Wall Workout

18th workout of the year, 2/25/2012.

Music: Hits from 1973 (forgot to change the CD).  T-shirt: Rocky.

A little chilly today and moving a bit slow. Could have been the huge amount of pizza last night!

So we gotta warm up a bit.

First: Agility Ladder Drills

Easy enough for a warm up.

Of course it can be hard enough for a workout as we’ve seen in the past.

And I’m sure we’ll see it again…soon!

Maybe with a few burpees mixed in…

Second: The Wall Workout

Called the Wall Workout because all you need is a wall! No real equipment needed.

You can do this inside or outside.

Wall Sit: Spend 20 seconds in the sit position, recover for 10 seconds. Repeat the process 8 times. You’ll finish in less than 4 minutes

Push Up Position Feet On Wall: 20 Seconds in the “up” position, recover 10 seconds. Repeat the process 8 times. Again you’ll be done in under 4 minutes.

Single Leg Wall Sit: 10 Seconds on each leg, recover 10 seconds. Repeat 8 cycles. Still clock in under 4 minutes.

Standing Wall Push Ups: Max reps for 10 seconds on each arm, recover for 10 seconds. Repeat 8 times.

Plank Position Feet On Wall: 20 Seconds in the plank position, recover 10 seconds. Repeat the process 8 times. Done in under 4 minutes. (Forgot to turn on the camera for this one!)

Wall Run: 20 seconds moving your feet as fast as possible. Rest 10 seconds. Repeat 8 times.

Feet on Wall Sit Ups: Reach and touch the wall each rep. 2 x 25

Feet to Wall Leg Raises: Hit the wall with your feet each time. 2 x 25

Video:

Circuit Training Again!

122^nd workout of the year, 12/12/2011.

Music: ZZ Top. T-Shirt: Grateful Dead.

What?!

Circuit Training Again?!

Oh Yeah!!

First Circuit: 10 Stations

30 Sec Each, Max Reps, 3 Cycles

Rotation Push Ups

Crunches

Plate Upright Rows

Mountain Climbers

Incline Leg Raises

Chair Squats

Ab Pullins

DB Presses

Bulgarian Bag Pullthroughs

Ball on Wall Push Ups

Second Circuit: Same Stations

Same Stations?

Same Stations, you ask?

Yep. Same stations.

The catch is you have to do 5 burpees after each station.

Third: Core and Abs

Crap!!

Forgot to turn on the camera!!

We did some…honestly!!

Video:

OH CRAP!

I think this is the second time I have not been able to post one of our exercise sessions.

Not because I was injured or lazy. Although it would have been the second workout since the pneumonia bug.

Nope.

Had the video all edited.

So what happened?

Computer Crash!

So got another one.

Soon be back to normal (whatever that is)!

Conditioning “Cardio”

51^st workout of the year, 5/16/2011.

Music: Van Halen. T-Shirt: JONESERCISE.

After all that jumping around last time I thought we’d get back to some type of “conventional’ conditioning…well sorta conventional anyway.

Lots of conditioning “cardio”. It wasn’t boring. If you weren’t doing the exercise you were recovering from it and dreading the next set.

The way that it is supposed to be!

Warm Up (if you want to call it that):

Long Lunges 2 x 25 Yards

Inchworms 2 x 25 Yards

High Kicks 2 x 25 Yards

The “Warm Up” was really a workout in and of itself. The lunges were fairly easy. The inchworms were not…not at all. Some of us did 10 push ups at each lay out and some did one push up for the first 25 yards and then 10 ground up push ups at the layout for the next 25 yards.

Yep the inchworms by themselves was a workout.

The high kicks…let’s call that a “cool down” for the “workout” within the warm up!

Next:

10 Push Ups/Sprint 50 Yards x 2

10 Sit Ups/ Sprint 50 Yards x 2

10 Burpees/ Sprint 50 Yards x 2

10 Burpees on Ball with Ball Slam/Sprint 50 Yards with ball

10 Squat Jumps with Ball Slam/Sprint 50 Yards with ball

20 Leg Raises/Sprint 50 Yards

Last:

A “suicide” drill then 20 Push Ups then 50 Yard Sprint.

Video: 

Master Conditioning

This is the workout for 11/6/2010.

We do a lot of conditioning.

We covered it all with this one. Strength, quickness, agility, core, flexibility, balance all components of fitness.

The intensity sometimes tells me we are doing this more than just for “fitness”. Just what I’m not quite sure.

Music: Big variety of stuff. T-Shirt: “The Movement Is Freedom”. Not sure what the t-shirt makers meant but I tend to look at is as “Movement Is Freedom” probably because I know so many people that just don’t or won’t move!

It was good to have a visitor to share in our little Saturday sweatfest! Great to see you after all these years David!

First: Just a little bit of a warm up.

We don’t always do a warm up but today this qualifies: Inchworms for 25 yards with (only) 2 push ups at each layout.

We followed that up with 25 yards of long lunges.

Second: We did some core/abs with the medicine balls but I neglected to turn on the camera.

So I kinda crapped out on that one. Hate it when I do that!

Third: Some leg and burpee/push up combos.

1. Single Leg Squats 50 on each leg
2. Burpees/Feet on chair push ups 10
3. Step Ups on chair 25 on each leg
4. Burpees/Feet on chair push ups 10
5. Chair Squats 100
6. Burpee/Feet on chair push ups 10

Fourth: Monster Walks with gold tband.

Sure we’ve done this before but not with plates!

The red plates are 45lb, the blue are 35lb and the yellow are 25lb.

1. Monster Walk with overhead press with plate
2. Monster Walk Hopping forward with plate
3. Monster Walk Hopping backward with plate

Fifth: Short hurdle hops and sprints. 3 cycles in each direction.

Better check out the video on this one.

Sixth: Finisher…because it will!

Suicide drill backwards/forwards with 10 push ups on a medicine ball at each stop.

Seventh: OK so we had some time left.

So we did some Tabata style push ups. You do as many push ups as you can in 20 seconds then take a 10 second break. You repeat the process 8 times.

All done in less than 4 minutes.

And the workout vid:

Forgot to include the Tabata push ups in the vid above so here it is!

CRAP

Yep that is pretty much the way I felt…on 12/5/09. We did workout. It was hard…cause they just are…but I forgot my regular camera. It was all charged and ready to go! It just wasn’t in my bag…however the backup camera was. GREAT! or so I thought…the batteries were dead. CRAP! I thought about filming the whole thing with my phone…but  at this point I just wanted to get it over with and get the workout over!!

It may happen again…hopefully not!

Sorry!!!!