Posts Tagged ‘Intensity’

image13Workout for 10-31-2016

T-Shirt: SUPERMAN

Music: John Fogerty

So this happened on Halloween this year.

A big variety of stuff going on.

Just a bunch of adults at play.image1

But not “X” rated.

Do they even have “X” ratings any longer?

FIRST CIRCUIT: 13 Stations, 10 Reps

Incline Bench Alternate Arms

Alternate DB Curls image3

One Arm Band Overhead Press

One Arm KB Swing

Alternate Arm Pushdown

Swiss Ball crunches Alternate Arm w/ball overhead

Bridge Reachbacks feet on small kegimage4

Jump Squat to chair push ups

One arm upright rows

Football drill hop over stuff

Alternate skateboard rollouts

Sit Up Reachbacksimage9

Inverted Row, side to side

SECOND CIRCUIT: Same Circuit at 12 Reps Each

So it’s getting a bit more difficult.

Heck a lot more difficult.

Amazing what just a couple of reps will do!image7

THIRD THING: SHOULDER BURNS

Why is this called “Shoulder Burns”?

Because your shoulders will burn like HELL!

Shoulder Burns. 31 Movements.

30 sec each movement. Max Reps.image14

  1. Military Press
  2. Small circles forward
  3. Small circles backward
  4. Shoulder in ABD, flex/ext elbow
  5. Shoulder in ABD, flex/ext elbow, then forward
  6. Pinches up
  7. Shoulder Abduction Top 1/3image15
  8. Wrist Circles Forward
  9. Wrist Circles Backward
  10. Pinches down
  11. Arm Circles In Front Medial
  12. Arm Circles In Front External
  13. Pinches front
  14. Shoulder Abduction Bottom 1/3image16
  15. Wrist curls up
  16. Shoulder Abduction Middle
  17. Wrist curls down
  18. Shoulder Abduction Full
  19. Wrist curls front
  20. External/Internal rotation stop sign
  21. Bent elbows frontimage18
  22. Bent elbows overhead
  23. Chicken Wing
  24. Straight arm front palms down Swinging sideways
  25. Straight arm front palms up Swinging sideways
  26. Straight arm front palms down, up and down, top 3rd
  27. Straight arm front palms up, up and down, top 3rd
  28. Push awaysimage19
  29. Shoulder “Ys” top
  30. Shoulder “Ts” top
  31. Clap overhead

Followed by 25 Ground up push ups. Which doesn’t feel so good after all the shoulder stuff!

FOURTH THING: Cobra Push Ups and Burpees!

Why? Because we had time!image20

10 cobra pushups – 1 Burpee

9 cobra pushups – 2 Burpees

8 cobra pushups – 3 Burpees

7 cobra pushups – 4 Burpees

6 cobra pushups – 5 Burpeesimage21

5 cobra pushups – 6 Burpees

4 cobra pushups – 7 Burpees

3 cobra pushups – 8 Burpees

2 cobra pushups – 9 Burpees

1 cobra pushup – 10 Burpeesimage22

FIFTH THING: Medicine Ball Ab/Core Stuff

Why again? Because there were still some minutes on the clock!!

10 Medicine Balls, 6-24 LBS

Seated Leg Raises, 10 reps each ball

Ball to Knees Crunches, 5 reps each ballimage23

Sit Up, Twists, 3 reps each ball

Video:

 

Image16Workout for 5-23-2016

T-Shirt: Awesome Sauce

Music: Mothers Finest

Another day of Circuit Training!

And More!

The “More”: A Boatload of Abs!Image1

Sure…bunch of “gurus”  and even researchers that say you don’t need to do many direct ab stuff…and some say it may even “hurt” you.

I’m thinking part of it is THEY CAN’T DO IT!

I’m doing em cause I want to. Nothing more.Image6

Kinda like I may have a beer over a protein drink after the workout.

Why? Extremely simple…Cause I Want To!

FIRST CIRCUIT:

15 Stations, 10 Reps Each Station

  1. Triceps Extensions EZ BarImage9
  2. BB Curls
  3. DB Flyes
  4. DB Incline Press
  5. Band Triceps Extension Overhead
  6. Tube Curls
  7. Chair Squat Ball Overhead
  8. Chair Squat Ball In FrontImage13
  9. Chair Squats With Ball Slam
  10. Squats, Toes Up, Ball Overhead
  11. Squats, Heels Up, Ball Overhead
  12. Plate Upright Rows
  13. Plate Overhead Press
  14. Plate Pushes
  15. Plate TwistsImage27

SECOND CIRCUIT:

Same Circuit as the first.

But we up the reps to 20 each station.

AND FOR THE FINALE!: 1700 REPS OF AB STUFF!

Crunches 100Image21

Leg Raises 100

Side Leg Raises 100 Each Side

Fingers to Toes Crunches 100

Knees to Elbows 100

Lemon Squeezers 100Image22

Seated Leg Raises 100

Side Hip Raises 100 Each Side

Opposite Knee to Elbow 100

Upper Body Side Raises 100 Each Side

Seated Flutter Kicks 100Image29

Supine Hip Ups, Feet to Ceiling 100

Reach Across Crunches 100 Each Side

 

Video:

Image32Workout 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.Image1

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 ExtensionsImage2
  2. BB Curls
  3. Triceps DB Extensions
  4. DB Curls
  5. Plate Upright Rows
  6. Band Overhead Triceps Extensions
  7. Tube Curls
  8. Bench DipsImage3
  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 BallImage13
  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!Image22

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:Image7

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:

Image30Workout 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.Image1

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 WalkImage4

Stiff Leg Sideways Walk

Forward Lunge

Backward Lunge

Athletic Position Sideways Walk

Athletic Position Forward WalkImage5

Athletic Position Backward Walk

Sideways Hops

Forward Hops

Backward Hops

Jump Up/Jump OutImage8

Second Round:

Inchworms

Push Ups Walk Sideways

Inchworms Backward

Push Up, RollImage14

Third Round:

Crab Walk Forward

Crab Walk Backward

Crab Walk Sideways

Fourth Round:Image18

Push Up Postion Side Hops

Inchworm Mountain Climber

Inchworm Frog Hop

Inchworm Frog Hop, Jump Up

Inchworm Forward, Jump 180, Inchworm Backward Jump 180Image20

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 WristsImage23

Push Up, Sideways Walk, Band Around Wrists

Video:

Image12Workout for 5-11-2016

T-Shirt: Villains

Music: Jimi Hendrix

It’s just Spring but it is already starting to feel like Summer!

Sweat poured but everyone kept on going.

Wonder what August will be like?

First Round:Image1

16 Stations

30 Seconds, Max Reps at Each Station

  1. “Battling Chains”
  2. Swiss Ball Crunches w/Medicine Ball
  3. Keg Bear Hug Carry
  4. Ab Chair w/Medicine BallImage5
  5. Overhead Triceps Band Extensions
  6. Bench Dips
  7. Plate Upright Rows
  8. Bar Overhead Presses
  9. DB Curls
  10. Lying EZ Triceps Extensions
  11. Sit Ups w/Medicine BallImage6
  12. Incline Leg Raises
  13. Ab Chair w/Medicine Ball
  14. Chair Squat Medicine Ball Toss Overhead
  15. Medicine Ball Slams
  16. Push Up on Plates, Low Position

Second Round:

Same 16 exercises as the First Round.Image8

But add 5 Burpees after each station.

Should be enough stuff!

Third Round:

Thought the second round would take us to the end of the workout!Image14

Nope! Still had some time on the clock.

So we did 8 reps of everything.

And: Core/Abs

Crap! Still had some time to kill!

So some medicine ball ab stuff.Image17

13 Medicine Balls, 8-24 pounds.

Seated Leg Raises, Ball Overhead, 10 Reps Each Ball

Seated Twists, Legs Up, 6 Reps Each Ball

Ball To Ceiling Crunches, 5 Reps Each Ball

Video:

Image6Workout for 5-9-2016

T-Shirt: PHYSICAL THERAPIST

Music: Some kinda mix that Randy put on.

Something we haven’t done in a long time.
Got this idea from Joe Hashey of Synergy Endwell.
He had some athletes doing the push ups.

I just used the same instructions with a few more exercises.

NOT EASY!Image1

5 Body Weight Exercises Only.
Yep, only 5 exercises in this workout.
Just these 5:

  • Push Ups
  • Seated Leg Raises
  • Seated Butt Lifts
  • SquatsImage9
  • Sit Ups

And what makes this workout so hard?

This:

  • 1 Rep Every 5 Seconds for 1 Minute
  • 1 Rep Every 10 Seconds for 1 Minute
  • 1 Rep Every 20 Seconds for 1 MinuteImage10
  • 1 Rep Every 30 Seconds for 1 Minute
  • 1 Rep Every 20 Seconds for 1 Minute
  • 1 Rep Every 10 Seconds for 1 Minute
  • 1 Rep Every 5 Seconds for 1 Minute

 

Go ahead…try it.
You won’t like it.

Video:

Image40Workout for 5-4-2016

T-Shirt: 42

Music: Boston then some kinda mix that Randy walked in with.

A nonstop workout with 61 exercises.

No scheduled breaks.

Just a full hour of movement.Image1

No need for a gym.

The only equipment needed: A Chair!

The Only Round:

  1. Squats Wide 20
  2. Squats Feet Just Outside Chair Legs 20Image4
  3. Squats Feet Just Inside Chair Legs 20
  4. Squats Feet Together 20
  5. Squats Left Foot In Front of Right 20
  6. Squats Right Foot In Front of Left 20
  7. Lunge Squat Left Foot In Front of Right 20
  8. Lunge Squat Right Foot In Front of Left 20
  9. Bridges Feet on Chair 50Image6
  10. Crunches Feet on Chair 50
  11. One Leg Bridges 20 Each Side
  12. Chest to Chair Push Ups 20
  13. Chair Lunge 20 Each Side
  14. Side Chair Lunge 20 Each Side
  15. Feet on Chair Push Ups 10
  16. Chair Jump Squats 20Image9
  17. Lunge Squat Jumps 10 Each Side
  18. Chair Lemon Squeezers 20
  19. Chair Seated Leg Raises 20
  20. Grab Toes, Butt Up Squats 20
  21. Kick Over Chair “Out to In” 10 Each Side
  22. Kick Over Chair “In to Out” 10 Each Side
  23. Chair Burpee 10Image12
  24. Jump Hands to Knees 10
  25. Chair Burpee With Push Up 10
  26. Chair Dips 10
  27. Side Hip Ups 10 Each Side
  28. Toe Taps 10 Each Side
  29. Feet on Chair Push Up Position Hops 20
  30. Burpee, Feet Shoot onto Chair, 10Image19
  31. Foot on Chair, One Leg Squat 10 Each Side
  32. Foot on Chair, One Toe Hops 20 Each Side
  33. Chair Burpee with Push Up 10
  34. Chair Side Hops 10 Each Side
  35. Front Kick Over Chair 10 Each Side
  36. Side Kick Over Chair 10 Each Side
  37. Single Leg Squats 10 Each SideImage21
  38. Chair Burpee With Push Up, Lift Chair Overhead 10
  39. Chair Burpee With Push Up, Lift Chair Overhead, Squat 10
  40. Foot on Chair, Knee to Floor Squat 10 Each Side
  41. Push Ups, Hand on Chair/Floor 5 Each Side
  42. Prisoner Squats 20
  43. Seated Leg Circles 10 Each SideImage31
  44. Chair Mountain Climbers 20
  45. Prisoner Squat Jumps 10
  46. Prisoner Squat Knee to Elbow 10 Each Side
  47. Prisoner Squat Knee to Opposite Elbow 10 Each Side
  48. One Leg Bridge, Tap Foot w/Opposite Hand 10 Each Side
  49. Butt Lifts, Feet on Chair 20Image42
  50. Butt Lifts, Feet on Chair, Leg Raise 10 Each Side
  51. Bridge on Chair-Crunch Combo 20
  52. Bridge on Chair, Opposite Knee to Elbow 10 Each Side
  53. One Leg Bridge on Chair, Opposite Knee to Elbow 10 Each Side
  54. Feet on Chair, Butt Up Push Ups 10Image28
  55. Feet on Chair, Butt Up to Walk Out Push Ups 10
  56. Rear Leg Raises 20 Each Side
  57. Knee Raise Over Chair 10 Each Side
  58. Prone on Chair, Rear Leg Raises 10
  59. Cross Legs Squats 20 Each Way
  60. Walkout Push Up, Squat and Jump 10
  61. Walkout Rotation Push Up, Squat and Jump 10

Video: