Posts Tagged ‘dumbbell ladder’

Image19Workout 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.Image21

Still…21 places to visit, 4 times.

Round One:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

  • Barbell CurlsImage23
  • EZ Triceps Extensions
  • Kettle Bell Swings
  • Kettle Bell Swings
  • Kettle Bell Swings
  • Crunches on Swiss Ball
  • Triceps Push Downs
  • Dumbbell Ladder 9 Descending Sets SquatsImage20
  • 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 StationImage25

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 BallImage32
  • 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 BallImage29

Round Three:

21 Stations, 10 Reps Each Station

5 Reps Each “Station” on the DB Ladder

  • Barbell Curls
  • EZ Triceps Extensions
  • Kettle Bell SwingsImage34
  • 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
    Image26
  • 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 CurlsImage28
  • 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 PressImage27
  • Flat Leg Raises
  • Sit Ups W/Medicine Ball
  • Incline Leg Raises
  • Roman Chair w/Medicine Ball
  • Ab Chair w/Medicine Ball

 

Video:

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Image6Workout 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:Image8

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 10Image10

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 10Image11
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 10Image1
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 RepsImage24
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:

 

Image4Workout 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 LadderImage13
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 Image10
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.Image9

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/CoreImage5

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:

 

Image11Workout 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 – 55Image2

Pushdowns
BB Curls
Sit Ups
French Curls
Leg Raises
BB Curls
Big Wheel
Bench DipsImage1

Second: Floor Press Ladder DB weights: 15 – 55

Pushdowns
BB Curls
Sit Ups
French Curls
Leg Raises
BB CurlsImage5
Big Wheel
Bench Dips

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

Pushdowns
BB Curls
Sit Ups
French Curls
Leg RaisesImage4
BB Curls
Big Wheel
Bench Dips

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

Pushdowns
BB Curls
Sit UpsImage7
French Curls
Leg Raises
BB Curls
Big Wheel
Bench Dips

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

PushdownsImage14
BB Curls
Sit Ups
French Curls
Leg Raises
BB Curls
Big Wheel
Bench Dips

Video:

 

Image14Workout 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!Image1

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.Image5

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.Image8

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.Image13

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.Image21

Seventh: Goblet Squats

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

Video:

 

Image25Workout 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!Image2

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 poundsImage6
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 UpsImage10

And now for something different!

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

Fourth: Mountain Climbers

“Tabata” StyleImage12

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.

SquatsImage16
Heel Raises
Good Mornings
Barbell Rows
Straight Leg Deadlifts
Upright Rows
Overhead Press
Floor Press
Bar To Toes Crunches
Skull Crushers
Barbell Curls

Video:

 

Image7Workout for 10-29-2014
T-Shirt: BEER is not the answer. BEER is the question. YES is the answer.
Music: Grand Funk Railroad

Wicked upper body workout today.
Some weights, some body weight stuff.
Something that was definitely felt the next day!
33 Push Up variations, 10 Reps Each:
330 Reps…Yep 330Image4
Throw in 20 Crunches in between each pushup variation and you have 660 reps of crunches.
Yep…660!

First: DB Ladders

Is this the warm up?
15 – 55 pound DBs

DB Ladder RowImage6
Db Ladder Push Up and Row

Second: Push Ups

20 Crunches Between Each Set of Push Ups

1. Airplane 10
2. Clapping 10
3. 1 Arm 10
4. Wide Hops 10Image10
5. Regular Position Hops 10
6. Whole Body Hops 10

Third: More Push Ups

20 Crunches Between Each Set of Push Ups

7. Feet Walk Sideways Push Ups
8. Hands Walk Sideways Push Ups
9. Wide Hands 10Image14
10. Medium Hands 10
11. Hands Next to Chest 10
12. Narrow Hands 10
13. Cobra 10

Fourth: Even More Push Ups

20 Crunches Between Each Set of Push Ups

14. Diamond 10Image16
15. Ground Up 10
16. Foot to Opposite Hand 10
17. Walkouts 10
18. Prone foot to hand then push up 10
19. Push Up to Plank 10
20. Rotation 10

Fifth: How About Some More Push Ups?

20 Crunches Between Each Set of Push UpsImage17

21. Off Set Hands 10
22. Hands By the Waist 10
23. Bottom Position 10
24. Middle Position 10
25. Top Position 10
26. Full Regular/Normal Hand Position 10

Sixth: And We Finish With A Few Push Ups!

20 Crunches Between Each Set of Push UpsImage18

27. Cross 10
28. One Arm Wide 10
29. Hands Overhead 10
30. Hands Wide Overhead 10
31. One Leg
32. Double Mountain Climber 10
33. Burpee With Push Up 10

Video: