Body Weight and Circuit Training

Workout for 4-22-2019

T-Shirt: FU KING CHINESE BUFFET

Music: ZZ Top

Half the workout today was a circuit.

The other half was body weight stuff.

Part of the body weight stuff was different kinds of rolling on the floor.

Just trying to stimulate all systems.

First: 15 stations, 10 reps each

• BB Curls
• EZ Triceps Ext
• Wheel
• DB Flyes
• DB Incline Press
• Swiss Ball Crunches
• Band Triceps Ext
• Plate Curls
• Sit Ups w/Med Ball
• Plate Upright Rows
• Band Side Laterals
• Incline Leg Raises
• Squat Curls
• Push Ups on Parallettes
• Wheel
• Lunges w/kettlebells

Second: Same stations. 15 reps each

Just did a few more reps.
Sometimes we do some things between each station but not today.

Because something else is lurking ahead!

Third: Body Weight Stuff and Rolling

• Inchworms w/2 pushups
• Buttrolls
• Buttrolls
• Inchworms w/2 pushups
• Long Lunges
• Butt Rolls
• Butt Rolls
• Long Lunges
• Hip Abd
• Butt Rolls
• Butt Rolls
• Hip Abd
• Backwards Lunges
• Butt Rolls
• Butt Rolls
• Backwards Lunges

Fourth: More Body Weight Stuff and Rolling

• High Kick Out to In
• Push Up – Roll
• Push Up – Roll
• High Kick Out to In
• High Kick In to Out
• Push Up – Roll
• Push Up – Roll
• High Kick In to Out
• High Kick Straight Up
• Push Up – Roll
• Push Up – Roll
• High Kick Straight Up

Fifth: And Even More Body Weight Stuff and Rolling

• Jump Up/Jump Out
• Roll – Push Up – Stand – Jump to Side
• Roll – Push Up – Stand – Jump to Side
• Jump Up/Jump Out
• Side Jump Twist
• Roll – Push Up – Stand – Jump to Side
• Roll – Push Up – Stand – Jump to Side
• Side Jump Twist
• Jump Lunge
• Roll – Push Up – Stand – Jump to Side
• Roll – Push Up – Stand – Jump to Side
• Jump Lunge
• Short Lunge Knee to Heel
• Roll – Push Up – Stand – Jump to Side
• Roll – Push Up – Stand – Jump to Side
• Short Lunge Knee to Heel

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:

Body Weight Workout w/Poles and Skateboards

Workout for 11-5-2018

T-Shirt: Batman

Music: Old Stuff

All body weight stuff this time!

The skateboard movements made things a bit interesting.

Threw in some twists with PVC pipe during the squats!

First:

• Long Lunges
• Long Lunges Backwards
• Short Lunges
• Walking Hip Flex, Knee Bent, Abd
• Walking Hip Flex, Knee Bent, Abd, Backwards
• Inchworms w/Push Up
• Inchworms w/Push Up Backwards
• Side Lunges
• Side Lunge w/Twist
• High Knee Skips
• High Knee Skips Backwards
• Butt Kicks
• Butt Kicks Backwards

Second:  

• Skateboard Long Lunges
• Skateboard Long Lunges Backwards
• Skateboard Short Lunges
• Skateboard Short Lunges Backwards
• Skateboard Side Lunges

Third:

• Slow Butt Roll
• Bear Crawl
• Frog Hop
• Frog Hop, Pause in Squat
• Frog Hop, Pause in Squat, Jump Up
• Toe Hops
• Toe Hop Backward

Fourth:

• Wide Squats w/Twist 20
• One Foot Width In From Widest w/Twist 20
• Feet Outside of Chair Legs w/Twist 20
• Feet Inside of Chair Legs w/Twist 20
• Feet Together w/Twist 20
• Chair Lunge w/Twist 10 each side

 

Video:

Spidey Circuit!

Workout for 5-16-2016

T-Shirt: Spiderman

Music: Me First and the Gimme Gimmes

Called this a Spidey Circuit just cause of my shirt!

Not too creative but some days are just like that!

This one throws in some body weight stuff along with some weights.

And we change up the reps for blocks of time in todays workout.

First Round:

16 Stations

10 Reps Each Station

1. Lying Triceps EZ Extensions
2. BB Curls
3. Triceps DB Extensions
4. DB Curls
5. Plate Upright Rows
6. Band Overhead Triceps Extensions
7. Tube Curls
8. Bench Dips
9. Squat Bar Curls
10. Push Ups, Feet on Chair
11. Jump Up/Jump Out
12. Hammer Curls
13. Sit Ups Tossing Medicine Ball In Air
14. Incline Leg Raises
15. Roman Chair w/Medicine Ball
16. Inchworms

Second Round:

Same Stations as Round One.

This time we are doing maximum reps in 30 seconds for each station.

Wasn’t too much fun!

Third Round:

Same Stations as Round One.

Again we are doing maximum reps in 30 seconds for each station.

And this time we will do 5 Burpees after each station.

Fourth Round:

Still have some time left!

Gonna do exactly the same as the first round: 10 reps on everything.

Guess we could look at this as a “cool down”.

Video:

All Bands Conditioning

Workout for 5-14-2016

T-Shirt: Trust Me A Jedi I Am

Music: Metallica

Another workout than could be done at  your house.

Just need a band around your ankles/lower legs.

We use Gold TheraBand.

This color is the stiffest the company makes.

Lots of lower body work on this one!

First Round:

Stiff Leg Forward Walk

Stiff Leg Backward Walk

Stiff Leg Sideways Walk

Forward Lunge

Backward Lunge

Athletic Position Sideways Walk

Athletic Position Forward Walk

Athletic Position Backward Walk

Sideways Hops

Forward Hops

Backward Hops

Jump Up/Jump Out

Second Round:

Inchworms

Push Ups Walk Sideways

Inchworms Backward

Push Up, Roll

Third Round:

Crab Walk Forward

Crab Walk Backward

Crab Walk Sideways

Fourth Round:

Push Up Postion Side Hops

Inchworm Mountain Climber

Inchworm Frog Hop

Inchworm Frog Hop, Jump Up

Inchworm Forward, Jump 180, Inchworm Backward Jump 180

Fifth Round:

Stiff Leg Sideways Walk with 180 Twist

Athletic Position Sideways Walk with 180 Twist

Athletic Position Sideways Walk with 180 Hop

Push Up Position Sideways Walk, Band Around Wrists

Push Up, Sideways Walk, Band Around Wrists

Video:

BODY WEIGHT BONANZA!

Workout for 4-18-2016

T-Shirt:  A Totem Pole??

Music: Queen

Finally getting around to putting workouts online again.

Yep…still worked out…still filmed…just didn’t publish.

But hey…I’m back!

Well…for now!

All body weight stuff today. A bit of vestibular stuff as well.

The heart rate was raised higher than it has been in a while.

Not that the workouts we’ve done were easy.

We just haven’t done something like this in a long time!

First:

Inchworms with 1 push up then 2 up to 4

Long Lunges

Roll Arms Overhead

Short Lunges

Roll Arms At Side

Side Lunges

Roll Arms Under Chest

Rear Lunges

Second:

Push Up Side Walking

Push Up Side Roll Butt Off Floor

Push Up Side Roll Butt On Floor

Third:

Lunge Hops

Side Lunge Hops

Jump Up, Jump Out

Side Hops

Side Twist Hops

Backwards Hops

Crab Walk Forward

Fourth:

Jump Up, Jump Out, Burpee

Crab Walk Backward

Backwards Hop, Burpee

Crab Walk Sideways

Fifth:

Mountain Climber, Push Up, Roll

Mountain Climber, Push Up, Jump, Roll

Last:

Burpee, Sideways Hop

Seated Leg Raises, Roll

 

Video:

Mega Bodyweight Movements

Workout for 11-4-2015
T-Shirt: Does Your Physical Therapist Even Lift?
Music: The Police

Back to a bodyweight workout today.
Ironic that I wear a “lifting” shirt since it’s all bodyweight.
Eventually we’ll be using some weights again.
Won’t be long!

First: Agility Ladder Drills

A variety of foot movements just to get started.
Not sure about getting more agile but it is “novel” motion!

Second: Crawling

A variety of crawling around on the floor!

Inchworms
Table Crawl
Backward Table Crawl
Sideways Table Crawl
Hands and Knees
Bear Crawl
Belly Crawl
Push Up Position Crawls
On Back Crawl
Rolling
Rolling to Plank
Rolling to Push Up Position

Third: Burpees and Abs

Burpees 10
Reverse Crunches/Hip Up Combo
Burpees 10
Randy Rockers 10
Burpees 10
Leg Raises, Feet to Behind Head 10
Burpees 10
Sprinter Sit Up Bent Knee 10
Burpees 10
Crunches w/Leg Raised 10
Burpees 10
Sprinter Sit Up Straight Knees 10
Burpees 10
Supine Right Hand to Left Foot 10
Burpees 10
Supine Left Hand to Right Foot 10
Burpees 10
Supine Hand to Feet Leg Raises 10
Burpees 10

Fourth:

Get Off The Floor 10
Knee to Opposite Heel, Kneel, Stand 10 Each Side
Hop Up From Kneeling Position 10
Kneel, Sit Back and Stand 10

Video:

7 Things We Did Today

Workout for 12-8-2014
Music: Santana then a bunch of other stuff
T-Shirt: Ultimate Fighter

More “conditioning” stuff today.
We never get bored.
Something different every time.
A bunch of body weight stuff until we got to the ab/core work.
Started out all bundled up but things heated up fast!

First: Agility Ladder Drills

Something to get the blood flowing on a cool evening.
We do them occasionally.
Not sure if we are any more “agile” but at least we can move!

Second: Inchworms

Done with one push up…
Then two push ups…
Then three push ups…
Then four push ups…

Third: Squats and Push Ups

Chair Squats
“Super Setted” With
Feet on Chair Push Ups

First 25 Reps Each
Then 24 Reps Each
Then 23 Reps Each
…and on down to 15 Reps Each

Fourth: More Squat Stuff

But not too much.

Chair Jump Squats 20
Chair One Leg Squats 20 Each Leg

Fifth: Push Up Variations

Regular 10
Wide 10
Hand In, Hand Out 5 Each Side
Cobra 10
Hands Over Head 10
Rotation 10

Sixth: Grass Drills

Here you “chop” your feet quickly in place.

Then hit the ground and pop back up. Takes your breath away!

Regular
Wave
Jump 180 (Two Tiered)

Seventh: Medicine Ball Abs/Core

9 Balls, 6 – 20 Pounds

Ball Overhead Seated Leg Raises 10 Each Ball
Crunches Ball Between Knees 10 Each Ball
Ball Overhead, In One Hand, Seated Leg Raises 5 Each Hand, Each Ball
Video:

Big Variety Workout!

Workout for 11-10-2014
Music: Top Hits 1975
T-Shirt: LIVEWRONG

Just a bunch of different things tonight.
Guess you could call this a “conditioning workout”.
Or you could call it “Fred” if you wanted to.
Doesn’t really matter.
We could feel a different from beginning to end!

First: Warm Up?

Not much of one. We don’t really do warm ups.

Agility Ladder
Then Hopping Over Some Stuff
Then Jumping Up and Jumping Out
Then Running About 100 Yards or so

Did this little “circuit” twice.

Second: Monster Walks

Brought out the Gold Theraband.
Haven’t done this in a while.

Walk Knees Straight Small Steps Forward
Walk Knees Straight Small Steps Backward
Walk Knees Straight Small Steps Sideways

Lunge Forward
Lunge Backwards

Sideways Squat Walk

Third: Inchworms

Did these with one push up.
Then two.
Then three.
Then four.
Then five.
That was more than enough of this!

Fourth: Chair Stuff

Squats 100
Feet On Chair Push Ups 25
Feet On Chair Bridging 100
Chest To Chair Push Ups 25
One Leg Chair Squats 50 Each Leg
Crescent Kick Around Chair 15 Each Side

Fifth: Medicine Ball Core/Abs

9 Balls
6 – 24 Pounds

Ball Overhead Seated Leg Raises 10 Each Ball
Ball Between Knee Crunches 5 Each Ball
Seated Twists Feet Up 3 Reps Each Ball
Sit Up Twists 3 Rep Each Ball
Ball Overhead One Hand Seated Leg Raises 10 Each Ball
Seated Figure 8s 3 Reps Each Ball

Video:

Weights, Crawl, Roll, Lunge, Run!

Workout for: 10 27 2014
Music: Santana
T-shirt: I Got Your Back

Just like the title of the post…almost.
We included weights, crawling, lunging, and running. We also threw in some inchworms.

So most of this workout is bodyweight stuff.

The crawling and the rolling are to make sure we can still do it. Those two also provide a minor break in the circuit.

Try it! You won’t like it!

First:

DB Ladder Squats
Crawl
Inchworm
Roll
Lunge
Run 100 Yards

Second:

DB Ladder Presses
Crawl
Inchworm
Roll
Lunge
Run 100 Yards

Third:

DB Ladder Rows
Crawl
Inchworms
Roll
Lunge
Run 100 Yards

Fourth:

DB Ladder Triceps Extensions
Crawl
Inchworms
Roll
Lunge
Run 100 Yards

Fifth:

DB Ladder Short Lunges
Crawl
Inchworms
Roll
Lunge
Run 100 Yards

Sixth:

DB Ladder Curls
Crawl
Inchworms
Roll
Lunge
Run 100 Yards

Video: