14TH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-12-2020

T-Shirt: NORMAL SHIT

Still continuing with our “social distancing” body weight workouts.

Never the same…always different.

This was non-stop. Lasted around 25 minutes.

First Thing: Body Weight Circuit 1

• Wide Chair Squats, Lean Back 20
• Regular Chair Squats, Lean Back 20
• Feet Together Chair Squats 20
• L Foot In Front of R Foot 20
• R Foot In Front of L Foot 20
• Butt Up Squats 20
• 1 Leg Squats 10 each side

Second Thing: Body Weight Circuit 2

• Leg Raises 50
• Lemon Squeezers 50
• Leg Sways 50
• Leg Circles IN 50
• Leg Circles OUT 50
• Left/Right Lemon Squeezers 50
• Flutter Kicks 50

Third Thing: Body Weight Circuit 3

• Short Lunges 10 each side
• Long Collapsing Lunges 10 each side
• Long Lunge, Stand/Lean Back 10 each side
• Chair Lunge 10 each side
• Chair Lunge, Knee Dip Below Chair Seat 10 each side
• Side Lunges 10 each side

Fourth Thing: Body Weight Circuit 4

• Wide Chair Squats, Lean Back 5
• Regular Chair Squats, Lean Back 5
• Feet Together Chair Squats 5
• L Foot In Front of R Foot 5
• R Foot In Front of L Foot 5
• Butt Up Squats 5
• 1 Leg Squats 5 each side

Fifth Thing: Body Weight Circuit 5

• Leg Raises 10
• Lemon Squeezers 10
• Leg Sways 10
• Leg Circles IN 10
• Leg Circles OUT 10
• Left/Right Lemon Squeezers 10
• Flutter Kicks 10

Sixth Thing: Body Weight Circuit 6

• Short Lunges 5 each side
• Long Collapsing Lunges 5 each side
• Long Lunge, Stand/Lean Back 5 each side
• Chair Lunge 5 each side
• Chair Lunge, Knee Dip Below Chair Seat 5 each side
• Side Lunges 5 each side

Video:

Hips and Balance Emphasis Workout!

Workout for 9-25-2019

T-Shirt: Just Drink It!

Music: Old Shit

This was a “hip and balance” emphasis workout.

For lack of a better name for it.

The “monster walk” variations really hit the hips and butt.

After that just about every move was “heel to toe” walking in different directions.

Oh and doing the same over a 2×4.

All about “balance”…or lack…

Wasn’t easy….

First: “Monster Walk” Variations

Using Gold Theraband (which is supposed to be the strongest the company makes) we did a bunch of different “monster walks”.

• Stiff Leg Walk Forward
• Stiff Leg Walk Backward
• Stiff Leg Walk Sideways
• Lunges Forward
• Lunges Backward
• Athletic Position Forward
• Athletic Position Backward
• Athletic Position Sideways
• Hops Forward
• Hops Backward
• Hops Sideways
• Jump Out/Jump Up Forward
• “High Knees” Forward
• “High Knees” Backward
• “High Knees” Sideways

Second: Heel Toe Walk Variations and a 2×4

• Forward
• Backward
• High Knee Forward
• High Knee Backwards
• High Knee, Hip Out Forward
• High Knee, Hip Out Backwards
• Hip Abd Sideways
• Knee Extension Forward
• Knee Extension Backwards

Third: More Heel Toe Walk Variations and a 2×4

• High Knee Hip Out Sideways
• High Knee, Knee Extension Sideways
• Straight Leg Raises Forward
• Bend Forward/Kick Leg Back Forward
• Sideways Step Over Each Foot Side to Side

Video:

24 Bodyweight Squat Variations

Workout for 11-7-2015
T-Shirt: Every Thing Goes Better With Bacon
Music: Stone Temple Pilots

Hey! What do you know?!
Another bodyweight workout!
Yep, and all done with a chair.
Seem easy? Try it. You won’t like it.

First:

7 Chair Squat Variations
20 Reps Each

Wide Wide Squats
Wide Squats
Feet Just Outside Of Chair Legs Squats
Feet Even With Chair Legs Squats
Feet Just Inside Chair Legs Squats
Feet Together Squats
Right Foot Over Left Squats
Left Foot Over Right Squats

Second:

6 More Chair Squat Variations
20 Reps Each

Right Leg Front, Left Leg Next to Chair Leg Squats
Left Leg Front, Right Leg Next to Chair Leg Squats
Heel Toe: Right Foot in front of Left Foot Squats
Heel Toe: Left Foot in front of Left Right Squats
Hands On Feet, Butt Up Squats
Full Squats, Holding Onto Chair
Right Foot On Chair Behind
Left Foot On Chair Behind
Right Foot On Chair at Side
Left Foot On Chair at Side

Third:

11 Chair Squat Variations
20 Reps Each

Left Single Leg Chair Squats
Right Single Leg Chair Squats
Jump Chair Squats
Left Single Leg Chair Jump Squats
Right Single Leg Chair Jump Squats
Foot On Chair, Left Side Squats
Foot On Chair, Right Side Squats
Foot On Chair, Left Chair Lunge Squats
Foot On Chair, Right Chair Lunge Squats
Side Squats Left, Holding Onto Chair
Side Squats Right, Holding Onto Chair
Holding Up Right Leg, Single Leg Squats, OK to hold chair
Holding Up Left Leg, Single Leg Squats, OK to hold chair
Left Foot On Back of Chair Jump Squats
Right Foot On Back of Chair Jump Squats
Standing Hip Flexion, Right Foot On Chair Behind You, Single Leg Squats
Standing Hip Flexion, Left Foot On Chair Behind You, Single Leg Squats
Right Foot On Chair Behind, Long Lunge Squats
Left Foot On Chair Behind, Long Lunge Squats
Right Foot On Chair Behind, Left Single Leg Squats
Left Foot On Chair Behind, Right Single Leg Squats

Video:

 

An All Medicine Ball Workout!

Workout for 10-28-2015
Music: Blizzard of Ozz
T-Shirt: Superman

BALLS!
Yep, an all ball workout just before Halloween.
Different drills but squatting was predominant.

 

First: Squats Ball Overhead

15 Balls, 6 – 24 pounds
10 Reps Each Ball

Oh the pain!

Second: Squats Ball In Front

15 Balls, 6 – 24 pounds
10 Reps Each Ball

Third: Squats Butt to Ball Then Ball Overhead

15 Balls, 6 – 24 pounds
5 Reps Each Ball

Fourth: Squats Butt to Ball Then Jump Ball Overhead

15 Balls, 6 – 24 pounds
5 Reps Each Ball

Fifth: Another Ball Drill

15 Balls, 6 – 24 pounds
5 Reps Each Ball

4 Mountain Climbers, Sprawl, Jump with Ball Overhead

Sixth: And Another Ball Drill

15 Balls, 6 – 24 pounds
5 Reps Each Ball

4 Mountain Climbers, Sprawl, Push Up, Jump with Ball Overhead

Seventh: More Squats With Balls!

Ball Overhead in One Hand

15 Balls, 6 – 24 pounds
4 Reps Each Ball

Video:

 

58…(years old)…

Workout for 7-8-2015
T-Shirt: Jarvis Is My Co-Pilot
Music: Just a variety of stuff

So we did this 3 days after I turned 58.
Obviously there was a “58” theme that day!
Wasn’t too hard…
But then again…It wasn’t easy either!!

The “58” Workout:

Kettle Bell Swings 58
Squats 58

Kettle Bell Swings 58
Crunches 58

Kettle Bell Swings 58
Leg Raises 58

Kettle Bell Swings 58
Push Ups 58

Kettle Bell Swings 58
Seated Leg Raises 58

Kettle Bell Swings 58
Plank 58 Seconds

Kettle Bell Swings 58
Elbows to Knees 58

Kettle Bell Swings 58
Bridge Reachbacks 58 both sides

Video:

Mega Lunge Workout!

Workout for 1-19-2015
Music: John Fogerty
T-Shirt: Big In Japan

Time for a boatload of Lunges!
A variety of them.
Well and some inchworms for a “break”.

 

Someone wrote about “increasing the intensity”.
Apparently they haven’t tried one of these.
Course…it does look easy on paper!

The Beginning: Bodyweight Lunges and Inchworms

Long Lunge
Short Lunge
Inchworms w/One Pushup

Next: DB Lunges and Inchworms

Using just one DB. This may create more stability in the core.

Long Lunges
Reverse Long Lunges

Short Lunges
Reverse Short Lunges

Inchworms with DB

Subsequently: One DB Overhead (lighter DB)

With the DB overhead it forces the core to work even harder.

Long Lunges
Reverse Long Lunges

Short Lunges
Reverse Short Lunges

Inchworms with DB and Row (heavier DB)

Then: Some more stuff!

One DB Overhead Side Lunge
Goblet Squat Side Lunge
Backward Inchworms with DB (heavier DB)

And Finally:

Goblet Squat Twisting Side Lunges
Goblet Squat Duck Walk Forward
Goblet Squat Duck Walk Backward
Backward Inchworms with DB and Row (heavier DB)

In Conclusion: Optional Stretching

Yep…just some stretching.

 

Video:

 

Squat and Push Up Supersets!

Workout for 1-3-2015
Music: Johnny Winter (his last album…dammit!)
T-Shirt: SCIENCE

Back to body weight.
Anyone can do this.
Maybe not all the numbers…but hey, it’s just a number.
Doesn’t seem like much on paper…but it was!

All you need is a chair for this stuff.
Hell, you could use a sofa or a love seat if you wanted to…

The key thing is to MOVE!!

First: Squat and Push Up Supersets

Specifically…

Chair Prisoner Squats 20, 19, 18…15 Reps
Feet On Chair Push Ups 20, 19, 18…15 Reps

Second: Different Squat and Push Up Supersets

Chair Hands On Toes Squats 20, 19, 18…15 Reps
Chair Incline Push Ups 20, 19, 18…15 Reps

Third: Some More Squat and Push Up Supersets

Chair Squat with Walkout Push Up 20, 19, 18…15 Reps
Chair One Leg Bridging 20, 19, 18…15 Reps

Video:

 

Circuit Training With Thighs Getting Blasted!

Workout for 12-29-2014
Music: Govt Mule: Dark Side of the Mule
T-Shirt: I Make Beer Disappear What’s Your Superpower?

And back to some Circuit Training.
The first go round was just your average, normal circuit.
The second time around was different…
Oh boy was it different!

Not sure if I really want to repeat this anytime soon!

First: Circuit Training

13 Stations
10 Reps Each Station

I guess you could consider this a “warm up”.

Inverse Rows
Sit Ups w/Medicine Ball
Leg Raises
Back Ext w/Plate
Band Pull Downs
Hands on Chair Push Ups
Push Downs
Lying Ext
Incline DB Presses
DB Curls
BB Curls
Plate Upright Rows
Side Laterals

Second: Circuit Training

Now come a bit of a twist!
Just to make it interesting…

“Tabata” Style Body Weight Squats or 2 minutes between each station.
So that would be as many squats as possible, as quick as possible.
20 seconds on, 10 seconds off, and repeat.

Inverse Rows
Sit Ups w/Medicine Ball
Leg Raises
Back Ext w/Plate
Band Pull Downs
Hands on Chair Push Ups
Push Downs
Lying Ext
Incline DB Presses
DB Curls
BB Curls
Plate Upright Rows
Side Laterals

Video:

Whole Body Circuit

Workout for 12-15-2014
Music: Bunch of stuff Randy picked out
T-Shirt: JONES

Back to the circuit type of training.

Different than the last workout and different than the last circuit workout!

As Always!!
First: Whole Body Circuit 1

10 Reps Each Station, 11 Stations
5 Ball Slams Between Each Station
Balls are 6 – 20 pounds.

Incline Leg Raises
Sissy Squat
Inverted Rows
Back Extensions
Triceps Pushdowns
Plate Upright Rows
DB Curls
Keg Leg Curls
EZ Bar Curls
Band Pulldowns
Incline Situps

Second: Whole Body Circuit 2

10 Reps Each Station, 11 Stations
5 Jumping Ball Slams Between Each Station
Balls are 6 – 20 pounds.

Incline Leg Raises
Sissy Squat
Back Extensions
Inverted Rows
Triceps Pushdowns
Plate Upright Rows
DB Curls
Keg Leg Curls
EZ Bar Curls
Band Pulldowns
Incline Situps

Third: Whole Body Circuit 3

10 Reps Each Station, 10 Stations
2 Jumping Ball Slams With Burpee and Push Up Between Each Station
Balls are 6 – 20 pounds.

Incline Leg Raises
Sissy Squat
Back Extensions
Inverted Rows
Triceps Pushdowns
Plate Upright Rows
DB Curls
Keg Leg Curls
EZ Bar Curls
Band Pulldowns
Incline Situps

Fourth: Whole Body Circuit 4

10 Reps Each Station, 10 Stations
2 Jumping Ball Slams With Mountain Climbers Between Each Station
Balls are 6 – 20 pounds.

Incline Leg Raises
Sissy Squat
Back Extensions
Inverted Rows
Triceps Pushdowns
Plate Upright Rows
DB Curls
Keg Leg Curls
EZ Bar Curls
Band Pulldowns
Incline Situps

Fifth: Whole Body Circuit 5

10 Reps Each Station, 10 Stations
2 Squat Position, Twists, Burpee Between Each Station
Balls are 6 – 20 pounds.

Incline Leg Raises
Sissy Squat
Back Extensions
Inverted Rows
Triceps Pushdowns
Plate Upright Rows
DB Curls
Keg Leg Curls
EZ Bar Curls
Band Pulldowns
Incline Situps

Sixth: Commentary on UFC Fight….

Video:

Monsters, A Bunch of Them!

Workout for 12-13-2014
Music: Jimi Hendrix
T-Shirt: Alcatraz Triathalon

Continuing to wind down this year with some workouts.
And of course they are all different.
That’s what make them interesting.
That is, not doing the same thing every time!

First: Agility Ladder Drills

We may be doing a few more of these during the colder months.
Especially since we don’t do much in the direction of “Warm Ups”.

Second: Monster Walks

With Gold Theraband.

Side Ways Back/Knees Straight
Forward Back/Knees Straight
Backward Back/Knees Straight
Athletic Position Sideways
Forward Lunge
Rear Lunge

Third: More Monster Walks

With Gold Theraband.
With a medicine ball held in front.

Side Ways Back/Knees Straight
Forward Back/Knees Straight
Forward Lunge
Athletic Position Sideways

Fourth: Even More Monster Walks

With Gold Theraband.
This time with a medicine ball…Overhead.

Side Ways Back/Knees Straight
Forward Lunge
Athletic Position Sideways

Fifth: More Stuff Using Balls

8 Balls, Different Weights/Diameters

Push Up kinda stuff!

Hop On Ball 1 Push Up All Balls
On Ball Push Up, Hop on Floor, Another Push Up, All Balls
5 Overhead Squats, 5 Push Ups Chest to Ball, All Balls
Ball Slam, Sprawl, Hop On Ball, 2 Reps Each Ball

Sixth: Abs/Core

Crunches 25
Bridges 25
Side Hip Ups 25 Each Side
One Leg Bridges 25 Each Side
Side Leg Raises 25 Each Side
Fingers To Toes Crunches 25

Video: