50th workout of the year, 5/11/2011.
Music: Union Underground, Rob Zombie. T-Shirt: Monty Pythons’ Spamalot. I think I’ll get “I’m Not Dead Yet.” on the next round of JONESERCISE t-shirts!
Kinda felt the sled workout from the last time. So how do I work some of the soreness out? By creating more but different soreness thats how!
We’ve done some jumping workouts before but not habitually.
There is a reason for that. Hell they’re hard.
We may just have to do them more often!
First: Agility Ladders
Felt stiff. Time to bring out the ladders.
It seems like we’ve been using them more often than usual.
They kinda go with today’s theme of jumping so there’s a rationalization if you need one.
I got a bit lazy with the video editing again. I didn’t cut the agility ladder segment like I usually do. I just left in the whole thing but speeded it up. (Yep we really don’t move that fast!)
Second: Jumps with Theraband
We use the gold theraband. It’s the strongest the company makes.
With all of these drills you put the band around the legs and try to keep the legs apart while you jump around.
Forward 50 Yards
Backward 50 Yards
Sideways 50 Yards
Third:180 degree spin jumps
Simple. You jump and spin 180 degrees.
Repeat
5 Sets of 10.
Fourth: Rock Bottom Squat Jumps
You squat as low as you can…no I take that back you squat as low as Bill Jones can. Then you jump up.
Repeat.
5 Sets of 10.
Fifth: One Leg Toe Hops
You hop on one foot. Yep another simple exercise. So to up the intensity you do it Tabata style.
Do as many as you can and as fast as you can for 20 seconds then take a 10 second break.
This is really tougher than it sounds. We did 4 cycles on each leg.
Sixth: Chair Jump Squats
Done Tabata Style as well.
8 Cycles for the Jumps Squats!
Seventh: Broad Jump/Burpee/Push Up
So jump as far as you can then do a Burpee with a Push Up.
Repeat.
For 50 Yards.
Eighth: Hopping Push Ups
You do a Push Up to the floor and lift your hands (this is a
“Ground Up Push Up”) then drive your hands into the floor and “hop” your hands off the floor.
This is much, much harder than it sounds or looks.
I dare you to try 10 of them.
By the way…we did 10 sets of 10.
Video:
JONESERCISE 