Posts Tagged ‘butt’

Image12Workout 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:Image1

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 BallImage5
  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 BallImage6
  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.Image8

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!Image14

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.Image17

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:

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Image32Workout 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”.Image1
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 InchwormsImage10

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

Long Lunges
Reverse Long Lunges

Short Lunges
Reverse Short Lunges

Inchworms with DBImage12

Subsequently: One DB Overhead (lighter DB)

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

Long Lunges
Reverse Long Lunges

Short LungesImage18
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)Image22

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 StretchingImage30

Yep…just some stretching.

 

Video:

 

Image6Workout 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.Image1
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 SidewaysImage2
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 StraightImage4
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 Image5
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 BallsImage7
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 SideImage12
Side Leg Raises 25 Each Side
Fingers To Toes Crunches 25

Video:

 

Image18Workout 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…Image1

First: Butt and Ab Circuit

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

Sit Ups
Incline Leg Raises
Big Wheel RolloutsImage4
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 SwingsImage5
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 StationImage9

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
HyperextensionsImage16
Keg Bridges
Small Keg Leg Curls
Standing Band Hip Extensions
KB Swings
Butt Elevated Hamstring Curls On Slideboard

Video:

 

Image7Workout 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!Image5

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 BallsImage12
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 10Image10
Push Ups In Between 10

Chair Jump Squats No Balls 10
Push Ups In Between 10

Video:

 

Image2Workout 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.Image3

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 SquatsImage4
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 PressImage12
11. Standing BB Curls
12. Squat BB Curls

Video:

Image15Workout 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 CircuitImage4

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 BridgesImage7
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 DipsImage2
15. Plate Upright Rows

Second: Core/Abs

Just 900 reps.
Not too hard!

Crunches 100
Leg Raises 100
Side Leg Raises 100 Each SideImage20
Seated Leg Raises 100
Hands to Feet Crunches 100
Knees to Elbows 100
Lemon Squeezers 100
Side Crunches 100

Video: