Posts Tagged ‘cardio’

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



Image2Workout for 5/19/2014.

Music: Top 500 Rock Hits .
T-shirt: Bill Hicks: HERO.

Kind of an odd circuit today, all body weight stuff.
And then some balance work…which is something we probably do not do enough of.
Guess we did it a bit with the 2 x 4 workout.
This was much simpler but still effective.Image1

More people should be doing this kind of stuff.

Especially if you’re not a kid any longer…

First: Some Conditioning Stuff

Just a variety of things. Trying to keep the “fun” going!
Did this circuit 4 times:Image6

Bear Crawl
Inchworm w/1 Push Up
Agility Ladder
Duck Walk
Obstacle Jumps
Ran 220 Yards

Not a bad little “warm up” to the balancing stuff!Image12

Second: A Balancing Act

Ala Ryan Crandall.

Standing One foot barely off floor
Standing one foot lateral
Standing one foot in front
Standing one foot to the rearImage11

All the above again with hip raise/drops
All the above again with twists

Standing knee bent 90
Standing knee raise front
Standing knee raise lateral
Standing knee raise rear

And on and on and on…Image16

You can find Ryan at:



Workout for 12/11/2013

Music: Me First and the Gimme Gimmes then a bit of Stars on 45.

T-shirt: SEC Champs – Auburn University.


Somebody had a birthday. Everyone “celebrated”!

The workout was based on the number “60”. And no one was bored with this one!

First: Body Weight Exercises

60 Exercises, 10 Reps EachImage1

  • Crunches
  • Sit Ups
  • Side crunches
  • Side Hip Ups
  • Lying on Side Crunches
  • Hands to feet Crunches
  • Leg Raises TopImage2
  • Leg Raises Middle
  • Leg Raises Bottom
  • Leg Raises Full
  • Wide
  • Regular
  • Feet Together
  • Jump Slap ThighsImage5
  • Prisoner
  • Prisoner Knee to Elbow
  • Prisoner Opposite Knee to Elbow
  • Lemon Squeezers
  • Rock Bottom HS stretch
  • Ass to Heels Swing Arms Back
  • StripperImage7
  • Stripper Jump Squats
  • ¼ Jump Squats
  • Parallel Jump Squats
  • Full Jump Squats
  • 180 Twists
  • 360 Twists
  • Long LungeImage13
  • Rear Lunge
  • Regular
  • Wide
  • Close
  • Plyo Push Up
  • Toe Hops
  • Seated Leg RaisesImage19
  • Leg raises, spread legs wide
  • Elbows to Knees
  • Elbows to Opposite Knee
  • Shoulder Over Each Hand
  • Arm Staggered Left Up
  • Arm Staggered Right Up
  • Rocking TablesImage17
  • Bridges
  • Short Lunge
  • Bridge Reach Backs
  • Lunge Hops
  • Mountain Climbers
  • Touch Alternate Foot
  • Walk OutImage22
  • Crunches Up The Middle
  • Supine Side Crunches
  • Supine Foot To Hand
  • V- Sit Up Hand To Feet
  • Cobra
  • Rotating
  • Ground UpImage30
  • Inside Crescent kick
  • Outside crescent kick
  • High Kicks
  • Burpees

Second: Core/Abs

We still had some time left. So we got out some medicine balls.

Nine of them, ranging from 6 to 24 pounds.Image31

Seated Leg Raises

Crunches, Ball Overhead

We did 60 reps with every ball for both of the above exercises.

It was not fun…



Workout for 12/9/2013

 Music: Stars on 45.

 T-shirt: Buddah Records.

 A return to circuit training.

The first circuit was easy.

The second…Image1

Well that’s another story!

First: Circuit Training

12 Station Exercise Circuit

10 Reps Each Station

  • KB Swings
  • Keg Hamstring PullinsImage4
  • Keg Push Up/Press/Burpee
  • BB Curls
  • Triceps Band Pushdowns
  • Plate Upright Rows
  • Big Wheel Rollouts
  • Ball Overhead Squats
  • Sissy SquatsImage8
  • Weighted Sit Ups
  • Incline Leg Raises
  • Inverted Rows

Second: Circuit Training With “Tabatas”

12 Station Exercise Circuit

10 Reps Each Station

The twist on this was to add a “Tabata” style run against the wall.

That means leaning on the wall while running for 20 sec on, 10 Sec off.

4 times after each exercise station.Image15

  • KB Swings
  • Keg Hamstring Pullins
  • Keg Push Up/Press/Burpee
  • BB Curls
  • Triceps Band Pushdowns
  • Plate Upright Rows
  • Big Wheel RolloutsImage9
  • Ball Overhead Squats
  • Sissy Squats
  • Weighted Sit Ups
  • Incline Leg Raises
  • Inverted Rows


Image19Workout for 4/20/2013.

Music: Radio. T-shirt: TAKOSUSHI.

More different stuff again.

Did a boat load of squat a couple of workout days in a row. Should we go for three?

Sure! Why not!!??

First: Workout on the big tiresImage1

13 Exercises

4 Cycles, Reps: 20/15/10/5


Wide Squats

Feet Together SquatsImage4

Romanian Squats

Jump Squats

Decline Pushups

Chest to Tire Pushups

One Leg SquatsImage13

Tire Jumps


Side Hip Ups

Seated Leg Raises

Burpees with Pushups, Feet top of TireImage16

Second: Medicine Ball Ab Core

11 Balls, 6 – 23 pounds

Sit Up Twists, 5 Reps, Each Ball

Ball Overhead, Seated Leg Raises, 10 Reps Each Ball

Ball in Hands/Outstretched Arms Leg Raises, 10 Reps Each BallImage17

Seated Twists Feet Stay Up, 6 Reps Each Ball

Lemon Squeezers, 10 Reps Each Ball


Image8Workout for 3/18/2013.

Music: Radio. T-shirt: Props Brewery.

All body weight stuff today.

Decided to do some timed exercises after seeing what Deep was doing with his clients on facebook.

While we’re always doing something different it’s awesome when you get inspired by what someone else is doing.

Thanks Deep!!Image1

First: Five Exercises For Reps/Time

100 Reps For Each Exercise

As fast as you can


Ground Up Push UpsImage3


Leg Raises


Second: Core/Abs

Seated Elbow to Opposite Knee 50 Each SideImage9

Sidelying Side Crunches 50 Each Side

Supine Side Crunches 50 Each Side

Up the Middle Crunces 50 Reps

Side Leg Raises 50 Each Side

Seated Leg Raises 50Image16

Lemon Squeezers 50

Opposite Knee to Elbow 50 Each Side

Feet to Ceiling Crunches 50

Hand to Opposite Foot 50 Each Side

Frog Position Crunches 50