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:

BEER BALANCING WORKOUT 2019

Workout for 7-15-2019

T-Shirt: Facebook

We did another “beer balancing” workout today.

By that I mean the exercises were done while holding a cup of beer…or wine…or water. As long as it was liquid.

And of course the goal was to not spill anything while completing the exercise.

Just a “fun” different, challenging thing to do once in a while.

And included in this workout is something I call a “Dumbbell Ladder”.

We set up 10 sets of DBs in a row from 10 lbs to 55 lbs.

If someone can’t finish to the 55s they will go up to their weight limit and stay at that weight for the remaining sets until they hit 10 total sets.

We did 6 reps on each set of DBs from the 10 pounders to the 55 pounders, 3 on each side while holding the cup of beer/water/wine out in front.

Then the rest of the 11 stations at 10 reps each.

 

First Beer Balancing Round:

DB Ladder Squats 3 reps each hand

And the rest of the circuit 10 reps, 5 each hand:

• Band Triceps Pushdowns
• Band Biceps Curls
• Chair Squats Cup Out Front
• Chair Lunges Cup Overhead
• Chair Squats Cup Overhead
• Plate Upright Rows
• 2×4 Walk
• Skateboard Lunges
• Roman Chair
• Incline Situps
• Twists

Second Beer Balancing Round:

Same circuit as the first.

The DB Ladder exercise was one arm overhead presses.

Third Beer Balancing Round:

Same circuit as the first.

The DB Ladder exercise was one arm DB curls.

Fourth Beer Balancing Round:  

Cup in front and do the following

• Walk Forward
• Walk Backward
• Walk Sideways
• Grapevine/Carioca Walk
• Long Lunges
• Long Lunges Backwards
• Short Lunges
• Short Lunges Backwards

Fifth Beer Balancing Round:

Hold the beer in one hand while doing the following

• Seated Leg Raises 50 reps (Beer in each hand for 25)
• Seated Leg Raises 50 reps (Beer in each hand overhead for 25)
• Lemon Squeezers 50 reps (Beer in each hand for 25)
• Crunches 50 Reps (Beer in each hand for 25)
• Supine Leg Raises 50 reps (Beer in each hand for 25)
• Beer to Feet Crunches 50 reps (Beer in each hand for 25)
• Side Crunches 50 reps (Beer in each hand for 25)
• Beer to Knee Crunches 50 reps (Beer in each hand for 25)

 

Video:

DB Ladder, Circuit Training, and ABs

Workout for 5-15-2019

T-Shirt: WILL SHRED FOR BEER

Music: Joe Satriani

Today we did something I call a “Dumbbell Ladder”.

We set up 10 sets of DBs in a row from 10 lbs to 55 lbs.

We did 5 reps on each set of DBs from the 10 pounders to the 55 pounders.

If someone can’t finish to the 55s they will go up to their weight limit and stay at that weight for sets of 5 reps until they hit 10 total sets.

Then the rest of the stations at 10 reps each.

 

First Cycle:

DB Ladder doing a Floor Press

Band Crunches on Knees

EZ Bar Triceps Ext

BB Curls

Supine Band Crunches

Bench Dips

Preacher Curls

Back Ext w/Plate (25 or 35 or 45 LB)

Chair Squats Medicine Ball (10 or 20LB) Overhead

Push Ups Feet in Chair

Inverted Rows

Leg Raises

Second Cycle:

DB Ladder: DB Rows.

Still 5 Reps on the ladder.

The rest of the circuit continues at 10 reps for each station.

Third Cycle:

DB Ladder: Overhead Presses.

5 Reps on the ladder.

The rest of the circuit continues at 10 reps for each station.

But here is the twist…between all the stations we added one sit up then one seated leg raise. Alternating until we did 10 reps on each one.

Doesn’t sound too bad…but it got tough!!

Fourth Cycle:

DB Ladder: Triceps Extensions and Biceps Curls..

5 Reps on the ladder.

The rest of the circuit continues at 10 reps for each station.

And the twist on this one…between all the stations we added one sit up then one push up. Alternating until we did 5 reps on each one.

 

 

Video:

JONESERCISE 3 25 19: Mega Circuit and Body Weight Workout

Workout for 3-25-2019

T-Shirt: Normal Shit

Music: From 1974

I decided to do a circuit again but a bit different.

We do something called a Dumbbell Ladder.

We have 10 sets of DBs on a row from 10 lbs to 55 lbs. We’ll do 5 reps on each set of DBs from the 10 pounders to the 55 pounders. If someone can’t finish to the 55s they will go up to their limit and stay at that weight for sets of 5 until they hit 10 total sets.

Then there will be the rest of the circuit at 10 reps each.

• Band Push Downs
• Plate Pushes
• Squat Med Ball Overhead
• Plate Curls
• Squat Med Ball In Front
• Plate Upright Rows
• Squat Jump Slam Med Ball
• Parallettes bars Legs In/Out
• Roman Chair w/Med Ball
• Incline Sit Ups w/Med Ball
• Incline Leg Raises
• Wheel
• Flat Leg Raises

The first ladder we did squats. Once we completed the round we didn’t stop but did overhead pressed with the DBs.
After that we had a water break but went right back at it.

This time we went through the whole thing twice again but did biceps curls the first time around and triceps extensions the second time around.

Next:

Long Lunges (Forward/Backward)

Roll

Short Lunges, Knee to Heel (Forward/Backward)

Butt Rolls

Side Lunges Twist

Roll with a Push Up

Then:

High Kick Out/In

High Kick In/out

High Kick Straight up

We still a had a little more time so we did some inchworms with one pushup but on the way back we did 2 push ups.

 

 

Video:

A Return to Circuit Training!!

Workout for 4-25-2016

T-Shirt: Physical Therapist: Precision Guess Work

Music: Prince

After a couple of day of only body weight training its back to using some weights.

This was a fairly big circuit, 21 total stations.

Some were the same but using different weights.

Still…21 places to visit, 4 times.

Round One:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

• Barbell Curls
• EZ Triceps Extensions
• Kettle Bell Swings
• Kettle Bell Swings
• Kettle Bell Swings
• Crunches on Swiss Ball
• Triceps Push Downs
• Dumbbell Ladder 9 Descending Sets Squats
• Flat Leg Raises
• Sit Ups W/Medicine Ball
• Incline Leg Raises
• Roman Chair w/Medicine Ball
• Ab Chair w/Medicine Ball

Round Two:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

• Barbell Curls
• EZ Triceps Extensions
• Kettle Bell Swings
• Kettle Bell Swings
• Kettle Bell Swings
• Crunches on Swiss Ball
• Triceps Push Downs
• Dumbbell Ladder 9 Descending Sets Squat/Overhead Press
• Flat Leg Raises
• Sit Ups W/Medicine Ball
• Incline Leg Raises
• Roman Chair w/Medicine Ball
• Ab Chair w/Medicine Ball

Round Three:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

• Barbell Curls
• EZ Triceps Extensions
• Kettle Bell Swings
• Kettle Bell Swings
• Kettle Bell Swings
• Crunches on Swiss Ball
• Triceps Push Downs
• Dumbbell Ladder 9 Descending Sets Stiff Leg Deads
• Flat Leg Raises
• Sit Ups W/Medicine Ball
  
• Incline Leg Raises
• Roman Chair w/Medicine Ball
• Ab Chair w/Medicine Ball

Round Four:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

• Barbell Curls
• EZ Triceps Extensions
• Kettle Bell Swings
• Kettle Bell Swings
• Kettle Bell Swings
• Crunches on Swiss Ball
• Triceps Push Downs
• Dumbbell Ladder 9 Descending Sets 1 Arm DB Press
• Flat Leg Raises
• Sit Ups W/Medicine Ball
• Incline Leg Raises
• Roman Chair w/Medicine Ball
• Ab Chair w/Medicine Ball

 

Video:

A Return To Circuit Training

Workout for 11-11-2015
T-Shirt: Strong Kennedy
Music: Van Halen

Still sore from the body weight stuff.
But time to pick up some weights!
Bunches of Squats today.
Let’s see what happens when we get back to some circuit training!

First Time:

Squat DB Ladder, 15lb to 55lb, 5 Reps Each Pair
Skateboard Rollout, Hands, 5 Reps
Skateboard Rollout, Feet, 5 Reps
Skateboard Rollout, Hand and Feet, 5 Reps
Leg Raises 10
Small Wheel Rollouts 10
Roman Chair 10
Sit Ups W/Ball 10
Dual Wheel Rollouts 10

Second Time:

Squat-Press DB Ladder, 15lb to 55lb, 5 Reps Each Pair
Skateboard Rollout, Hands, 5 Reps
Skateboard Rollout, Feet, 5 Reps
Skateboard Rollout, Hand and Feet, 5 Reps
Leg Raises 10
Small Wheel Rollouts 10
Roman Chair 10
Sit Ups W/Ball 10
Dual Wheel Rollouts 10

Third Time:

Squat-Curl DB Ladder, 15lb to 55lb, 5 Reps Each Pair
Skateboard Rollout, Hands, 5 Reps
Skateboard Rollout, Feet, 5 Reps
Skateboard Rollout, Hand and Feet, 5 Reps
Leg Raises 10
Small Wheel Rollouts 10
Roman Chair 10
Sit Ups W/Ball 10
Dual Wheel Rollouts 10

Fourth Time:

Squat-Stiff Leg Deadlifts DB Ladder, 15lb to 55lb, 5 Reps Each Pair
Skateboard Rollout, Hands, 5 Reps
Skateboard Rollout, Feet, 5 Reps
Skateboard Rollout, Hand and Feet, 5 Reps
Leg Raises 10
Small Wheel Rollouts 10
Roman Chair 10
Sit Ups W/Ball 10
Dual Wheel Rollouts 10

Video:

 

Circuit Training Revisited

Workout for 7-13-2015.
Music: Rob Zombie
T-Shirt: Dear Burpees…

Yep…

More Circuit Training!

 
First and Second: Circuit Training

Did the circuit twice to get both arms in on the DB Rows

1 Arm DB Row Ladder
Sidelying Tube Rows
Push Up Position Keg Pull Across
Incline Knee Pullins w/Medicine ball
Band Hip Extensions
Band Pulldowns
Dual Wheel Rollouts

Third: Circuit Training

DB Upright Row Ladder
Sidelying Tube Rows
Push Up Position Keg Pull Across
Incline Knee Pullins w/Medicine ball
Band Hip Extensions
Band Pulldowns
Dual Wheel Rollouts

Fourth and Fifth: Circuit Training

Had to do the circuit twice again to get both arms in on it.

1 Arm Stiff Leg Deadlifts DB Ladder
Sidelying Tube Rows
Push Up Position Keg Pull Across
Incline Knee Pullins w/Medicine ball
Band Hip Extensions
Band Pulldowns
Dual Wheel Rollouts

Sixth: Med Balls Abs/Core

8 Balls, 6 – 24 Pounds

Seated Leg Raises Ball Overhead 10 Reps Each Ball
Lemon Squeezers Ball Overhead 10 Reps Each Ball
Crunches Ball Over Face 10 Reps Each Ball
Sit Ups and Twist 3 Reps Each Ball
Ball Overhead, Leg Sways 6 Reps Each Ball

Video:

 

JONESERCISE 4 22 2015: Back to the Circuit!

Workout for : 4-22-2015
T-Shirt: Bushido
Music: Steppenwolf

After all the body weight stuff it’s time to return to some weights.
Well…that and I ran out of ideas to do more of the Tabata extrapolation stuff.
So we did our little Dumbbell Ladder exercises for 5 reps at each DB followed by a circuit emphasizing arms at 10 reps for each station. This was done pretty much without a break. If you needed some water, you got some…then got back in line.

Why? Well, I like arm work. I’m sure I could come up with more reasons but that one was the first that popped into my head.

First: Squat Ladder DB weights: 15 – 55

Pushdowns
BB Curls
Sit Ups
French Curls
Leg Raises
BB Curls
Big Wheel
Bench Dips

Second: Floor Press Ladder DB weights: 15 – 55

Pushdowns
BB Curls
Sit Ups
French Curls
Leg Raises
BB Curls
Big Wheel
Bench Dips

Third: Unilateral DB Rows Ladder DB weights: 15 – 55

Pushdowns
BB Curls
Sit Ups
French Curls
Leg Raises
BB Curls
Big Wheel
Bench Dips

Fourth: Overhead DB Press Ladder DB weights: 15 – 55

Pushdowns
BB Curls
Sit Ups
French Curls
Leg Raises
BB Curls
Big Wheel
Bench Dips

Fifth: Unilateral Stifflegged Deadlifts Ladder DB weights: 15 – 55

Pushdowns
BB Curls
Sit Ups
French Curls
Leg Raises
BB Curls
Big Wheel
Bench Dips

Video:

 

Unilateral Dumbbell Ladders

Workout for 1-14-2015
Music: Black Stone Cherry
T-Shirt: I Found This Humerus.

Med folks will understand the shirt.
So today we hit the weights again.
Still changing it up every day.

Cause we’re not tied to dogma.

DB Ladders…
We’ve done these before but not like this!

First: DB Squat

DBs from 10 to 55 Pounds
1 rep, 1 arm, Repeat 4 times total
And move up the ladder

This makes you squat more times and doing the unilateral stuff makes your body “think” a bit more of what’s going on.

Stimulates the core as well to stabilize the body.

Second: DB Clean and Press

Clean the DB to the shoulder and shove it overhead.
That’s it.
But you still have to squat down between each rep, pick up the other DB, and continue through all the sets of DBs.

Third: DB Curls

Squat down, pick up the DB, curl it to the shoulder, bend/squat down, pick up the other DB, and continue.

Fourth: DB Stiff Leg Dead Lifts

Bend over, knees straight, pick up one DB, stand, lower, repeat on the other side.

Fifth: DB Curl and Press

Combo movement of three things.
Squat, pick up DB, curl DB, press DB overhead, squat down, pick up other DB, and repeat.

Sixth: DB Rows

Too easy on this one. That’s why it’s toward the end.

Seventh: Goblet Squats

Harder than I thought it was going to be. Probably from all the squatting!

Video:

 

Different Stuff To Sweat By

Workout for 12-10-2014.

Music: Collective Soul.
T-shirt: JONES

The evening started off chilly.
Again this is the time for dressing in layers.
Rare will be the day we keep everything on we came in with.
And that is no problem with us!

First: Agility Ladder Drills

We do this mostly during the colder months.
Hence today.
Heck sometimes we’ve turned the entire workout in to agility ladder variations!

Second: DB Ladders

DB Pairs from 15 – 55 pounds
5 Reps for each set

Squats
DB Overhead Presses

For the squats, we went “up and down” the ladder.
For the presses, we just went “up the ladder”.

Third: Moving Push Ups

And now for something different!

Twisting Backward Down the Lane
Plank to Push Up and Roll
Rolling to Push Up

Fourth: Mountain Climbers

“Tabata” Style

As fast as you can for 20 seconds, then a 10 second break. Then repeat 8 times.

Fifth: Quickie Barbell Workout

11 Exercises, 25 Reps Each
Use either a 25 pound or a 45 pound bar.

Squats
Heel Raises
Good Mornings
Barbell Rows
Straight Leg Deadlifts
Upright Rows
Overhead Press
Floor Press
Bar To Toes Crunches
Skull Crushers
Barbell Curls

Video: