Posts Tagged ‘grand funk’

Heck of a post title…heck of a workout.

I never know what we will be doing until the day of the workout. I make a big list of stuff to pick and choose from. Today was no different.

But today was brutal. At least it was to me as I am still wired from the training 5 hours later! Oh this is not a complaint! This is good stuff! Now I just have to raise the bar again!

Music by: The Killers and Grand Funk Railroad GFR could use a better website…just sayin’. T-shirt: Another random MMA Elite. You can get them at Walmart.

Warm Up: Heck this warm up could be someone else’s workout. We did squats, pushups, crunches and leg raises. 4 sets of 25 reps each…easy math…100 reps of each one.

Next: I call this the Dumbbell Shoulder Press Ladder. We took every dumbbell we had and put them on the track. We did 5 reps of each weight starting at 5 pound dumbbells and going up in increments of 5 pounds to 65. After we got to 65 we went back down from 65 pounders to 5. The others didn’t get up to 65 but knocked out the same amount of  movements by going up as far as possible a couple of times. This looked much easier on paper and today I was glad we don’t own 70s.

Next: Short Lunges, 50 on each leg followed by 100 squats. Yeah I know we already did 100 earlier…and?

Next: Monster Walk with gold theraband around the ankles for 50 yards. I’ve called this move a couple of other things in the past. Still trying to find the right names for some of this stuff! After doing the lunges and squats this move was really a finisher for the glutes and thighs!

Next: Push up variations. 10 reps each.

1. Left Hand Up/Right Back

2. Right Hand Up/Left Back

3. Hands At Waist

4. Hands Under Chest

5. One Leg Push up (right up)

6. One Leg Push up (left up)

7. Cobras

8. Knees to Elbows

9. Rotate With Foot to Hand

Core Stuff: Did a lot of core stuff but gonna do more!

1. Alternate Hand to Foot 25 on each side.

2. Knees to Elbows 25 reps.

3. Leg Circles 10 reps to each side.

4. Legs Up Side Crunches 25 on each side.

5. Legs Up Crunches 25 up the middle.

6. Side Crunches 25 on each side.

7. Crunches up the middle 25.

And the video:


Jonesing for JONESERCISE? Well we decided to raise the bar a bit more today. This is the JONESERCISE workout for 2/10/2010.

There was nothing easy about this at all. There were some periods where it may have even got a bit boring but that feeling left quickly because of the exhaustion that crept in.

The workout on paper was simple…3 exercises…20 sets of each exercise…25 reps every time…total of 500 reps each for body-weight squats, push ups and burpees…1500 reps total. We did something similar to this a few weeks ago: Today was harder just because we did more.

People ask “Why?” We just say “Why not?” It’s just a challenge. There is a physical challenge but also a mental one as well. You do a couple of cycles of the exercises and realize you have 18 cycles left to complete. Hell the push ups and squats tended to be rest period for the burpees!! This shows that you can get an excellent conditioning effect with only body-weight exercises.

We had a smaller group than usual (8). Some folks had other obligations…others may have gotten wind of what was on the agenda.  5 completed the task. 2 people had to leave for other commitments but got in just over 400 reps per exercise. Another is still new at this stuff so not expected to partake in all the insanity.

This was another work out that would take you to the limits of keeping your lunch down…and there is a clip in the video where I almost lose it. Just another day of JONESERCISING. Oh yeah…Music by Black Sabbath “Master of  Reality” and Johnny Winter And Live! T-shirt by Grand Funk Railroad.

And the video: