Body Weight Conditioning 2019!

Workout for 9-9-2019

T-Shirt: I HOPE I DON’T BLACK OUT BECAUSE THIS IS AWESOME

Music: Various old shit

Mostly body weight conditioning stuff today.

90 degree heat with a heat index of 102.

Yep…gutted through this one!

First:

Five Different Push Ups and some “conditioning” stuff in between

• Regular Push Ups 10r
• Butt Kicks
• Roll
• Clapping Push Ups 10r
• High Knees
• Roll
• Hopping Push Ups 10r
• Walking Hip Flex/Knee Ext
• Roll
• Push Ups, Hand to Opposite Foot 10r
• High Knee/Reverse Lunge
• Roll
• Push Ups w/Mountain Climber 10r
• Grapevine
• Roll

Second:

Five More Different Push Ups and some “conditioning” stuff in between

• Twist, Hand to Ceiling Push Ups 10r
• Jump Up/Jump Out
• Butt Roll
• Bottom Burpee Push Ups10r
• Toe Hops
• Butt Roll
• Twist, Hip Up, Push Ups 10r
• Kick, Out/In
• Butt Roll
• Elbow to Knee Push Ups 10r
• Kick, In/Out
• Butt Roll
• Push Ups, Hop In/Out 10r
• Kick Up
• Butt Roll

Third:

More Bodyweight Stuff

• Kneel, Hop to Squat 10r
• Roll to Push Up
• Squat, Kneel, Stand 10r
• Roll to Push Up
• Roll Back, Forward, Stand 10r
• Roll to Push Up
• Hands on Floor, Squat 10r
• Roll to Push Up
• “Stripper” Squat 10r
• Roll to Push Up

Fourth:

Even More Bodyweight Stuff

• Squat, Rear Lunge, Front Kick 10r
• Butt Roll, Jump
• Floor to Ankle Short Lunge 10r
• Butt Roll, Jump
• Side Lunge 10r
• Butt Roll, Jump
• Jump Squat Twist 180 10r
• Butt Roll, Jump
• Shin Box, Stand 10r
• Butt Roll, Jump

Fifth: Medicine Ball Core/Abs

10 Balls, 6-20 lbs

10 Reps with every ball on every movement

• Seated Leg Raises Ball Overhead
• Ball Over Face Crunches
• Seated Twists, Legs Elevated
• Ball in One Hand Crunches
• Lemon Squeezers
• Ball to Feet Crunches
• Ball in One Hand, Seated Leg Raises

Video:

Chair Squats and Twists!!

Workout for 6-1-2019

T-Shirt: Guitar EKG

Music: COLLECTIVE SOUL

Forget the weights today.

Bunches of squat variations and use of a PVC pipe.

Loosened up things quite a bit!

First:

Chair Squats

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

20 Reps Each Position

Second:

Chair Squat Good Mornings

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

Third:

Chair Squat Twists to Easiest Side

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

Fourth:

Chair Squat Twists to the Other Side

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

Fifth: 

Chair Squat, Bend, Twist to Easiest Side

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

Sixth:

Chair Squat, Bend, Twist to the Other Side

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

Seventh:

Chair Squat, Standing Side Bend Easiest Side

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

Eighth:

Chair Squat, Standing Side Bend to the Other Side

Feet Wide, Less Wide, Against Chair Leg, Inside Chair Leg, Feet Together

10 Reps Each Position

 

Video:

Sweaty Circuit Training

Workout for 5-11-2016

T-Shirt: Villains

Music: Jimi Hendrix

It’s just Spring but it is already starting to feel like Summer!

Sweat poured but everyone kept on going.

Wonder what August will be like?

First Round:

16 Stations

30 Seconds, Max Reps at Each Station

1. “Battling Chains”
2. Swiss Ball Crunches w/Medicine Ball
3. Keg Bear Hug Carry
4. Ab Chair w/Medicine Ball
5. Overhead Triceps Band Extensions
6. Bench Dips
7. Plate Upright Rows
8. Bar Overhead Presses
9. DB Curls
10. Lying EZ Triceps Extensions
11. Sit Ups w/Medicine Ball
12. Incline Leg Raises
13. Ab Chair w/Medicine Ball
14. Chair Squat Medicine Ball Toss Overhead
15. Medicine Ball Slams
16. Push Up on Plates, Low Position

Second Round:

Same 16 exercises as the First Round.

But add 5 Burpees after each station.

Should be enough stuff!

Third Round:

Thought the second round would take us to the end of the workout!

Nope! Still had some time on the clock.

So we did 8 reps of everything.

And: Core/Abs

Crap! Still had some time to kill!

So some medicine ball ab stuff.

13 Medicine Balls, 8-24 pounds.

Seated Leg Raises, Ball Overhead, 10 Reps Each Ball

Seated Twists, Legs Up, 6 Reps Each Ball

Ball To Ceiling Crunches, 5 Reps Each Ball

Video:

Mega Lunge Workout!

Workout for 1-19-2015
Music: John Fogerty
T-Shirt: Big In Japan

Time for a boatload of Lunges!
A variety of them.
Well and some inchworms for a “break”.

 

Someone wrote about “increasing the intensity”.
Apparently they haven’t tried one of these.
Course…it does look easy on paper!

The Beginning: Bodyweight Lunges and Inchworms

Long Lunge
Short Lunge
Inchworms w/One Pushup

Next: DB Lunges and Inchworms

Using just one DB. This may create more stability in the core.

Long Lunges
Reverse Long Lunges

Short Lunges
Reverse Short Lunges

Inchworms with DB

Subsequently: One DB Overhead (lighter DB)

With the DB overhead it forces the core to work even harder.

Long Lunges
Reverse Long Lunges

Short Lunges
Reverse Short Lunges

Inchworms with DB and Row (heavier DB)

Then: Some more stuff!

One DB Overhead Side Lunge
Goblet Squat Side Lunge
Backward Inchworms with DB (heavier DB)

And Finally:

Goblet Squat Twisting Side Lunges
Goblet Squat Duck Walk Forward
Goblet Squat Duck Walk Backward
Backward Inchworms with DB and Row (heavier DB)

In Conclusion: Optional Stretching

Yep…just some stretching.

 

Video:

 

Monsters, A Bunch of Them!

Workout 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.
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 Sideways
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 Straight
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
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 Balls
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 Side
Side Leg Raises 25 Each Side
Fingers To Toes Crunches 25

Video:

 

Butt and Ab Emphasis Circuit Workout

Workout for 11-25-2014
Music: Lynyrd Skynyrd
T-Shirt: Blond Bomber Ale (from Props, Ft. Walton Beach, FL)

This was a night to get ready for Thanksgiving.
Sure we know we can’t spot reduce but that doesn’t mean we can bomb the body parts we want to!
So today was a Butt and Abs emphasis day.
That way, by Thursday/Thanksgiving, our butts and abs will remind us not to eat so much!

Well…maybe…

First: Butt and Ab Circuit

A “Warm Up”?
14 Stations, 1 Cycle
10 Reps Each Station

Sit Ups
Incline Leg Raises
Big Wheel Rollouts
Small Wheel Rollouts, Left Center Right
BB Rollouts
Chair Bridges
Flat Leg Raises
One Leg Chair Bridges
Hyperextensions
Keg Bridges
Small Keg Leg Curls
Standing Band Hip Extensions
KB Swings
Butt Elevated Hamstring Curls On Slideboard

Second: Butt and Ab Circuit

14 Stations, 2 Cycles
15 Then 10 Reps Each Station

Threw in some Lunges just to add to the butt hurt!
10 Knee To Heel Lunges Between Each Station

Sit Ups
Incline Leg Raises
Big Wheel Rollouts
Small Wheel Rollouts, Left Center Right
BB Rollouts
Chair Bridges
Flat Leg Raises
One Leg Chair Bridges
Hyperextensions
Keg Bridges
Small Keg Leg Curls
Standing Band Hip Extensions
KB Swings
Butt Elevated Hamstring Curls On Slideboard

Video:

 

All Squats and Push Ups Workout

Workout for 11-17-2014
Music: The Beach Boys
T-Shirt: HISTORY BUFF

This can be considered a circuit workout.
We did have different stations.
The change at each station was the amount the medicine ball weighed.

Course we did a bunch!

First and Only: Squats and Push Ups

Just a bunch of Squat Variations using medicine balls.
We did 10 pushups between each squat station.

This was a bunch of squats and a bunch of pushups!!

