…for every chair.

It doesn’t seem like much but it is more

tiresome than doing a bunch of crunches and leg raises!

Fourth:

Same stations again. 10 reps each

On the chairs we did 5 “Chair Burpees”.

And…of course…for every chair.

Essentially you don’t go all the way to the floor.

You put your hands on the chair instead.

You then lift the chair over your head.

Then put it back on the floor.

And jump/hop.

These are not as difficult as a regular burpee

but by this time everything was tough.

 

Video:

Circuit Training, Med Ball Abs

Workout for 4-10-2019

T-Shirt: Vintage as Hell

Music: Santana

Doing a circuit again but all our circuits and workouts are purposely different…each and every time.

We threw in a bit of running, crawling, burpees, jumping, rolling…stuff you don’t see every day.

And we finished off with abs/core using a bunch of medicine balls.

First:

10 reps except the burpees

• Chains
• Triceps Ext
• DB Curls
• 5 Burpees
• Triceps Push Downs
• Belly Crawl down and back
• 5 Burpees
• Plate Upright Rows
• Jump Squat Ball Slams
• BB Curls to Face
• Triceps EZ
• Plate Front Raises
• Barbell overhead squat to short chair
• 5 Burpees
• Back Crawl
• 5 Burpees
• Inchworms
• Run

Second:

10 reps on everything, burpees included!

• Chains
• Triceps Ext
• DB Curls
• Burpees
• Triceps Push Downs
• Belly Crawl down and back
• Burpees
• Plate Upright Rows
• Jump Squat Ball Slams
• BB Curls to Face
• Triceps EZ
• Plate Front Raises
• Barbell overhead squat to short chair
• Burpees
• Back Crawl
• Burpees
• Inchworms
• Run

Third:

10 reps, except burpees…just 5 again.

Changed the crawling to lunges.

Changed the back crawl to rolling

Changed the inchworms to jump up/jump out

• Chains
• Triceps Ext
• DB Curls
• 5 Burpees
• Triceps Push Downs
• Long Lunges
• 5 Burpees
• Plate Upright Rows
• Jump Squat Ball Slams
• BB Curls to Face
• Triceps EZ
• Plate Front Raises
• Barbell overhead squat to short chair
• 5Burpees
• Body Roll
• 5 Burpees
• Jump Up/Jump Out
• Run

Fourth: Abs/Core: 9 Med Balls, 8-20lbs

Gotta use every ball for every exercise

 

• Ball Overhead Leg Raises 10 reps each ball
• Crunches Ball to Ceiling10 reps each ball
• One Hand Ball Overhead Leg Raises 5 reps each hand/each ball
• Crunches Ball Between Knees 5 reps each ball
• Ball to Feet Crunches 10 reps each ball
• Twists Legs in air 6 reps each ball
• Ball Overhead Lemon Squeezers 10 reps each ball
• Side Crunches 6 reps each ball

Video:

Nothing But ABs/Core and Burpees

Workout for 4-3-2019

T-Shirt: Ugly Stripper

Music: Rob Zombie

Today’s workout consisted of doing 10 reps for abs/core and 5 burpees.

Yeah…there’s a catch…

We did 51 different ab/core exercises…10 reps each.

After each one we did 5 burpees.

Sounds a little more significant now?

So about 600 ab/core reps (some we did 10 reps on each side of the body).

255 Burpees

Took about 50 minutes

 

1. Crunches
2. Sit Ups
3. Leg Raises bottom ¼
4. Leg Raises middle ¼
5. Leg Raises top ¼
6. Leg Raises Full
7. Reverse Crunches
8. Seated Leg Raises
9. Lemon Squeezers
10. Side Crunches on Side 10 EACH SIDE
11. Side Crunches Supine 10 EACH SIDE
12. Crunches Feet to Ceiling
13. Crunches Feet ¼ off floor
14. Crunches Feet middle ¼
15. Crunches Feet on floor
16. Knees to Elbows
17. Knees to Opposite elbow
18. Fingers to Feet
19. Opposite Hand to Foot (feet wide)
20. Get Up Sit Up
21. Prone Leg Raises Feet Together
22. Prone Leg Raises Wide Legs
23. Upper Body Raises Arms at side
24. Upper Body Raises Arms Overhead
25. Upper Body Raises Arm Like a Cross
26. Upper Body Raises Flap Arms (from hip to overhead)
27. Upper Body and Lower Body Superman
28. Opposite Arm/Leg
29. All 4s Bird Dog/Pointer
30. All 4s, Leg Raise 10 EACH SIDE
31. All 4s, Arm Raise 10 EACH SIDE
32. All 4s, Fire Hydrant 10 EACH SIDE
33. All 4s, Leg Circles In 10 EACH SIDE
34. All 4s, Leg Circles Out 10 EACH SIDE
35. All 4s, Fire Hydrant to Leg Straight Back 10 EACH SIDE
36. Prone Scorpion
37. Full Supine, Feet to Hands Crunch
38. Full Supine, Foot to Opposite Hand Crunch
39. Windshield Wipers
40. Supine Hip Ups
41. Side Hip Ups 10 EACH SIDE
42. Supine Slide foot to hand
43. Supine Foot Across Body to opposite hand
44. Prone Slide Foot to hand
45. Seated Leg Sways
46. Seated Legs Together Circles
47. Seated Leg Circles In
48. Seated Leg Circles Out
49. All 4s, Trunk Rotation
50. Side Crunch, Drive Elbow in Floor 10 EACH SIDE
51. Rockers

 

 

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: