Body Weight Circuits

Workout for 2-3-2020

T-Shirt: 1957 ALL ORIGINAL PARTS

Music: OLD STUFF

Just some body weight stuff that you can do anywhere.
At home, in the office, at a park.
Just gotta keep moving!

First: Body Weight Circuit 1

Prisoner Squats Knee to Elbow 10 reps

• Push Ups Feet on Chair 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

We did the above for 10 rounds!

Second: Body Weight Circuit 2

• High Knees 10 reps
• Ground Up Push Ups 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

We did another 10 rounds!

Third: Body Weight Circuit 3

• Lunge 10 reps
• Push Up and Roll 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

Only 5 rounds on this one.

Fourth: Exercise Dice

Throw the dice to the floor and do what they say!!

• Crunches 30 seconds
• Crunches 30 reps
• Jumping Jacks 30 seconds
• Squats 30 seconds
• Crunches 20 reps
• Walking Lunges 30 seconds
• Crunches 30 seconds
• Squats 20 reps
• Push Ups 10 reps
• Squats 30 seconds

Fifth: Grass Drills w/Jump

“Chop” the feet in place.
Someone yells: DOWN!
Everyone jumps to the floor and jumps up.
Everyone gets a chance to stall or immediately yell: DOWN!

Video:

Turning 60 Years Old

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!!!!

Not!!!!!!!!

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:

39. Chair Squat Right/Left, Left/Right
40. Chair kicks, outside to inside
41. Chair kicks, inside to outside
42. Plate Curls
43. Overhead Plate Press
44. Plate Pushes
45. Lunge Hops
46. Standing Triceps Ext
47. One Leg Squats
48. Plate Bicep Isometric
49. 90/90 Chair Crunches
50. Plate Front Raises
51. Hands to feet crunches
52. Plate Twist
53. One Leg Squats/Foot On Chair
54. Feet on Chair Push Up Hand Hops
55. Chair Mtn Climber
56. Chair Wide Squat facing back of chair
57. Windmills
58. Feet on Chair hand walks L to R 123 456
59. Feet to ceiling hip ups
60. Chair Toe Taps
61. Side Lunge foot on chair

Video 1:

Video 2:

HAPPY 40TH BIRTHDAY-40 DIFFERENT BURPEES

Workout for 7-5-2017
T-Shirt: BEERGASM
Music: Heavy Metal Covers

So this happened on July 5^th, 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?

BURPEES!

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

 

Video:

Conditioning Balancing Act

Workout 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.

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:

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!

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 rear

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…

You can find Ryan at:
https://www.facebook.com/ryanfyi4all
http://www.postrehab4u.com/
http://www.3dyoga.org/
http://www.personal-trainer-albuquerque.com/

Video:

60 Exercises…And Core/Abs!

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 Each

• Crunches
• Sit Ups
• Side crunches
• Side Hip Ups
• Lying on Side Crunches
• Hands to feet Crunches
• Leg Raises Top
• Leg Raises Middle
• Leg Raises Bottom
• Leg Raises Full
• Wide
• Regular
• Feet Together
• Jump Slap Thighs
• Prisoner
• Prisoner Knee to Elbow
• Prisoner Opposite Knee to Elbow
• Lemon Squeezers
• Rock Bottom HS stretch
• Ass to Heels Swing Arms Back
• Stripper
• Stripper Jump Squats
• ¼ Jump Squats
• Parallel Jump Squats
• Full Jump Squats
• 180 Twists
• 360 Twists
• Long Lunge
• Rear Lunge
• Regular
• Wide
• Close
• Plyo Push Up
• Toe Hops
• Seated Leg Raises
• 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 Tables
• Bridges
• Short Lunge
• Bridge Reach Backs
• Lunge Hops
• Mountain Climbers
• Touch Alternate Foot
• Walk Out
• Crunches Up The Middle
• Supine Side Crunches
• Supine Foot To Hand
• V- Sit Up Hand To Feet
• Cobra
• Rotating
• Ground Up
• 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.

Seated Leg Raises

Crunches, Ball Overhead

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

It was not fun…

Video:

Circuit Training and Tabata!

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…

Well that’s another story!

First: Circuit Training

12 Station Exercise Circuit

10 Reps Each Station

• KB Swings
• Keg Hamstring Pullins
• Keg Push Up/Press/Burpee
• BB Curls
• Triceps Band Pushdowns
• Plate Upright Rows
• Big Wheel Rollouts
• Ball Overhead Squats
• Sissy Squats
• 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.

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

Video:

Squats and More

Workout 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 tires

13 Exercises

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

Squats

Wide Squats

Feet Together Squats

Romanian Squats

Jump Squats

Decline Pushups

Chest to Tire Pushups

One Leg Squats

Tire Jumps

Crunches

Side Hip Ups

Seated Leg Raises

Burpees with Pushups, Feet top of Tire

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 Ball

Seated Twists Feet Stay Up, 6 Reps Each Ball

Lemon Squeezers, 10 Reps Each Ball

Video:

Another All Body Weight Workout!!

Workout 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!!

First: Five Exercises For Reps/Time

100 Reps For Each Exercise

As fast as you can

Crunches

Ground Up Push Ups

Squats

Leg Raises

Burpees

Second: Core/Abs

Seated Elbow to Opposite Knee 50 Each Side

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 50

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

Video:

Tabata Conditioning and More!

37^th 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?

Squats

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

Video:

Agility Ladder and Chair Workout

36th workout of the year, 4/23/2012.

Music: Clutch. T-shirt: Las Vegas.

It was a long, long trip back home.

Well distance wise it was the same…time wise, that’s a whole other story.

Flight Delays. Glad I had a book…or two…or three…

Had a good time teaching in Vegas. Didn’t exercise.

Didn’t lose…but didn’t win either!

First: Agility Ladder Drills

Yeah…did them again.

The ladder was there.

I didn’t want to think too hard.

But while doing the ladder I thought of what to do next!

Second: Agility Ladder Drills W/Dumbbells

What the heck? Is he kidding?

No! Now pick up a dumbbell!

So some of the same drill but with a dumbbell overhead.

Wasn’t the hardest thing in the world.

You could feel some core action going on as well as shoulder stabilization…for whatever that’s worth.

Third: Leg Stuff

I couldn’t think of anything else to call it.

Hence: Leg Stuff!

4 Sets Each of the following:

• Wall Sit 30 Seconds
• Chair Jump Squats Max Reps 30 Seconds
• Chair Push Ups Max Reps 30 Seconds
• Wall Sit 30 Seconds
• Seated Leg Raises Max Reps 30 Seconds
• Wall Sit with 10lb dumbbell in Front 30 Seconds
• Chair Triceps Dips 30 Seconds Max Reps
• Wall Sit with 10lb dumbbell Overhead 30 Seconds

Video: