Posts Tagged ‘Glutes’

Image27Workout 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 VariationsImage4
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 SquatsImage6
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 SquatsImage7
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:Image10

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 SquatsImage13
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 SquatsImage18
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:

 

Image14Workout 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 OverheadImage1

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 BallImage3

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 poundsImage7
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 DrillImage16

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 HandImage12

15 Balls, 6 – 24 pounds
4 Reps Each Ball

Video:

 

Image9Workout 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:Image1

Kettle Bell Swings 58
Squats 58

Kettle Bell Swings 58
Crunches 58

Kettle Bell Swings 58
Leg Raises 58Image3

Kettle Bell Swings 58
Push Ups 58

Kettle Bell Swings 58
Seated Leg Raises 58

Kettle Bell Swings 58
Plank 58 SecondsImage12

Kettle Bell Swings 58
Elbows to Knees 58

Kettle Bell Swings 58
Bridge Reachbacks 58 both sides

Video:

Image32Workout 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”.Image1
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 InchwormsImage10

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

Long Lunges
Reverse Long Lunges

Short Lunges
Reverse Short Lunges

Inchworms with DBImage12

Subsequently: One DB Overhead (lighter DB)

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

Long Lunges
Reverse Long Lunges

Short LungesImage18
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)Image22

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 StretchingImage30

Yep…just some stretching.

 

Video:

 

Image7Workout 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.Image2
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 RepsImage5
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 RepsImage10
Chair One Leg Bridging 20, 19, 18…15 Reps

Video:

 

Image9Workout 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 TrainingImage1

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/PlateImage3
Band Pull Downs
Hands on Chair Push Ups
Push Downs
Lying Ext
Incline DB Presses
DB Curls
BB Curls
Plate Upright Rows
Side LateralsImage8

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.Image10
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 ExtImage13
Incline DB Presses
DB Curls
BB Curls
Plate Upright Rows
Side Laterals

Video:

Image25Workout 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 1Image2

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 ExtensionsImage1
Triceps Pushdowns
Plate Upright Rows
DB Curls
Keg Leg Curls
EZ Bar Curls
Band Pulldowns
Incline Situps

Second: Whole Body Circuit 2Image5

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 RowsImage7
Triceps Pushdowns
Plate Upright Rows
DB Curls
Keg Leg Curls
EZ Bar Curls
Band Pulldowns
Incline Situps

Third: Whole Body Circuit 3Image10

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 ExtensionsImage12
Inverted Rows
Triceps Pushdowns
Plate Upright Rows
DB Curls
Keg Leg Curls
EZ Bar Curls
Band Pulldowns
Incline Situps

Fourth: Whole Body Circuit 4Image23

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 RowsImage26
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 StationsImage14
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 RowsImage22
DB Curls
Keg Leg Curls
EZ Bar Curls
Band Pulldowns
Incline Situps

Sixth: Commentary on UFC Fight….

Video: