23RD QUARANTINE BODY WEIGHT WORKOUT

Workout for 6-20-2020

We did this Saturday. Just another at home, social distancing workout!

This was done non-stop.

Took under 25 minutes.

First Thing: Body Weight Circuit 1

10 exercises

• Wide Squats 15
• Wide Squats, Up on Toes 15
• Wide Squats, Lean Back 15
• Wide Squats, Up on Toes, Bend Touch Toes 15
• Wide Squats, Up on Toes, Bend Touch Toes, Lean Back 15
• Wide Squats, Arm Out to Side, Twist 15
• Wide Squats, Arm Out to Side, Twist, Touch Toes 15
• Wide Prisoner Squats, Knee to Elbow 15
• Wide Prisoner Squats, Twist, Hip Flex 15
• Wide Jump Squats 15

Second Thing: Body Weight Circuit 2

10 more exercises

• Heel Raises, Leg Wide 20
• Heel Raises, Feet shoulder width 20
• Heel Raises, Feet Together 20
• Toe Hops, Legs Wide 20
• Toe Hops, Feet shoulder width 20
• Toe Hops, Feet together 20
• Toe Hops Forward 20
• Toe Hops Backward 20
• Toe Hops Sideways 20
• Toe Hops Twisting 20

Third Thing: Body Weight Circuit 3

8 exercises

• Leg Raises 25
• Lemon Squeezers 25
• Leg Circles 25
• Leg Circles, Legs Wide 25
• Leg Sways 25
• Flutter kicks 25
• Figure 8s w/legs 25
• Lemon Squeezers, knees left to right 25

Video:

22ND QUARANTINE BODY WEIGHT WORKOUT

Workout for 6-13-2020

Doing another body-weight workout for those that are still not leaving the house.

Some how the video and pix aren’t happening!

First Thing: Body Weight Circuit 1

10 exercises

• Wide Squats, Lean Back 15
• Leg Raises 10
• Wide Squats, Up on Toes 15
• Leg Raises 20
• Wide Jump Squats 15
• Leg Raises 30
• Wide Prisoner Squats 15
• Leg Raises 40
• Wide Squats, Stand, Bend and Touch Toes 15
• Leg Raises 50

Second Thing: Body Weight Circuit 2

10 more exercises

• Regular Squats, Lean Back 15
• Lemon Squeezers 10
• Regular Squats, Up on Toes 15
• Lemon Squeezers 20
• Regular Jump Squats 15
• Lemon Squeezers 30
• Regular Prisoner Squats 15
• Lemon Squeezers 40
• Regular Squats, Stand, Bend and Touch Toes 15
• Lemon Squeezers 50

Third Thing: Body Weight Circuit 3

10 exercises

• Feet Together Squats, Lean Back 15
• Leg Circles10
• Feet Together Squats, Up on Toes 15
• Leg Circles 20
• Feet Together Jump Squats 15
• Leg Circles 30
• Feet Together Prisoner Squats 15
• Leg Circles 40
• Feet Together Squats, Stand, Bend and Touch Toes 15
• Leg Circles 50

15TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-16-2020

T-Shirt: BOB MARLY

Music: NONE TODAY

A Saturday, “social distancing”, 25 minute body weight workout.

Done non-stop to keep the heart rate up and the sweat pouring.

First Thing: Body Weight Circuit 1

1. Wide Chair Squats, Lean Back 20
2. Short Lunges 10 each side
3. Regular Chair Squats 20
4. Long Collapsing Lunges 10 each side
5. Feet Together Chair Squats 20
6. Long Lunge, Lean Back 10 each side
7. L Foot In Front of R Foot Squats 20
8. Chair Lunges 10 each side
9. R Foot In Front of L Foot 20
10. Knee Dip Below Chair Seat Lunges 10 each side
11. Left Foot Over Right Foot Chair Squats 20
12. Rear Lunges 10 each side
13. Right Foot Over Left Foot Chair Squats 20
14. Side Lunges 10 each side

Second Thing: Body Weight Circuit 2

Same exercises but…

10 reps for all the squat moves.

5 reps/each side for all the lunging moves.

Third Thing: Leg Raises

100 reps

Hell we had some time to burn.’

So burned up the abs.

Video:

Whole Body Workout!!!

Workout for 12-30-2019

T-Shirt:YETI TO PARTY

Music: GRAND FUNK (RED ALBUM)

The last workout of the year.

Did the whole body in a variety of ways.

Took about 50 minutes of pretty much non-stop movement.

Worth doing again but of course will have to be a bit different because we don’t ever do a workout the same again.

Similar but never the same!

First: Chair Squats w/Med Ball

Essentially squatting and twisting with different sized medicine balls (10-20 LBs) and five different foot placements, 10 reps each.

Foot placements: Wide, In one foot with, outside of chair leg, inside of chair leg, and feet together.

Second: Chair Squats w/Med Ball and…

And now we’re squatting with the ball overhead. Still the same 5 different foot placements.

Plus 10 kettlebell swings and 10 toe hops between each set of squats.

Third: Chair Squats w/Med Ball and…

Squatting with the ball held in front…and the same 5 different foot placements.

Still did the kettlebell swings but did chair bridging instead of the toe hops.

Fourth: Chest and Abs Circuit

10 reps each station, 2 cycles, No rest

Incline DB Press

Flat DB Flyes

Incline leg Raises

Push Ups w/Parallettes

Incline Sit Ups w/Medcine Balls

Band Flyes

Seated Leg Raises w/Med Ball Overhead

Fifth: Back and Abs Circuit

10 reps each station, 2 cycles, No rest

DB Rows

Rear DB Laterals

Incline Leg Raises

Inverse Rows

Incline Sit Ups w/Medicine Ball

Standing Band Pulls

Seated Leg Raises Ball Overhead

Sixth: Shoulders, Biceps, Triceps Circuit

10 reps each station, 2 cycles, No rest

BB Curls

Plate Upright Rows

Overhead Press

Side DB Laterals

DB Triceps Extensions

DB Curls

EZ Bar Triceps Extensions

Video:

HUGE, BIG ASSED, MEGA CIRCUIT

Workout for 10-28 -2019

T-Shirt: FUBAR

Music: CHICAGO

Big circuit training day!

Essentially 30 exercise stations.

We did a DB Ladder which is 10 sets of DB in a row from 10 lb to 55 lb. If someone can’t finish to the 55s they go up to their weigh limit and stay at that weight for the remaining sets until 10 sets are completed.

In between each DB set we did exercises on/with a chair. 10 chairs total.

First: Huge circuit

DB Ladder 10-55 lbs 10 pairs of Dbs 5 reps

Chair Squats w/Med Ball Overhead 10 Chairs 10 reps

Plate Upright Rows 10 reps

Incline Leg Raises 10 reps

Incline Sit Ups w/Med Balls 10 reps

Back Ext w/Plates 10 reps

EZ Bar Triceps Ext 10 reps

BB Curls 10 reps

Bench Dips 10 reps

Preacher Curls 10 reps

Inverse Rows 10 reps

Tube Side Laterals 10 reps

Second: Same big assed circuit.

We did curls for the DB Ladder this time.

Did Push Ups w/feet on chair between each set of DB curl.

Third: Same mega circuit.

We did DB ext for the DB Ladder this time.

Chair burpees between each DB set of ext.

Fourth: Same huge, big assed, mega circuit.

We did DB rows for the DB Ladder this time.

Chair leg raises between each DB set of rows.

Video:

Bill’s Birthday Workout 62 Different Exercises

Workout for 7-8-2019

T-Shirt: BEER PERIODIC CHART

Music: GRAND FUNK RAILROAD

Today was what I call “my birthday workout”.

The last couple of years it was so hard it took 2 days to complete.

I was thinking this could be done in one day and it was.

62 Different exercises spread into 7 rounds.

Hell it wasn’t too bad…

First Round:

BB Curls

EZ Bar Triceps Extensions

Flat DB Flyes

Incline DB Press

Swiss Ball Crunches w/Medicine Ball

Tube Side Laterals

Plate Upright Rows

Pushups Feet on Chair

Preacher Curls

Inverted Row Overhand Grip

 

Second Round:

Overhead Presses

EZ Bar Curls

Bent DB Laterals

Supported DB Rows

Pushups Feet on Swiss Ball

Tube Curls

Plate Pushes

Chair Squats Medicine Ball in Front

Reverse Preacher Curls

Inverted Row Underhand Grip

Third Round:

Squat BB Curls

EZ Bar Reverse Curls

Bench Dips

Incline DB Flyes

Pushups Hands on Swiss Ball

Tube Upright Rows

Plate Twists

Chair Squats Medicine Ball Overhead

DB Preacher Curls

Inverted Rows Deadlift Grip

 

Fourth Round:  

BB Reverse Curls

Nose Breakers

DB Curls

KB Swings

Chest Crusher

Pushdowns

Plate Pullthroughs

Parallette Pushups Feet on Chair

Jump Rope

Roman Chair w/Medicine Ball

 

Fifth Round:

Standing BB Wrist Curls

Close Grip Bench

Hammer Curls

KB Sit Ups

Chest Crusher Curls

Band Triceps Extensions

Plate Press

Parallette Lemon Squeezers

Incline Situps w/Medicine Ball

Back Extensions w/Medicine Ball

Sixth Round:

BB Stifflegged Deadlifts

DB Rows

DB Triceps Extensions

KB Clean Press

Chest Crusher Between Knees

Straight Arm PushDowns

Bent Over Twists

Leg Spreaders on Parallettes

Incline Leg Raises

Medicine Ball Slams

Seventh Round:

Finally only 2 left!

Burpees 10 reps

Grass Drills 10 reps

 

 

Video:

Conditioning of Some Sort

Workout for 7-1-2019

T-Shirt: Forrest Griffin

Music: Beatles

Was a hot and humid 97 degrees in the gym today!

The workout was divided into six sections. Part of the workout was from throwing “exercise dice” that told us what to do.

The seventh section was added just because we had some time and I figured it was easy enough that we could kinda cool down a bit before leaving!

First:

Long Lunge Lean Back

Crunches 90 seconds

Kettlebell Swings 15 seconds

Backwards Long Lunge Lean Back

Pushups 30 reps

Kettlebell Swings 15 seconds

 

Second:

Short Lunge Knee to Heel

Squats 60 seconds

Kettlebell Swings 15 seconds

Backwards Short Lunge Knee to Heel

Jumping Jacks 60 seconds

Kettlebell Swings 15 seconds

Third:

Pushup and Roll

Jumping Jacks 20 reps

Kettlebell Swings 15 seconds

2 Pushups, 2 Rolls

Pushups 10 reps

Kettlebell Swings 15 seconds

 

Fourth:  

3 Pushups, 3 Rolls

Crunches 60 seconds

Kettlebell Swings 15 seconds

4 Pushups, 4 Rolls

Burpees 10 reps

Kettlebell Swings 15 seconds

Fifth:

Skateboard Lunges

Pushups 30 reps

Kettlebell Swings 15 seconds

Backwards Skateboard Lunges

Jumping Jacks 10 reps

Kettlebell Swings 15 seconds

 

Sixth:

Seated Leg Raise 3 reps and a Butt Roll

Squats 20 reps

Kettlebell Swings 15 seconds

Seated Leg Raise 6 reps and 3 Butt Rolls

Jumping Jacks 20 reps

Kettlebell Swings 15 seconds

 

Seventh:

Crawl Forward

Crawl Backward

Crawl Sideways

 

 

Video:

100 Degree Circuit Training

Workout for 6-17-2019

T-Shirt: 42

Music: Johnny and Edgar Winter

Hit the first 100 degree day in the gym.

There will be more!

The fans were blowing but it was still a 3 water bottle day!

Circuit training again!

First: 15 Station Circuit

10 Reps each station

 

BB Curls

EZBar Triceps Extensions

DB Curls

DB Triceps Extensions

Swiss Ball Crunches w/Medicine Ball

Band Triceps Extensions

Weighted Jump Rope

Skateboard Lunge

Jumping Ball Slams

Juggle 2 Balls

Preacher Curls

Roman Bench w/Medicine Balls

Chair Squats Plate Overhead

Lunges on Warped 2×4 w/Kettlebell

Weighted Jump Rope

 

Second: Same Circuit

12 Reps this time around.

 

Third: Same Circuit

10 Reps and we added 10 crunches and 10 leg raises between each station.

Fourth:  Same Circuit

8 Reps and we added 2 push ups with a roll between each station.

 

 

 

Video:

Arms, Abs, and Legs Circuit

Workout for 5-22-2019

T-Shirt: ARNOLD IS NUMERO UNO

Music: Van Morrison

99 degrees in the gym today!

And we did Arms, Abs, and Legs.

Divided up the stations in fours.

1 biceps, 1 triceps, 1 ab, 1 leg exercise.

6 groupings for a total of 24 stations.

Round One:

• BB Curls
• EZ Tricep Ext
• Wheel Rollouts
• Chair Jump Squats
• DB Curls
• DB Tricep Ext
• Swiss Ball Crunches w/Medicine Ball
• Chair Jump Squats
• Triceps Band Extensions
• Tube/Band Curls
• Sit Ups w/Medicine Ball
• Chair Jump Squats
• Squat Curls
• Bench Dips
• Parallete Leg Spreaders
• Chair Jump Squats
• Preacher Curls w/Dumbbells
• Feet on Chair Pushups
• Roman Chair w/Medicine Ball
• Chair Jump Squats
• Plate Curls
• Plate Triceps Extensions
• Leg Raises
• Chair Jump Squats

Round Two:

Same Circuit, 10 reps each station

Split Squats Rear Foot on Chair

Round Three:

Same Circuit, 10 reps each station

Chair One Leg Squats

Round Four:

Same Circuit but only 6 reps each station

Toe Hops 20 reps at each chair

 

Video:

Unilateral Dumbbell Complex Workout!

Workout for 5-20-2019

T-Shirt: ADAMSDMD.COM

Music: 38 SPECIAL

 

 

Today we played with a dumbbell and some balls.

The first part of the workout we did 55 Movements with a dumbbell, one arm at a time.

We did 3 reps on each side. This was tiring and the whole body was involved.

First:

1. Hammer Curls
2. DB clean to shoulder
3. DB to shoulder and press
4. DB to shoulder and squat
5. DB to shoulder, squat, overhead press
6. DB to shoulder, press and squat
7. DB at side, forward long lunge
8. DB at side, rear long lunge
9. DB to shoulder and forward long lunge
10. DB to shoulder and rear lunge
11. DB at side, short forward lunge
12. DB at side, short rear lunge
13. DB to shoulder, short forward lunge
14. DB to shoulder, rear short lunge
15. DB to shoulder, press and forward lunge
16. DB to shoulder, press and rear lunge
17. DB to shoulder, press and short lunge
18. DB to shoulder, press, rear short lunge
19. DB to shoulder and side lunge
20. DB to shoulder, press, side lunge
21. DB One Arm Upright Row
22. DB side bends
23. DB One Arm Stifflegged Deadlift
24. DB One Arm RDL
25. DB curls
26. DB Triceps Ext
27. DB Wrist Flexion
28. DB Wrist Extensions
29. Walk with DB at shoulder
30. Walk with DB overhead
31. DB to floor Controlled Squat
32. Squat and Sprawl
33. Squat, Sprawl, and Push up
34. Sprawl, Push up position DB Row
35. Floor press
36. Bridge Floor Press
37. Bridge Reach Backs
38. One Leg Bridge Floor Press
39. One Leg Bridge Reach Backs
40. DB Sit Up
41. DB Overhead Seated Leg Raises
42. Seated Press
43. Supine DB Inches off floor leg raises
44. DB at side, (B)Heel Raises
45. DB at side, Single Heel Raises
46. DB at side, Full Squat and Jump
47. DB Pushes
48. DB Pullthroughs
49. DB Rear Lateral
50. DB Front Raises
51. DB Side Lateral
52. DB Triceps Kickbacks
53. DB Hip to opposite over shoulder
54. Standing DB Row
55. DB Around the World

 

Then: Medicine Ball Core/Abs

7 Balls 6 – 30 LBs

• Sit ups 3 reps every ball
• Supine Ball inches off floor, leg raises 10 reps each ball
• Sit up, legs up/wide, roll backs 3 reps every ball
• Seated leg raises ball overhead 10 reps each ball
• Seated twists, legs off floor 10 reps each ball
• Ball to Ceiling Crunches 5 reps every ball
• Ball to Knees Crunches 5 reps every ball
• Ball to feet Crunches 10 reps every ball
• Ball overhead one hand, seated leg raises 10 reps each ball
• Ball overhead lemon squeezers 10 reps each ball
• Leg Wide, ball to each foot crunches 10 reps each ball

 

 

Video: