Posts Tagged ‘cardio’

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


37th workout of the year, 4/25/2012.

Music: The Radio…not it isn’t a band…at least one that I know of. Nope just the plain old FM radio.

T-shirt: Ohio State University.

All body weight workout today.

No fancy or unfancy equipment needed!

First: Agility Ladder Drills

Yeah…did them again.

Can you believe that?

How lame am I that I used the ladders 2 – 3 times in a row?

So to add some variety I threw in the upper body.

Second: Tabata Stuff

Ok…so what is “Tabata”?

Well I guess I’ll quote from this blog!

“As I said before…this is not a new Tequila. Izumi Tabata is a researcher in Japan. You can connect with him on Facebook (but it probably really isn’t him).

Dr. Izumi Tabata of The National Institute of Fitness and Sports in Tokyo developed a protocol to increase both aerobic and anaerobic conditioning. “Tabata” workouts are brief, but extremely intense.

When I say we are doing “Tabatas” I am extrapolating from the research of Dr. Tabata. Meaning we take an exercise and bust your rear for 20 seconds followed by a 10 second break. The process is repeated 8 times. A less than 4 minute process. Painful but it pays off!”

The exercises?


Push Ups

Twas a very tough 8 minutes!!

Third: Burpee and Push Up Conditioning

  • 15 Burpees/15 Push Ups
  • 14 Burpees/14 Push Ups
  • 13 Burpees/13 Push Ups
  • 12 Burpees/12 Push Ups
  • 11 Burpees/11 Push Ups
  • 10 Burpees/10 Push Ups

Fourth: More Tabata Stuff

Well now you know what it is and how to do it!

  • Lunges
  • Crunches
  • Side Hip Ups
  • Wall Run