12 Stations, 12 Med Balls
6 – 20 pounds Each

Chair Squats Ball Overhead 20
Push Ups In Between 10

Chair Squats Ball In Front 20
Push Ups In Between 10

Chair Jump Squats Ball Overhead 10
Push Ups In Between 10

Chair Jump Squats No Balls 10
Push Ups In Between 10

Video:

 

Another Quickie Barbell Workout

Workout for 11-15-2014
Music: 3 Doors Down (Again)
T-Shirt: T-REX HATES PUSH UPS

It’s getting a bit chilly at the gym.
Having to dress in layers.

So this was a bit of a quick, but effective, workout.
We did a quick barbell workout before.
I added a few things for this one.

It’s kinda like a circuit but we only did it once.

Still there were a lot of reps!

First and Only: Another Quickie BB Workout

12 Exercises, 1 x 50 Reps

1. Chair Squats
2. Heel Raises
3. Bar Overhead Seated Leg Raises
4. Good Mornings Knees Bent
5. Rows
6. Floor Press
7. Overhead Press
8. Upright Rows
9. Skull Crushers
10. Close Grip Floor Press
11. Standing BB Curls
12. Squat BB Curls

Video:

Glutes Emphasis Circuit

Workout for 11-12-2014
Music: 3 Doors Down
T-Shirt: DO NOT RESUSITATE

Did an interesting circuit.
I call it “Glute Emphasis” cause it is.
It is a buttcentric circuit.
Threw in some shoulder and arm stuff with it.
Why? Cause I like doing shoulder and arm stuff!

First: Glutes Emphasis Circuit

15 Stations, 3 Cycles, Reps: 30, 20, 10

First couple of cycles this was kinda tough.
The last cycle, at 10 reps, was a piece of cake!

1. Chair Bridges
2. Chair Squats Ball Overhead
3. Keg Bridges
4. Small Keg Bridges
5. Chair One Leg Squats
6. Chair One Leg Bridges
7. Keg Leg Curls
8. Standing Band Hip Extensions
9. KB Swings
10. Bench Step Ups
11. DB Curls
12. BB Curls
13. Pushdowns
14. Triceps Bench Dips
15. Plate Upright Rows

Second: Core/Abs

Just 900 reps.
Not too hard!

Crunches 100
Leg Raises 100
Side Leg Raises 100 Each Side
Seated Leg Raises 100
Hands to Feet Crunches 100
Knees to Elbows 100
Lemon Squeezers 100
Side Crunches 100

Video:

BALLS WORKOUT!!

Workout for 5/10/2014

Music: Top 500 Rock hits.

T-shirt: Work Hard Play Hard 24/7.

All Ball Workout!

Decided to just play with some balls today.

First: “Warm Up”

20 Reps Each

Wide Squats
Medium Squats
Feet Together Squats

Second: Ball At Waist Squats

8 Balls, 6 – 20 Pounds

Wide Squats 5 Reps Each Ball
Medium Squats 5 Reps Each Ball
Feet Together Squats 5 Reps Each Ball

Third: Ball Out Front Squats

8 Balls, 6 – 20 Pounds

Wide Squats 5 Reps Each Ball
Medium Squats 5 Reps Each Ball
Feet Together Squats 5 Reps Each Ball

Fourth: Ball Overhead Squats

8 Balls, 6 – 20 Pounds

Wide Squats 5 Reps Each Ball
Medium Squats 5 Reps Each Ball
Feet Together Squats 5 Reps Each Ball

Fifth: Ball Overhead One Hand Squats

8 Balls, 6 – 20 Pounds

Wide Squats 4 Reps Each Ball
Medium Squats 4 Reps Each Ball
Feet Together Squats 4 Reps Each Ball

Sixth: One Leg Squats

8 Balls, 6 – 20 Pounds

Ball Out Front 4 Reps Each Ball
Ball Overhead 4 Reps Each Ball

Seventh: Ball Ab/Core Stuff

Seated Leg Raises Ball Overhead 10 Reps Each Ball
Seated Leg Raises Ball Overhead One Hand 10 Reps Each Ball
Lemon Squeezers Ball Overhead 10 Reps Each Ball
Lemon Squeezers Ball Overhead One Hand 10 Reps Each Ball
Ball Out Stretched Arms 10 Each Ball
Ball To Ceiling Crunches, Leg Straight 10 Reps Each Ball

Video: