Chair and Balls Workout!!

96th workout of the year, 9/28/2011.

Music: Tony Robbins , Me First and the Gimme Gimmes. T- Shirt: Orca, Northwest Indian Artwork.

That last workout was tough. Just the body and a chair.

Jack LaLanne would be proud (I think).

So today’s workout will be different (as usual). We used the chairs again but we added the medicine balls as well.

It’s a ball and chair workout!

No need for a warm up. Just jump right in!

First: Chair Squats

We’ve done these before. The twist this time is holding a medicine ball overhead.

13 Balls from 4 – 12 pounds, 10 Reps Every Ball

Second: Chair Squats Again

The twist this time was holding the ball out in front of the body. It doesn’t seem like much of a change but after doing all the balls there was a difference indeed.

13 Balls from 4 – 12 pounds, 10 Reps Every Ball

Third: Chair Jump Squats

Another twist…the ball was held overhead again.

13 Balls from 4 – 12 pounds, 5 Reps Every Ball

Fourth: More Chair Squats

This time with the ball in one hand overhead.

13 Balls from 4 – 12 pounds, 5 Reps Each Hand

Fifth: And More Chair Squats

Where do we put the ball this time?

Behind our backs, that’s where.

13 Balls from 4 – 12 pounds, 10 Reps Every Ball

Sixth: Standing Knee to Ball

Kind of a diagonal move. Similar to a “wood chop” or more so an MMA knee to the head.

13 Balls from 4 – 12 pounds, 10 Reps Every Ball

Seventh: Lunge Hops

Yeah we’re still using the balls! They’re held overhead again.

13 Balls from 4 – 12 pounds, 10 Hops Every Ball

Eighth: Toe Hops

The ball is held overhead while you hop up/down on your toes.

13 Balls from 4 – 12 pounds, 20 Hops Every Ball

Ninth: Optional Stretching

No balls for this!!

Video:

Supercalifragilisticexpialidocious Chair Workout!

95th workout of the year, 9/26/2011.

Music: Soundgarden. T- Shirt: Some Random MMA T-shirt.

Time to hit the chair again.

Not just for part of the workout…no…for the whole thing.

We’ve done a few like this in the past and they were tough.

No really, they were.

So we did it again.

Only this time it was harder.

Again…you can do this one at home.

All you need is a chair.

Of course you may want to have a bucket next to you in case you decide to vomit!

26 Exercises, 4 cycles (2200 Reps Total)

1. Decline Push Ups 10
2. Chair Lunge 25 Each Side
3. One Leg Squats 25 Each Side
4. Incline Push-ups 15 (60)
5. One Leg Squats/Leg On Chair 25 Each Side
6. Chair Burpees 10
7. 90/90 Chair Crunches 25
8. Decline Push Up Hops 10
9. Step Ups 15 Each Side
10. Triceps Dips 15
11. One Leg Toe Hops/Leg On Chair 25 Each Side
12. Hip Bridge 15
13. Chair Squats 25
14. Chair Jump Squats 15
15. Side Crunches 15 Each Side
16. Leg Swings Chair 10 Each Side
17. Leg Raises 25
18. Side Kick Over Chair 10
19. Lemon squeezers 25
20. Front Kick Over Chair 10
21. 1 Leg Hip Bridge 10 Each Side
22. Chair Toe Taps 10 Each Side
23. Jump on Chair 5
24. Depth Jumps 5
25. Donkey Kicks 5 Each Side
26. Double Knee Bend Back Ext 10

Video: 

Mega Awesome Extreme Chair Workout!!

60^th workout of the year, 6/8/2011.

Music: The Who and Classic Rock Mix. T-Shirt: The Who.

Everyone was tapped after the last workout which was all body weight. So I think we’ll do something even harder and longer (that’s what s……..).

We did this type of workout a few times in the past. This workout was inspired by Jack LaLanne.

All body weight using only one tool.

A chair.

Usually we workout for about an hour give or take a few minutes. This one took about 65 or 70 minutes.

Warm Up:

No…again not today.

The workout:

20 Exercises, 4 cycles, 116 total sets, 1860 total reps

Decline Push Ups 15

Chair Lunge 25 Each Side

One Leg Squats 25 Each Side

Incline Push-ups 15

One Leg Squats/Leg On Chair 25 Each Side

Chair Burpees 10

90/90 Chair Crunches 25

Decline Push Up Hops 10

Step Ups 15 Each Side

Triceps Dips 15

One Leg Toe Hops/Leg On Chair 25 Each Side

Hip Bridge 15

Chair Squats 25

Chair Jump Squats 15

Side Crunches 15 Each Side

Quick Leg Swings Chair 10 Each Side

Leg Raises 25

Lemon squeezers 25

1 Leg Hip Bridge 10 Each Side

Chair Toe Taps 10 Each Side

 

 

More?

You got to be kidding me!

Video:

Mega Extreme Chair Workout: Tribute to Jack LaLanne

10th workout of the year, 1/24/2011.

Jack LaLanne, the great fitness icon passed away Sunday at 96 years of age. Many people know him as the old guy with the juicing machine.

He was much more than that.

He was a real role model to millions.

He was an original.

Last year I decided to do a tribute to him with a “chair workouts” as he sometimes utilized chairs as a simple exercise tool.

I repeated the chair workout a few months later…and made it harder.

Today we did another chair workout.

And with total respect to the man that inspired the workout…this one is the hardest.

The Jack LaLanne Mega Extreme Chair Workout Chair Challenge…I dare you to do it!

20 Exercises, 4 cycles, 112 total sets, 1640 total reps

1. Incline Push-ups 15
2. One Leg Squats 20 Each Side
3. Decline Push-ups 15
4. One Leg Squats/Leg On Chair 20 Each Side
5. Chair Burpees 10
6. Decline Push Up Hops 10
7. Triceps Dips 15
8. One Leg Toe Hops/leg On Chair 20 Each Side
9. Step-ups 10 Each Side
10. 90/90 Chair Crunches 15
11. Hip Bridge 15
12. Chair Squats 20
13. Chair Jump Squats 10
14. Side Crunches 10 Each Side
15. Quick Leg Swings Chair 10 Each Side
16. Leg Raises 15
17. Lemon squeezers 20
18. 1 Leg Hip Bridge 10 Each Side
19. Chair Toe Taps 10 Each Side
20. Chair Lunge 15 Each Side

The Video:

Epic Bodyweight Conditioning

This is the workout for 9_20_2010.

We are still on a bodyweight only kick. This time around we did use a few toys but nothing elaborate.

Amazing how you can use just you and do so much. Of course I mean mentally and physically. This blog just happens to be more physical.

At least…that’s what she said…

Music: Edenbridge. Like Journey, Edenbridge won’t make it back to JONESERCISE. T-shirt: Kneel Before Zod!

Warm Up: Inchworms with 5 pushups at each full layout.

Then Table Walks, both for 25 yards.

You try to keep your hips up as parallel to the floor as possible.

The steps are small, the shoulders and triceps will get burned…you may also get a hellofa hamstring cramp.

Next: Bodyweight Squat/Lunge Complex

You follow this little dance step: First Squat then forward lunge then another squat to a back lunge and finally to a high kick. 25 on each leg.

Next: Squat Variations

1. Wide Squats w/Gold Theraband 50
2. Wide Prisoner Squats/Gold Theraband 50
3. Bottoms Up Squats/Gold Theraband 50 Reps
4. Feet Together Squats 50 reps

Next: Push Up Variations. 10 reps each, 3 cycles. 210 Reps total.

1. Discs
2. Air Ex
3. Bosu Up
4. Bosu Down
5. Ball on the wall
6. 2 Balls
7. Regular

Next: Core/Abs

1. Crunches 50
2. Leg Raises 50
3. Tables 1 minute
4. Crunches 25
5. Leg Raises 25
6. Low One leg Table 30 seconds each side
7. Crunches 15
8. Leg Raises 15
9. High One leg Table 30 seconds each side

And the video:

Another Great Body Weight Workout

JONESERCISE workout for 9 18 10.

Started off kinda slow…had to get the body awake!

No fancy stuff needed for this one.

No need for a gym.

If you have a body (yours!) you can do this.

We did use some medicine balls but the exercises could easily be done without them. We also used a chair…but you really don’t need one.

Music: Jane’s Addiction. T-Shirt: TapouT.

Warm Up: Core and Abs with Medicine Balls. Again you don’t really need the balls but they can add to the intensity…at least that’s what she said.

1. Sit up, Tap ball to each side and behind the head. 5 reps and pass the ball.
2. Ball to feet, legs wide, 10 reps and pass the ball.
3. Leg Raises with ball in outstretched arms, 10 reps and pass the ball.
4. Ball between knees crunches, 10 reps and pass the ball.
5. Ball in one hand crunches, 5 on each side and pass the ball.
6. Seated rotation, 10 reps and pass the ball.
7. Lemon Squeezers with ball overhead, 10 reps and pass the ball.
8. Seated Leg Raises with ball overhead, 10 reps and pass the ball.
9. Seated Rotations with the feet staying up the whole circuit, 10 reps and pass the ball.

Next: 2 types of push ups with 3 hand variations.

1. Incline Push Ups. Wide, Normal, Narrow. 15 reps each.
2. Decline Push Ups. Wide, Normal, Narrow. 15 reps each.

Next: Triceps Bench Dips. 7 variations. 10 reps each.

1. Top 1/4
2. Bottom 1/4
3. Middle
4. Full
5. One Leg, Knee Bent
6. One Leg, Knee Straight
7. Legs Crossed

Turns out that the program was speeding along faster than anticipated and the triceps were completely fried.

So time to bash the rest of the body!

Next: Lower body bashing.

1. One leg squat, 50 each leg.
2. Chair squats, 100 reps.
3. Chair jump squats, 5 x 10.

Next: Back to the Core.

I read in a runner magazine that core strength would be considered “fair” if a person could hold a plank position for 90 seconds.

“Excellent” would be a hold of 2 minutes. I think the author has never done a plank! We usually hold ours for 1 minute…but not today!

1. Plank 2 minute hold.
2. Table 2 minute hold.

And the video:

Jack LaLanne: Mount Rushmore

Jack LaLanne was the original sculptor of Mount Rushmore. He completed the entire project using only a bottle opener and a drywall trowel.

The Chair Workout: Tribute to Jack LaLanne FTW!

And I thought Chuck Norris was a bad ass.

Enter Jack LaLanne.

In 1956 at the age of 42 he set a world record of 1,033 push-ups in 23 minutes.

In 1959 at the age 45 he did 1,000 jumping jacks and 1,000 chin-ups in 1 hour 22 minutes.

Freaking amazing! At any age. At any time!

Jack had an exercise show in the 60’s that was geared toward women.

At that time women were the ones at home. He preached a lot about the values of regular exercise and eating correctly.

Just think if everyone listened to him we would have less health problems today!

I remember some of his routines were done with a chair. So I decided to create a chair workout as a tribute to Jack LaLanne.

However this chair workout has a Jonesercise twist to it…it’s extremely intense.

The workout for 9/13/2010. Music: Probot. T-Shirt: Superman.

Chair workout: 14 Exercises, 4 cycles, 80 total sets, 1080 total reps.

1. Incline Push-ups 15
2. Decline Push-ups 15
3. Triceps Dips 15
4. Chair Burpees 10
5. One Leg Squats 20
6. One Leg Squats/Leg On Chair 20
7. One Leg Hop On Chair 20
8. Step-ups 10
9. 90/90 Chair Crunches 15
10. Hip Bridge 15
11. Side Crunches 10
12. Chair Squats 20
13. Quick Leg Swings Chair 10
14. Leg Raises 15

The first cycle wasn’t too bad. I actually was wondering if we would do this again. The second cycle was done faster than the first so it was more promising but still not too bad.

The last two cycles totally sucked! Talk about a body buster. It took a lot of physical and also mental strength to get through the last two!

And the video:

And for those who don’t remember Jack!