1000: CHAIR SQUATS, PUSH UPS, BURPEES, CRUNCHES. LEG RAISES

Workout for 7-5-2020
T-Shirt: JONESERCISE

This was my 63rd birthday. The “celebration” started with a body weight workout…but not just any body weight workout. It was a “test”…physically…and mentally.

 

The workout consisted of Chair Squats, Burpees, Push Ups, Crunches, and Leg Raises. 1000 reps for each exercise.

Yep…1000 reps each.

How? Well I did 10 reps of each exercise as a set…and did it 100 times.

I invited some folks to join me but no one did. I don’t blame them. Heck it was a Sunday morning, a holiday weekend…and really…who wants to do 1000 reps of anything?

My wife did come for part of it…she did 500 reps of the five exercises!

It was 88 degrees at 10:20 am when I started and 97 degrees at 1:10 pm when I finished.

I did something like this before but only the squats, burpees, and push ups. Then I said I would never do that kind of crap again.

Now?

Maybe!

Video:

ELEVENTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 5-2-2020

T-Shirt: PASTAFARIAN

Music: NONE TODAY

Another Saturday morning “social distancing” body weight workout…because…well…you know…the virus/disease that is keeping most folks away from other folks!

Again this was essentially non-stop and took about 25 minutes. Yep we were moving folks…just enough time in between to show everyone what to do without long drawn out explanations that mostly aren’t necessary!

First Thing: Body Weight Circuit 1 (done 2 times)

• Wide Squat, Come Up On Toes 20
• Chest to Chair Push Ups 10 reps
• Collapsing Long Lunge 10 each side
• Toe Taps 20
• Chair Mountain Climbers 20
• Walk On Toes 20 steps
• Walk On Heels 20 steps

Second Thing: Body Weight Circuit 2 (done 2 times)

• Regular Squat, Come Up On Toes 20
• Chair Push Ups, L hand back/R hand front 10
• Long Lunge, Lean Back 10 each side
• Toe Taps: 1-2-3-4 Jump/Twist 20
• Chair Mountain Climbers, 1-2-3-4 Jump 20
• Walk On Toes 20 steps
• Walk On Heels 20 steps

Third Thing: Body Weight Circuit 3 (done 2 times)

• Feet Together Squat, Come Up On Toes 20
• Chair Push Ups, R hand back/L hand front 10
• Walking Lunges 10 each side
• Toe Taps: 1-2-3-4 Jumping Jacks Around 20
• Chair Mountain Climbers, 1-2-3-4 Jump/Spin 20
• Walk On Toes 20 steps
• Walk On Heels 20 steps

Video:

TENTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-28-2020

T-Shirt: UFC

Music: NONE TODAY

And still we continuing with our “social distancing” body weight workouts!

Again this was essentially non-stop and took about 35 minutes.

Might not seem challenging but looks can be deceiving!

First Thing: Body Weight Circuit 1 (done 2 times)

• Wide Squat 20
• Wide Hands, Push Ups 10 reps
• Collapsing Long Lunge 10 each side
• Leg Raises 20
• Top Taps 10 each side
• Jumping Jacks to L and R 10 reps each side
• Hands Over Head, Heel/Toe-Toe/Heel walk 10 forward/10 backward

Second Thing: Body Weight Circuit 2 (done 2 times)

• Wide Squat, Kick Over Chair 10 each side
• Push Ups 10
• Chair Lunges 10 each side
• Leg Raises 30
• Top Taps 10 each side
• Jumping Jacks to L and R 10 reps each side
• Hands On Head, Heel/Toe-Toe/Heel walk 10 forward/10 backward

Third Thing: Body Weight Circuit 3 (done 2 times)

• Wide Squat/Jump-Spin 20
• Close Hands Push Ups 10
• Chair Lunge, Drop Knee Below Chair Seat 10 each side
• Leg Raises 40
• Top Taps 10 each side
• Jumping Jacks to L and R 10 reps each side
• 1 Arm Up/1 Arm Back, Heel/Toe-Toe/Heel walk 10 forward/10 backward

Fourth Thing: Body Weight Circuit 4 (done just once)

• Wide Squat, Tap Chair w/Foot 20
• Push Ups, Feet On Chair 10
• Side Lunges 10 each side
• Leg Raises 50
• Top Taps 10 each side
• Jumping Jacks to L and R 10 reps each side
• Arm Behind Back, Heel/Toe-Toe/Heel walk 10 forward/10 backward

Video:

NINTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-25-2020

T-Shirt: PT

Music: NONE TODAY

Continuing with our “social distancing” Saturday morning workouts!

Non-stop and this one took under 35 minutes.

Forgot to start recording when I was supposed to…hence some missing exercises.

Only 2 circuits today but each circuit was done 5 times. So plenty of movement and eventually sweat!

First Thing: Body Weight Circuit 1 (done 5 times)

Wide Squat, Place foot on chair 10 reps each side

Push Ups 10 reps

Crunches, Feet on Chair 20

Bridges, Feet on Chair 20

1 Leg Hops 10 each side

High Knee, Leg Swing Out 10 reps each side

Leg Raises 20 reps

Second Thing: Body Weight Circuit 2 (done 5 times)

Feet Together Squats, Lean Back 20

Feet on Chair Push Ups 10

Knee to Opposite Elbow 20

1 Leg Bridges, Foot on Chair 10 each side

1 Leg Hops 10 each side

High Knee, Leg Swing Out 10 reps each side, forward/backward

Leg Raises 20 reps

Video:

FIFTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-11-2020

T-Shirt: DOES YOUR PHYSICAL THERAPIST EVEN LIFT

Music: NONE TODAY

Saturday morning hoome body weight workout because of the COVID 19 virus thingy!

This workout was non-stop and took around 35 minutes.

Every move in each circuit was different except the heel-toe (balance) walking and the toe hops…which are mainly to catch your breath.

First: Body Weight Circuit 1 (done twice)

• Wide Chair Squat, High Kicks 10 reps each side
• Chair Push Ups 10 reps
• Standing Rear Leg Raises 20 reps each side
• Seated Leg Circles 10 left, 10 right
• Chair Burpees 10
• Heel-Toe Walk 20 steps
• Toe Hops 20 reps

Second: Body Weight Circuit 2 (done twice)

• Natural Stance Chair Squat, High Kicks 10 reps each side
• Push Ups, Tap Hand, Rotate Hand Toward Ceiling 5 reps each side
• Bent Over Rear Leg Raises 20 reps each side
• Seated Legs Wide, Leg Circles 20 reps “going in”
• Chair Burpees with Push Up 10 reps
• Heel-Toe Walk 20 steps
• Toe Hops 20 reps

Third: Body Weight Circuit 3 (done twice)

• Feet Together Squats, High Kicks 10 reps each side
• Push Ups, Tap Shoulder, Rotate Hand Toward Ceiling 5 reps each side
• Bent Over, Rear Leg Raises, Knee Bent 20 reps each side
• Leg Circles 20 reps “going out”
• Chair Burpees with Push Up, Jump, Spin 10 reps
• Heel-Toe Walk 20 steps
• Toe Hops 20 reps

Video:

FOURTH QUARANTINE BODY WEIGHT WORKOUT

Workout for 4-7-2020

T-Shirt:

I (HUMAN) HEART SCIENCE

Music: NONE TODAY

Another “social distancing” workout because of COVID 19! Talk about distance! Had a couple of folks a few hours away and another a few states away. All getting together to burn some calories!

This workout was non-stop and took just under 30 minutes.

Each circuit was done twice in a row. Every move in each circuit was different except the toe hops and the “balance” grapevine/carioca walking.

First: Body Weight Circuit 1

• Wide Chair Squat, High Knees 10 reps each side
• Push Ups, Tap Hand to Hand 10 reps
• Rear Lunges 10 reps each side
• Seated Leg Scissors 20 reps
• Chair Mountain Climbers 10 reps each side
• “Grapevine” Walk 20 steps
• Toe Hops 20 reps

Second: Body Weight Circuit 2

• Natural Stance Chair Squat, High Knees 10 reps each side
• Push Ups, Tap Opposite Shoulder 10 reps
• Rear Lunge, Kick Forward 10 reps each side
• Seated Knee to Opposite Elbow 20 reps
• Chair Mtn Climbers 1-2 Jump, 3-4 jump… 20 reps
• “Grapevine” Walk 20 steps
• Toe Hops 20 reps

Third: Body Weight Circuit 3

• Feet Together Squats, High Knees 10 reps each side
• Push Ups, Slap Side of Thigh 10 reps
• Forward to Rear Lunge to Kick 10 reps each side
• Leg Raise/Lemon Squeezer Alternating 20 reps
• Chair Mtn Climbers 1-2 jump-spin, 3-4 jump-spin…20 reps
• “Grapevine” Walk 20 steps
• Toe Hops 20 reps

Video:

Body Weight Circuits

Workout for 2-3-2020

T-Shirt: 1957 ALL ORIGINAL PARTS

Music: OLD STUFF

Just some body weight stuff that you can do anywhere.
At home, in the office, at a park.
Just gotta keep moving!

First: Body Weight Circuit 1

Prisoner Squats Knee to Elbow 10 reps

• Push Ups Feet on Chair 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

We did the above for 10 rounds!

Second: Body Weight Circuit 2

• High Knees 10 reps
• Ground Up Push Ups 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

We did another 10 rounds!

Third: Body Weight Circuit 3

• Lunge 10 reps
• Push Up and Roll 10 reps
• Sit Ups 10 reps
• Leg Raises 20 reps

Only 5 rounds on this one.

Fourth: Exercise Dice

Throw the dice to the floor and do what they say!!

• Crunches 30 seconds
• Crunches 30 reps
• Jumping Jacks 30 seconds
• Squats 30 seconds
• Crunches 20 reps
• Walking Lunges 30 seconds
• Crunches 30 seconds
• Squats 20 reps
• Push Ups 10 reps
• Squats 30 seconds

Fifth: Grass Drills w/Jump

“Chop” the feet in place.
Someone yells: DOWN!
Everyone jumps to the floor and jumps up.
Everyone gets a chance to stall or immediately yell: DOWN!

Video:

Body Weight Conditioning 2019!

Workout for 9-9-2019

T-Shirt: I HOPE I DON’T BLACK OUT BECAUSE THIS IS AWESOME

Music: Various old shit

Mostly body weight conditioning stuff today.

90 degree heat with a heat index of 102.

Yep…gutted through this one!

First:

Five Different Push Ups and some “conditioning” stuff in between

• Regular Push Ups 10r
• Butt Kicks
• Roll
• Clapping Push Ups 10r
• High Knees
• Roll
• Hopping Push Ups 10r
• Walking Hip Flex/Knee Ext
• Roll
• Push Ups, Hand to Opposite Foot 10r
• High Knee/Reverse Lunge
• Roll
• Push Ups w/Mountain Climber 10r
• Grapevine
• Roll

Second:

Five More Different Push Ups and some “conditioning” stuff in between

• Twist, Hand to Ceiling Push Ups 10r
• Jump Up/Jump Out
• Butt Roll
• Bottom Burpee Push Ups10r
• Toe Hops
• Butt Roll
• Twist, Hip Up, Push Ups 10r
• Kick, Out/In
• Butt Roll
• Elbow to Knee Push Ups 10r
• Kick, In/Out
• Butt Roll
• Push Ups, Hop In/Out 10r
• Kick Up
• Butt Roll

Third:

More Bodyweight Stuff

• Kneel, Hop to Squat 10r
• Roll to Push Up
• Squat, Kneel, Stand 10r
• Roll to Push Up
• Roll Back, Forward, Stand 10r
• Roll to Push Up
• Hands on Floor, Squat 10r
• Roll to Push Up
• “Stripper” Squat 10r
• Roll to Push Up

Fourth:

Even More Bodyweight Stuff

• Squat, Rear Lunge, Front Kick 10r
• Butt Roll, Jump
• Floor to Ankle Short Lunge 10r
• Butt Roll, Jump
• Side Lunge 10r
• Butt Roll, Jump
• Jump Squat Twist 180 10r
• Butt Roll, Jump
• Shin Box, Stand 10r
• Butt Roll, Jump

Fifth: Medicine Ball Core/Abs

10 Balls, 6-20 lbs

10 Reps with every ball on every movement

• Seated Leg Raises Ball Overhead
• Ball Over Face Crunches
• Seated Twists, Legs Elevated
• Ball in One Hand Crunches
• Lemon Squeezers
• Ball to Feet Crunches
• Ball in One Hand, Seated Leg Raises

Video:

A Little Saturday Morning Sweatfest

Workout for 6-29-2019

T-Shirt: Old Chicago

Music: 1973-1974

A light group of people for a Saturday morning.

Still it was time to get sweating!

Simple little workout today.

Put in some jump ropes today. One was just a regular one. One had weighted handles. The other 3 ranges in weights from 1.5 to 4 pounds.

First:

Twists and Squats 10 reps

Burpees 5 Reps

Jump Rope 1 Minute

 

We did this five times.

Why?
Well we had 5 different jump ropes.

Second:

Bent Over Twists and Squats 10 reps

Burpees 5 Reps

Jump Rope 1 Minute

 

Again 5 times to hit every rope!

Third:

Added some kettlebell swings for this cycle.

Bent Over Twists/Regular Twist and Squats 10 reps

Burpees 5 Reps

Kettlebell Swings 15 seconds

Jump Rope 1 Minute

 

Yep…5 times…

 

Video:

Playtime with Body Weight Movements!

Workout for 6-3-2019

T-Shirt: JUST DOO IT

Music: Collective Soul (but probably drowned out by the sound of the fans blowing)

 

Just playing around in the 97 degree heat today.

Getting back to the basics of just play…well kinda.

All body weight movements.

30 of them…

First Round:

Long Lunge

Inchworm

Bear Crawl

Serpentine Bear Crawl

Bear Crawl Sideways

Frog Side Hops

Push Up, Roll

Side Hops on Hands/Feet

Push Up, Roll over facing ceiling

Second Round:

Push Up Position Forward

Push Up Position Backward

Crab Walk Forward

Crab Walk Backward

Crab Walk Side Ways

Roll

Bridge Roll

One Leg Bridge Roll

Push Up, Roll, Stand Up

Push Up, Roll, Stand Up, Side Hop

Third Round:

Burpee Forward

Burpee Sideways

Burpee Backwards

Toe Hops Forward

Toe Hops Backward

Jump Up, Jump Out

Butt Rolls

Skater Hop

Butt Rolls, Stand Jump Sideways

Long Lunge Backwards

High Kicks

 

 

Video: